Calories in peanut butter and jelly sandwich on white bread

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Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Despite its nutritional benefits, peanut butter is high in fat and calories. Just 2 tablespoons deliver no less than a quarter of your recommended daily intake of fat, some of it saturated.

Even so, the nutritional benefits of peanut butter most often outweigh the consequences, particularly for people who are nutritionally deprived or simply don’t get enough protein in their diets. Like all other types of nut butter, peanut butter is high in calories and fat. But the good news is that it packs a lot of nutrition into such a little amount of food. And, because peanut butter can make you feel fuller faster, you don’t tend to eat a lot. What you do consume can support heart health.

If included as part of a reduced-fat diet, just 1. 5 grams of nuts consumed daily may reduce your risk of coronary heart disease, according to research. Peanuts butter is relatively low in carbohydrate. Most of the carbohydrates in peanuts are complex, the type that the body breaks down gradually for metabolism.

However, some commercial brands contain hydrogenated oils that stabilize the peanut butter and prevent the natural oils from separating and rising to the top. At 7 grams per serving, you can easily boost your daily intake if you are vegetarian or are simply not getting enough protein in your diet. Unlike tree nuts, peanuts and peanut butter offer nothing in the way of vitamin A or C. Beyond its nutritional value, peanut butter contains compounds that can potentially promote weight loss and reduce the risk of heart disease.