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Weak on the knees on the considered peanut butter? Me too. Whether or not it’s on toast for breakfast, drizzled over porridge, rolled right into a protein ball or just eaten by the spoonful, there’s one thing particular about good previous PB.

In the event you’re the kinda woman who thinks of PB as indulgent deal with, you’re going to like what I’ve to say subsequent. Brace your self: peanut butter is definitely actually good for you. I repeat: peanut butter is wholesome! I’d even go as far as saying it’s within the league of ‘superfoods’. For actual. Right here’s why.

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The professionals of PB

For one, peanuts are brimming with wholesome fat that assist your coronary heart and mind. Two, they’re a very good supply of protein which helps to construct and preserve lean muscle mass. And three, they supply fibre not solely to assist intestine well being, however coronary heart well being, too. Plus, peanuts are wealthy in micronutrients like energising b-group nutritional vitamins and zinc for immune operate.

However right here’s the catch: simply because peanuts are good for you, doesn’t imply all peanut butters are the identical. Some have added sugar and oils which bump up the calorie depend. Others include salt, which in excessive portions isn’t good for coronary heart well being, and others include components which many individuals attempt to keep away from.

Hottest PB in the marketplace

To save lots of you the trouble and allow you to choose the very best of the bunch, I’ve rounded up the nutritionals for a number of the most typical PBs in the marketplace. Though I do know you’d most likely fairly eat it by the bathtub, I’m evaluating it per tablespoon (i.e. 20 grams) – as a result of that’s the *smart* portion dimension.

Pics Peanut Butter dietary breakdown, per 20g

  • 498 kilojoules (119 energy)
  • 5.3g protein
  • 1.3g sat fats
  • 1.2g sugar
  • 1.5g fibre
  • 36mg sodium

Oh So Pure Wholefoods Crunchy Peanut Butter dietary breakdown, per 20g

  • 480 kilojoules (115 energy)
  • 5.2g protein
  • 1.2g sat fats
  • 1g sugar
  • 1.6g fibre
  • 1mg sodium

Woolworths Necessities Clean Peanut Butter dietary breakdown, per 20g

  • 511 kilojoules (122 energy)
  • 4.8g protein
  • 2g sat fats
  • 1.8g sugar
  • 2.1g fibre
  • 83mg sodium

Sanitarium Pure Clean Peanut Butter dietary breakdown, per 20g

  • 506 kilojoules (121 energy)
  • 6g protein
  • 1.2g sat fats
  • 1.7g carbs
  • 0.9g sugar
  • 1.2g fibre
  • 1mg sodium

Mayvers Darkish Roasted Peanut Butter Clean dietary breakdown, per 20g

  • 486 kilojoules (116 energy)
  • 5g protein
  • 1.3g sat fats
  • 2.7g carbs
  • 1.6g fibre
  • 51mg sodium

Bega Peanut Butter Authentic Crunchy dietary breakdown, per 20g

  • 516 kilojoules (123 energy)
  • 4.7g protein
  • 2.1g sat fats
  • 2.7g carbs
  • 1.7g sugar
  • 116mg sodium

Backside line

As you’ll be able to see, most peanut butters have comparatively comparable nutritionals bar the sodium content material – in order that’s one of many major issues to look out for. My high tip is to scan the elements listing and go for a nut butter made with 100 per cent peanuts, and nothing else. Not solely will that prevent undesirable sodium, however any added nasties, too. These are sometimes labelled as ‘pure’ peanut butters, and there are many them on the grocery store shelf. My go-to is the standard Sanitarium Pure Clean Peanut Butter – however there are numerous others which might be simply nearly as good. So, go nuts! (Figuratively talking, after all).

Melissa Meier is a web based and Sydney-based Accredited Practising Dietitian. You may join together with her at www.honestnutrition.com.au or on Instagram @honest_nutrition.