Peanut Butter

Any kind of peanut butter

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Peanut butter FAQ

Table of Contents

• Is peanut butter gluten free?
• Is peanut butter keto?
• Does peanut butter lower cortisol?
• Is peanut butter vegan?
• Is peanut butter low FODMAP?
• Is peanut butter a good source of protein?
• Is peanut butter high in cholesterol?
• Is peanut butter high in potassium?
• Is peanut butter paleo?
• Is peanut butter high in fiber?
• Is peanut butter high in iron?
• What are some alternatives to peanut butter?
• Is peanut butter kosher?
• Is peanut butter high in histamine?
• Is peanut butter high in carbs?
• Does peanut butter contain fat?
• Does peanut butter contain saturated fat?
• Does peanut butter contain sugar?
• Does peanut butter contain sodium?
• Does peanut butter contain vitamin D?
• Is peanut butter high in omega-3?
• Does peanut butter contain calcium?
• Does peanut butter contain magnesium?
• Does peanut butter contain zinc?
• Is peanut butter high in omega-6?
• Does peanut butter contain lactose?
• Does peanut butter contain lectins?
• Is peanut butter high in oxalates?
• Does peanut butter contain phosphorus?
• Is peanut butter high in acid?
• Is peanut butter high in tyramine?
• Does peanut butter contain purines?
• Does peanut butter contain tryptophan?
• Is peanut butter high in arginine?
• Is peanut butter high in nickel?
• Is peanut butter high in triglycerides?
• Is peanut butter high in Vitamin K?
• Does peanut butter decrease testosterone?
• Does peanut butter increase estrogen?
• Does peanut butter increase libido?
• Is peanut butter good for fertility?
• Can you eat peanut butter on the Atkins diet?
• Can you eat peanut butter on the DASH diet?
• Can you eat peanut butter on the Mediterranean diet?
• Is peanut butter Whole30 approved?
• Is peanut butter Halal?
• Is peanut butter vegetarian?
• Is peanut butter high in uric acid?

Is peanut butter gluten free?

Yes, peanut butter is naturally gluten-free. Most commercial brands of peanut butter are free from gluten, however, be vigilant of added ingredients or cross-contamination in factories. Also, some lower quality peanut butters could potentially include additives or extenders that contain gluten. Always check the label if you have Celiac disease or are extremely sensitive to gluten.

Is peanut butter keto?

Peanut butter can be incorporated in a ketogenic, or keto, diet. It contains approximately 7 grams of carbohydrates per 2-tablespoon serving. However, 2 grams of those are fiber, which brings the total net carbs to about 4 grams, which is a calculation that many people following keto pay attention to. In small portions, it fits within the typical keto diet carb limit of 20-50 grams of net carbs daily. One factor to be aware of is that not all peanut butters are made the same; many brands include added sugars which will increase the carb count, so opt for brands that are purely peanuts and salt. For those who are strictly watching their carb intake, they could consider using a peanut butter powder instead and pick peanut butters that are low in sugar.

Does peanut butter lower cortisol?

There’s no direct evidence to suggest that peanut butter specifically lowers cortisol levels in the body. Cortisol is a hormone that increases under stress, and while certain foods and diets can help manage and reduce stress levels overall, peanut butter isn’t typically singled out as a cortisol-reducing food. A balanced diet, regular exercise, good sleep, and stress management practices are the best ways to maintain healthy cortisol levels.

Is peanut butter vegan?

Yes, peanut butter is vegan. Its core ingredients are peanuts and often a touch of salt. Some variants may include additional ingredients like oil or sugar, but traditionally no animal byproducts are included in the making of peanut butter. As always, if you are adhering to a strict vegan diet, it’s wise to read the label to ensure that there are no non-vegan additives.

Is peanut butter low FODMAP?

