Nutrition studies show peanuts and peanut butter are good for you! There are many health benefits from eating peanuts, peanut butter and using peanut oil. In fact, studies show that when eaten in small amounts daily, peanuts reduce the risk of a number of chronic diseases. Read below to find out even more information on peanuts.
For additional health information, go to:
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A peanut butter and jelly sandwich stacks up well against other popular food items such as a chicken filet sandwich, a hot dog, a slice of pepperoni pizza and a hamburger.
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What Are Trans Fats?
Trans fats are unsaturated fatty acids formed when vegetable oils are partially hydrogenated. Hydrogenation makes the fats more solid or into a more stable liquid. Trans fats also occur naturally in low amounts in meat and dairy products.
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Peanut butter, like most foods, contains some fat. Fortunately, 80% of the fat in peanut butter is unsaturated fat -- "the good fat" -- which may actually help lower LDL-cholesterol levels in your blood. In fact, because peanut butter is so versatile, good tasting and nutritious, it is included in many medically endorsed weight loss and diabetic diets.
Fat, the most concentrated source of energy in your diet, is a vital nutrient. It provides essential fatty acids, helps maintain skin, and carries many fat soluble vitamins such as A, D and E. There are two main types of fat: saturated and unsaturated.
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(one serving=2 tablespoons of peanut butter)
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Nutrient
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Percent Daily Value* (amount)
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Importance
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Calories
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10% (190 calories)
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Energy!
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Protein
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13% (8g)
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Needed to repair body tissues and develop new ones, to maintain fluid levels and to make antibodies which ward off disease and infection.
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Fiber
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8% (2g)
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Fiber reduces the risk of some types of cancer, helps control blood sugar levels and may help reduce the level of cholesterol in your blood.
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Total Fat
unsaturated
saturated
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24% (16g)
29% (13g)
13% (3g)
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Most concentrated source of energy in the diet. Carries fat soluble vitamins such as A, D and E and helps maintain healthy skin.
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Vitamin E
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22% (2mg)
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Vital antioxidant which protects Vitamin A and body's cells and tissues from damage. Important for the immune system. May aid in the prevention of tumor growth.
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Niacin
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24% (4mg)
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Important in the release of energy from the food we eat and the maintenance of healthy skin, the nervous system and the digestive tract.
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Folate
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7.5% (30mcg)
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Important for the development of new cells, particularly during growth and pregnancy.
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Vitamin B6
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8% (0.15mg)
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Makes and breaks down proteins and makes red blood cells used to transport oxygen in the body.
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Thiamin (B1)
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3% (0.04mg)
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Needed to ensure normal functioning of the nervous system, appetite and digestion.
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Riboflavin (B2)
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2% (0.04mg)
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Releases energy from the food we eat, helps skin stay healthy and assists in the normal functioning of the eyes.
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Magnesium
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15% (52mg)
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Important in the building of bones and teeth, creation of protein, transmission of nerve impulses and maintenance of body temperature.
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Phosphorus
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13% (104mg)
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Component of all soft tissues. Fundamental to growth and maintenance of bones and teeth.
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Copper
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9% (0.17mg)
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Important to the formation of hemoglobin, health of bones, blood vessels and nerves.
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Potassium
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7% (244mg)
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Needed to ensure the body's water balance and create protein. Helps release energy from nutrients. Aids in nerve impulse transmission.
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Iron
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6% (0.62mg)
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Aids in the transport and distribution of oxygen in the body's cells.
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Zinc
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6% (0.91mg)
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Aids in the formation of protein, wound healing, blood formation, taste perception, appetite, and night vision.
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Calcium
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2% (13mg)
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Needed for the development and maintenance of healthy bones and teeth.
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*based on 2,000 calories
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Eating low glycemic index foods such as peanut butter, yogurt, beans and broccoli along with a diet high in cereal fiber can significantly reduce the risk of non-insulin-dependent diabetes in women, according to a new Harvard School of Public Health study recently published in the Journal of the American Medical Association.
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Southern Peanut Growers 
The Peanut Institute
