Ah, peanut butter. It’s a much-loved pantry staple. It’s great for the most classic uses (hello, PB&J) to complex (and delicious) protein balls. You then. PB is virtually a champion in any kitchen and has been so for over a century.
Fun fact: America’s use of peanut butter is actually synonymous with its protein benefits. Although peanut butter was officially introduced just before the 20th century, it really became popular in the 1920s when World War II caused a meat shortage, according to NPR. Americans turned to ice cream to replace the nutrients they were lacking, and its impact on households across the country persists to this day.
Meet the experts: Rebecca Ditkoff, RD, registered dietitian and founder of RD Nutrition. Markita Lewis, RD, registered dietitian and Marketing and Communications Associate with the National Peanut Board. Ginger Hultin, RDN, Seattle-based registered dietitian and author of the e-book, Meal prep for weight loss 101.
With it being such an influential part of the American diet, it’s natural to wonder just how good peanut butter is. Actually For you. Or, you might be pondering whether it’s worth swapping the ice cream for a lower-calorie version, peanut butter powder. Women’s health researched the health benefits of the products used with the help of registered dietitians and nutritionists.
How much protein is actually in peanut butter?
If it previously worked as a dietary supplement for meat, you can bet that peanut butter has a fair amount of protein. “Peanuts and peanut butter actually have more protein than any other nut,” says Markita Lewis, RD, a registered dietitian and Marketing and Communications Associate of the National Peanut Board. 7 grams per serving”. (A serving is about two tablespoons for most brands of peanut butter, but you can always double-check any nutrition labels.)
However, it’s important to note that peanut butter is not a “complete” protein, so it is not a “complete” protein. only one protein you are getting in your diet. “There are nine essential amino acids in protein, and peanut butter doesn’t have all of them,” says Rebecca Ditkoff, RD, a registered dietitian and founder of Nutrition by RD.
Amino acids are essentially the building blocks of protein, and you need to consume nine of them (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) through your diet.
According to the National Library of Medicine, they are often called “essential amino acids” because your body cannot synthesize them naturally. Peanut butter lacks adequate amounts of methionine, lysine, and threonine, making it an “incomplete” protein.
So is peanut butter a good source of protein?
Correct! While this phrase can be a bit misleading, just because it is an incomplete protein does not mean it is bad. “Peanut butter is a really healthy food,” says Ginger Hultin, RDN, a Seattle-based nutritionist and author of the e-book, Meal Prep for Weight Loss 101. ”. richer in protein than many other nut butters and it has vitamins, minerals and antioxidants.”
All the other nutritionists who consulted on this section agreed. According to the FDA, the “good source” quality of any food means that it includes about 10 to 19 percent of the recommended daily value. Peanut butter provides about 16% of your daily intake, making it a very good source of protein.
Which brands of peanut butter contain the most protein?
The protein content of most peanut butters is actually the same. (Typically about 7 to 8 grams of protein per serving.) However, you should be sure to double-check your favorite peanut butter for any less-than-optimal additives. “The most important thing is to look at the label,” says Hultin. “It’s really hard to find peanut butter without added sugar, but that’s what I’m looking for.”
If you’re really looking for a peanut butter that’s high in protein, Ditkoff recommends Skippy Protein, which has 10 grams of protein per serving. “In my opinion, two additional grams of protein is an insignificant amount,” says Ditkoff. “But for those who are having trouble meeting their protein needs, a little extra can be helpful.”
Another pro tip: if someone in your family is allergic to peanuts, you can try a peanut-free alternative, such as Wowbutter, which has 4 grams of protein per serving.
Okay, what about peanut butter flour?
It is worth mentioning peanut butter’s cousin, peanut butter powder. Both Lewis and Hultin explain that peanut butter powder is made by squeezing the oil out of peanuts and grinding them into powder, a process that reduces fat and calories. So, quick stats: It includes as much protein as peanut butter, but it has fewer calories and fat.
However, that’s not exactly better than peanut butter.
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“We have to think carefully about whether less fat and calories is better for your particular diet,” says Hultin. “A lot of the clients I work with need more calories. Children need more calories. Athletes need more calories.”
Who should use peanut butter powder?
Anyone who is not allergic to peanuts can use peanut butter powder. Lewis recommends it as a pre- or post-workout meal additive or as a flour replacement for those allergic to wheat.
Hultin also says it’s a good substitute for peanut butter if you’re watching other macronutrients. “If you’re looking for protein but less calories then I think [peanut butter powder] “It would be the obvious choice. It’s a little extra flavor with protein,” says Hultin.
Peanut butter powder is a delicious alternative to peanut butter, but ultimately it depends on your preferences and health. “A lot of people were getting copious amounts of calories and ample amounts of fat,” Hultin said. “How can we balance that?” Peanut butter powder can be a good choice in that case.
Bottom line: According to experts, peanut butter is a good source of protein. If you love the taste of peanut butter but don’t want the fat and calories, peanut butter powder may be a good alternative to try. (It should be noted, however, that peanut butter powder is not as filling as regular peanut butter.) The right choice depends entirely on your personal preferences and health goals.
News editor assistant
Olivia Evans (she) is an editorial assistant at Women’s health. Her work has previously appeared in Cut And Teen magazine. She enjoys covering topics at the intersection of culture and health. In her free time, she enjoys cooking, jogging, and watching romantic comedies.
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