No, peanut butter is not considered low FODMAP. FODMAPs are certain types of carbohydrates that some people have difficulty digesting. While peanut butter does contain carbohydrates, it is not high in FODMAPs and should be safe for most individuals following a low FODMAP diet. However, it’s always best to consult with a dietitian or your healthcare provider if you have a specific dietary restriction or concern.

Is peanut butter a good source of protein?

Peanut butter can be a decent source of protein, but not as high as it often gets credit for. Two tablespoons of peanut butter contain about 7 grams of protein. To put that into context, the recommended dietary allowance for protein is 46 grams per day for women over 19 years of age and 56 grams per day for men over 19 years of age. Therefore, peanut butter can help meet your daily protein requirements, but you’ll likely need other sources of lean protein in your diet.

Is peanut butter high in cholesterol?

No, peanut butter is not high in cholesterol. In fact, one serving of peanut butter (two tablespoons) contains 0 milligrams of cholesterol. Cholesterol is primarily found in animal-based foods, and peanut butter, being a plant-based food, does not contain any.

Is peanut butter high in potassium?

No, peanut butter is not high in potassium. A two-tablespoon serving of peanut butter contains around 180-200 milligrams of potassium. The recommended daily intake of potassium for adults is 4700 milligrams, so peanut butter does contribute to this, but it is not among the top sources.

Is peanut butter paleo?

Strictly speaking, commercial peanut butter is not paleo friendly. The paleo diet typically excludes legumes, which peanuts are classified as. In addition, most commercial peanut butters contain added sugars and oils that are also not allowed on a strict paleo diet. Natural peanut butters, with just peanuts and perhaps some salt, have fewer non-paleo ingredients but are still made from peanuts, which are legumes.

Is peanut butter high in fiber?

No, peanut butter is not high in fiber. Two tablespoons of peanut butter contain about 2 grams of fiber, which is 6% of the daily value (DV) for dietary fiber. You could pair peanut butter with celery or an apple for a boost of dietary fiber.

Is peanut butter high in iron?

Peanut butter provides some iron. Two tablespoons of peanut butter contain about 0.6mg of iron, which is approximately 7.5% of the recommended daily value for adult males (8mg) and around 3.3% for adult females (18mg), so it’s not a high source of iron relative to daily needs.

What are some alternatives to peanut butter?

There are many alternatives to peanut butter, whose flavor and nutritional profiles vary. Almond butter, for instance, is a popular choice, providing more fiber, calcium and Vitamin E than peanut butter. Sunflower seed butter is another option and is safe for those with peanut and tree nut allergies. Cashew butter is becoming more popular and provides lots of monounsaturated fat. Soy nut butter and tahini (sesame seed butter) can also be satisfying substitutes. Peanut butter powder has also gained popularity, as it is higher in protein and lower in carbs and fat. All of these have similar calorie profiles to peanut butter, though the exact amounts of specific nutrients can vary. Always check the labels to ensure that there are no added sugars or oils if you’re aiming for a healthy diet.

Is peanut butter kosher?

Many brands of peanut butter are kosher. It is always best to check the product label for the kosher certification symbol, such as a “K” or “U” inside a circle, to be certain. For example, brands like Skippy and Jif are known to be kosher.

Is peanut butter high in histamine?

Peanut butter can indeed contain histamine and are considered “histamine liberators” to activate histamine in the body. Histamine levels can differ across brands and batches, but peanuts and peanut butter are generally considered to be high in histamine, along with other nuts and seeds.

Is peanut butter high in carbs?

Peanut butter has a moderate carbohydrate content. In a serving size of two tablespoons, peanut butter contains approximately 7 grams of carbohydrates. This is relatively low compared to the recommended daily intake of 130 grams. However, the exact amount can vary depending upon the brand and whether the peanut butter is unsweetened or contains added sugars.

Does peanut butter contain fat?

