Peanut butter is a fat and is fat healthy? Well, it is indeed healthy. We have healthy fats and unhealthy fats. Nuts contain unsaturated fats which are healthy fats and are required for the proper functioning of the heart and brain. Peanut butter is one of the best sources of healthy fat. Healthy fats are needed for proper functioning of the brain and heart. It also helps in lowering the bad cholesterol and increasing the good cholesterol.

It is a must have for every health conscious person. There are lots of brands available in the market to choose from. Which on do we select so that we can get the right source? Before we get into the answer to this question, let us delve a little deeper into the ingredients.

Peanut Butter
Smooth Peanut Butter in a Jar (Pic: PiccoloNamek at English Wikipedia, CC BY-SA 3.0, via Wikimedia Commons)

Peanut Butter Ingredients

Now that we know the benefits of peanut butter, we need to focus on the ingredients. If we do not do so, we may end up taking a lot of unhealthy fats and end up causing harm to our body. Most brands of peanut butter contain hydrogenated vegetable oil, sugar, salt etc. These ingredients need to be avoided.

So, what should be the ingredients. Well, a healthy peanut butter should have roasted peanuts. Yes! That is the only ingredient you will need. The healthy fat should come from peanuts.

Can it be made at Home?

If there is only one ingredient, then can’t we make it at home? It can indeed be made at home very easily. All you need to do is dry roast some peanuts and then grind them in a grinder. You have to grind it regularly till you get the right consistency. However, it is time consuming and costly as well. You need huge quantities of peanuts for this. Also, peanuts are a good source of snack item as well. So, why use them only for making the butter?

The right brands in the market

I mentioned above that most brands contain lot of other ingredients. However, there are brands which contain only roasted peanuts. These are Pintola and Alpino. Their links are given below. Both these brands have crunchy and creamy styles. So, you can try according to your taste. They also come in different sizes. Hence, you can choose the style and the size as well.

Nutrition Facts of Pintola and Alpino Peanut Butters

Nutrition FactsApprox. Quantity Per Serve (Pintola)Approx. Quantity Per Serve (Alpino)
Energy (kcal)204194
Protein (g)1010
Total Carbohydrate (g)67
Dietary Fibre (g)33
Total Sugar (g)11
Added Sugar (g)00
Total Fat (g)1615
Saturated Fat (g)23
Trans Fat (g)00
Cholesterol (mg)00
Sodium (mg)68

Each serving size is 32 grams, which is around 2 Table spoons. However, the quantity you can consume could be less or more depending on your overall nutrition and calorie intake for the day. Always remember, a good food is good only if it is consumed at the right time and in the right quantity. Too much of good food could also be bad for the body. So, be careful.

You can have peanut butter with bread or spread it over Roti. You can even have it directly as a delicious snack item. As you can see above, it also contains a good amount of fibre. Fibre is essential for proper digestion and also keeps the stomach full. One serving gives you 3 grams of fibre, which is great.

If you have any questions on the usage of peanut butter, you can comment below and I will be happy to answer. Also, please feel free to check out the other reviews in various categories.

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547 COMMENTS

  547. Nice to know. I never knew peanut butter is good fat. I thought it is like another junk food. Thanks for sharing this.

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