Yes, peanut butter does contain fat. A serving size of two tablespoons typically contains around 16 grams of fat, which consists of 3.3 grams of saturated fat, 7.6 grams of monounsaturated fat, and 4.6 grams of polyunsaturated fat. The American Heart Association recommends around 44-77 grams total fat daily based on a 2000 calorie diet, of which 16-22g should be unsaturated fats. Peanut butter can therefore serve as a rich source. Please note that the majority of fats in peanut butter are healthy fats, but it’s still important to consume in moderation due to overall calories content.

Does peanut butter contain saturated fat?

Yes, peanut butter does contain saturated fat. On average, there is about 3.3 grams of saturated fat in two tablespoons of smooth-style peanut butter. This makes up about 16% of the recommended daily value of 20 grams, which is fairly high, especially if you consume peanut butter in large amounts.

Does peanut butter contain sugar?

Yes, peanut butter contains some added sugar. To take one common example, a serving size (two tablespoons) of Jif Creamy Peanut Butter contains about 3 grams of sugar. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of calories daily. There are also some peanut butters that are mixed with jelly, which are much higher in added sugars. Note, however, that there are also unsweetened natural peanut butter brands on the market which contain no added sugar.

Does peanut butter contain sodium?

Yes, peanut butter does contain sodium. Two tablespoons of peanut butter contain around 136 milligrams (or higher) of sodium per two-tablespoon serving. This represents about 5% of the recommended daily value of 2,300 milligrams for adults as recommended by the FDA. Sodium content can differ laboriously between brands, so watch for “low-sodium” labels if this is a concern.

Does peanut butter contain vitamin D?

No, peanut butter doesn’t commonly contain vitamin D. Even fortified versions typically omit vitamin D. Therefore the amount of vitamin D in a standard serving of peanut butter is considered negligible with respect to the daily recommended intake of 600 International Units (IU) for most adults.

Is peanut butter high in omega-3?

Peanut butter is not a significant source of omega-3. While it does contain a small amount of this fatty acid, it is typically in the range of 0.003 grams per 2 tablespoons, which is much less than the recommended daily intake of 1.1-1.6 grams for adults.

Does peanut butter contain calcium?

Peanut butter does contain a small amount of calcium. On average, a 2-tablespoon serving of peanut butter provides about 16 milligrams of calcium. However, this is less than 2% of the recommended daily value (1000-1300 mg for adults), so peanut butter is not a significant source of calcium.

Does peanut butter contain magnesium?

Yes, peanut butter is a good source of magnesium. A 2-tablespoon serving of peanut butter contains approximately 54 milligrams of magnesium. This amount equates to about 12% of the recommended daily value for magnesium (420 mg for adult males and 320 mg for adult females), which contributes to bone health and energy production.

Does peanut butter contain zinc?

Yes, peanut butter does contain zinc, but not a significant amount. A 2-tablespoon serving provides around 0.85 milligrams of zinc, which is about 8% of the recommended daily intake for women (11 mg for adult men, 8 mg for adult women). So while it does contribute somewhat to your daily intake, peanut butter should not be relied upon as a major source of zinc.

Is peanut butter high in omega-6?

Yes, peanut butter is a good source of omega-6 fatty acids. Two tablespoons of peanut butter, which is approximately a typical serving, contains about 4.5 grams of omega-6. To give context, the American Heart Association recommends a daily intake of at least 5-10% of your total calories from omega-6 fatty acids, which amounts to about 12-22 grams for the average person consuming a 2,000 calorie diet.

Does peanut butter contain lactose?

No, peanut butter does not naturally contain lactose, as it is a plant-based product and lactose is a sugar found in dairy. However, note that some flavored or creamy versions of peanut butter might incorporate milk products, and hence may contain lactose. Always check the product ingredients if you are lactose intolerant, but traditional peanut butter made solely from peanuts or with additional oil, sugar, and salt, would not contain lactose.

Does peanut butter contain lectins?

Yes, peanut butter contains lectins. Lectins are proteins that can bind to sugar, and they are widely distributed in foods. Raw peanuts, for example, are known to contain a type of lectin known as PNA (peanut agglutinin). However, processing methods like roasting and cooking can significantly reduce the lectin content in the final peanut butter product.

Is peanut butter high in oxalates?

Peanut butter is considered to contain moderate to high levels of oxalates depending on the portion size consumed. Oxalates are compounds commonly found in several foods including peanuts and thus peanut butter. A 100-gram serving of peanut butter provides approximately 187 mg of oxalates. It’s worth noting that the recommended daily intake will vary depending on a person’s proneness to kidney stones, but for average adults, it is typically suggested to remain under 100-200 mg per day. Hence, if you have a sensitivity to oxalates or a history of kidney stones, you should regulate your consumption of peanut butter.

Does peanut butter contain phosphorus?

Yes, peanut butter does contain phosphorus. A two-tablespoon serving of peanut butter contains approximately 107 milligrams of phosphorus. This represents about 15% of the recommended daily intake, which is about 700 milligrams for adults.

Is peanut butter high in acid?

Peanut butter is moderately acidic, but not high in acid. It has a pH value between 6.1 and 6.4 on a scale where 7 is neutral, lower values are more acidic, and higher values are more alkaline. Therefore, peanut butter is slightly acidic but should not cause problems unless a person has a specific health condition, like acid reflux, that requires them to limit their intake of acidic foods.

Is peanut butter high in tyramine?

No, peanut butter is not considered high in tyramine. While it does contain small amounts of this natural compound, it’s generally considered safe for people who have been advised to follow a low-tyramine diet, such as those with a sensitivity to tyramine or those taking certain types of antidepressants called MAOIs.

Does peanut butter contain purines?

Yes, peanut butter contains a low to moderate amount of purines, which are substances that convert to uric acid in the body. High levels of purines can be problematic for people with certain health conditions like gout. A serving of 2 tablespoons of peanut butter contains approximately 60 mg of purines. For comparison, high-purine foods typically have over 100 mg per serving. However, the impact of plant-based foods like peanut butter on uric acid levels appears to be much less than that of high-purine animal-based foods.

Does peanut butter contain tryptophan?

Yes, peanut butter does contain tryptophan. Approximately 100 grams of peanut butter contains around 267 milligrams of tryptophan. To give you an idea, the recommended daily intake of tryptophan is around 250-425 milligrams per day for a healthy adult, so peanut butter is a good source of this amino acid.

Is peanut butter high in arginine?

Yes, peanut butter is considered high in arginine. About 100 grams of peanut butter provides roughly 3 grams of arginine. Comparatively, the suggested daily intake of arginine varies from 2 – 6 grams. This means peanut butter can contribute significantly to reaching this recommended amount, especially for vegetarians or vegans who may not get as much from meat products.

Is peanut butter high in nickel?

Peanut butter does contain nickel, but the amounts can vary widely depending on many conditions including the soil where the peanuts were grown. A rough estimate suggests there’s about 350 micrograms of nickel per 100g of peanut butter. It’s hard to define what level is ‘high’ as there isn’t a recommended daily intake for nickel, but people with sensitivities or allergies to nickel might be mindful of consuming peanut butter.

Is peanut butter high in triglycerides?

Peanut butter does contain triglycerides, as they are the main constituents of body fat in humans and animals, as well as vegetable fat. However, peanut butter isn’t considered particularly high in triglycerides. In fact, the monounsaturated fats in peanut butter can actually help to lower levels of ‘bad’ low-density lipoprotein cholesterol and increase ‘good’ high-density lipoprotein cholesterol. The overall effect on your triglyceride levels would depend on your total diet and lifestyle. Regular moderate consumption of peanut butter can be a part of a balanced diet, but excessive intake can lead to increased caloric intake, potentially leading to weight gain and increased triglycerides.

Is peanut butter high in Vitamin K?

Peanut butter contains some Vitamin K, but not very much. 2 tablespoons of peanut butter, which is a typical serving size, contains about 0.3 micrograms of vitamin K. The recommended daily value for Vitamin K is 90 micrograms for adult women and 120 micrograms for adult men. So, this contribution is minimal.

Does peanut butter decrease testosterone?

There is no concrete evidence that peanut butter directly decreases testosterone levels. Contrarily, the healthy fats and protein found in peanut butter could potentially support overall hormonal health, including testosterone.

Does peanut butter increase estrogen?

There’s no scientific evidence that peanut butter significantly influences levels of estrogen, a hormone found in both men and women. While some phytoestrogen compounds are found in nuts and seeds, the levels in peanut butter are not significant enough to cause a hormonal shift.

Does peanut butter increase libido?

Directly, peanut butter does not have properties known to increase libido. However, peanut butter is a good source of monounsaturated fats and zinc, which are essential for healthy circulation and proper functioning of sex hormones. Thus, in a roundabout way, a healthy diet including peanut butter could support overall sexual health. It’s important to note that this does not mean peanut butter is an aphrodisiac or will immediately boost sexual desire.

Is peanut butter good for fertility?

Certain components of peanut butter, such as healthy fats and protein, can support overall health and therefore indirectly support fertility. In particular, peanut butter contains monounsaturated fats, which have been suggested to boost fertility in women according to some studies. However, peanut butter is not a magic fertility-boosting food and its role, like that of any single food, needs to be considered within the context of an overall balanced diet.

Can you eat peanut butter on the Atkins diet?

Yes, you can eat peanut butter on the Atkins diet. Peanut butter is low in carbohydrates, with about 20 grams per 100 grams, which falls within the allowance for the Atkins diet, particularly during the later phases. The Atkins diet typically emphasizes proteins and fats, and peanut butter, being a rich source of both, fits this diet well.

Can you eat peanut butter on the DASH diet?

Yes, peanut butter can be incorporated into the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet recommends including nuts, seeds, and legumes in your diet, and peanut butter, being made from peanuts, fits into this category. It’s important to choose a peanut butter with low or no added salt, as a high-sodium diet can be detrimental to blood pressure. Remember, however, that peanut butter is concentrated in calories, so it must be consumed in moderation.

Can you eat peanut butter on the Mediterranean diet?

Yes, you can incorporate peanut butter into the Mediterranean diet, which emphasizes the consumption of healthy fats. Peanut butter is a source of heart-healthy monounsaturated fats which aligns with the key principles of this diet. However, portion control is essential, as peanut butter is high in calories. It’s also recommended to choose a natural, no-added-sugar peanut butter for the best alignment with the Mediterranean diet principles.

Is peanut butter Whole30 approved?

No, peanut butter is not Whole30 approved. The Whole30 diet excludes legumes, which includes peanuts. Therefore, any peanut-based products such as peanut butter are not compliant with the Whole30 diet regulations.

Is peanut butter Halal?

Yes, peanut butter is generally Halal. However, it’s important to note that the halal status of peanut butter can depend on additives used in the preparation, such as emulsifiers or sweeteners. Always check to see if the peanut butter has been certified Halal.

Is peanut butter vegetarian?

Yes, peanut butter is vegetarian. Its basic ingredients are peanuts, oil, and sometimes a little bit of salt or sugar. These are all vegetarian-friendly, as no animal products are typically used in the manufacturing of peanut butter.

Is peanut butter high in uric acid?

No, peanut butter is not high in uric acid. Peanuts are low in purines, the compounds that are converted into uric acid in your body. This makes peanut butter a good choice for those managing their uric acid levels, especially considering the nutritional benefits it offers. However, as it’s high in protein and fats, it should still be consumed in moderation. Keep in mind that the recommended amount of dietary protein is 46 grams per day for women and 56 grams per day for men, which includes sources other than just peanut butter.