Calories in PEANUTS BUTTER. Chemical composition and nutritional value.

When your eyes land on a jar of peanut butter, you probably think about spreading it on toast for a quick lunch when you need a snack and don't have anything ready to hand. Yes, that's true, but this product has much greater capabilities, and that's what we'll talk about today.

Peanut butter is a high-calorie food that contains a lot of protein and healthy fats and is used in many diets to meet their requirements. This is a tasty product that can help many people achieve their fitness goals: vegans, bodybuilders, and those who want to lose weight.

Taste and origin

The classic version of the dish is prepared from a single ingredient. These are carefully crushed roasted peanut kernels.

In modern recipes, nuts are supplemented with vegetable oil, sweet and salty seasonings. The traditional version also remains popular.

Photo: abeautifulmess.com

The consistency of the product is moderately liquid and oily, with small grains of nuts. The taste is slightly mouth-watering and appeals to fans of traditional roasted peanuts. In the refrigerator the mass becomes harder, and at room temperature it softens.

No water is added to the paste. The liquid consistency is due to the peanut oil that is released when the kernels are crushed.

Peanut butter is associated with the American way of life. The recipe was actually born in the USA and has been actively promoted since the end of the 19th century. Pasta was promoted as a filling food for family breakfasts. In this role, she won the love of the people of the United States, and then the rest of humanity. A classic of the genre, familiar from Hollywood films, is sandwiches on toasted toast.

Photo: www.foodnetwork.com

It is also often eaten from a spoon (but in this case it “knits” in the mouth, believe me).

Brad Pitt eats peanut butter in Meet Joe Black

Peanuts are an inexpensive product that is not inferior in nutritional value to meat. He enriched the average American diet with valuable protein and earned universal respect. On January 24, Americans celebrate Peanut Butter Day, and on September 13, the nut itself is celebrated.

Homemade dessert recipe

Now let's look at some useful recipes for making peanut butter. A homemade product is the healthiest, because it contains only high-quality ingredients.

Classic, simple and healthy peanut butter

Ingredients:

• 2 tbsp. peanuts (can be roasted, but do not add salt when roasting);
• ¼-½ tbsp. salt.

Grind the nuts in a blender on low speed. Once it reaches a creamy consistency (about 2-3 minutes), switch to medium speed. Continue mixing until the paste is completely smooth. Add ¼ tsp. salt, stir for 20-30 seconds, add if necessary.

Transfer the resulting product to a suitable container and refrigerate (for 8 hours or overnight) to obtain the traditional consistency.

Nut butter with stevia

Ingredients:

• 4 tbsp. peanuts (can be fried);
• a few teaspoons of stevia;
• ¼ tsp. salt (or less);
• 1 tbsp. coconut oil.

Prepare the paste as in the previous recipe, add stevia and coconut oil along with salt.

Calorie content and nutritional composition

Peanut butter is a valuable component of the PP diet. Its dietary benefits include plenty of protein, moderate amounts of carbohydrates and 0% cholesterol.

How many calories are in nut butter depends on the specific recipe. Additives can change the energy value either up or down. Average caloric content and nutritional value for 100 g of classic pasta from 1 ingredient: Energy value - 588 kcal

• Proteins - 25 g
• Fats - 50 g
• Carbohydrates – 20 g

The valuable properties of peanut butter for a healthy diet are determined by its mineral composition. It contains the following useful elements:

• Polyunsaturated fatty acids – up to 40% of the paste composition.
• Natural antioxidants.
• Fiber is insoluble dietary fiber.
• Easily digestible vegetable protein (protein). 100 g of paste contains approximately 1/3 of the daily value for an adult.

The daily protein requirement is calculated from the formula: 1 g of protein per 1 kg of body weight.

• Vitamins E, PP, group B.
• Microelements: magnesium, potassium, iron, zinc and calcium.

With dates

This pasta recipe is perfect for breakfast or a snack.

Composition of ingredients

To obtain a delicious spread of the correct consistency, you need to prepare the following elements:

• 300 g peanuts;
• 100 g dates;
• 3 g salt;
• 35 ml coconut milk.

Step by step process

1. Peanuts need to be fried in a frying pan for 5 minutes. or dry in the oven for 10 minutes. on a baking sheet at 170 degrees. Then you should remove the husk from it.
2. Dates should be peeled and pitted.
3. It's time to place the dates with peanuts and salt in the blender bowl. These components should be whipped to a homogeneous consistency at high power.
4. Next, vegetable oil should be added to the resulting mass to improve the consistency.

5. The finished treat should be placed in a container with a tight-fitting lid and left in the cold.

What can I add?

According to this recipe, coconut milk can be replaced with refined sunflower oil or excluded from the recipe altogether.

How to serve the dish

Such a healthy and nutritious treat, accompanied by any flour product or without it, goes perfectly with a cup of aromatic tea or natural coffee.

Benefit

Nut butter helps maintain a stable weight and is good for weight loss and muscle gain. What are the positive consequences of its regular use:

• A large amount of protein is a plus for athletes building muscle. Protein is the main building material for muscles.
• Fiber improves digestion and promotes the removal of toxins and bad cholesterol.
• An advantage for those losing weight is the presence of unsaturated fatty acids . They speed up metabolism. As a result, food calories do not settle on the sides, but are converted into energy. Thanks to unsaturated acids, the body’s own fat reserves are more actively consumed and leave the body faster.

Natural fatty acids are beneficial for vascular health, improve brain function and increase the strength of bones and tendons.

• B vitamins and magnesium with zinc increase performance and have a positive effect on the nervous system.
• Vegetable oils slow down aging and provide skin elasticity.
• Antioxidants strengthen the immune system.
• The high nutritional value of peanut butter is an added benefit for those on a diet or maintaining their results. Dense protein foods fill you up for a long time, eliminating the desire to snack during the day.

Use in cooking

Peanut butter is a good spread on muffins, toast or cookies. It is combined with chocolate, jam, jam. It gives traditional dishes a delicate, sophisticated flavor.

Most often, pasta is eaten in the form of sandwiches. It is also used to make cookies, homemade sweets and desserts.

The taste goes well with other ingredients:

• cereals,
• cheese,
• meat,
• fruits,
• vegetables.

And now I want to share the recipe for peanut cookies.

Harm

There are also negative aspects. Moreover, harm can come from both a low-quality product and a product with a perfectly natural composition. The dangers are associated with the specifics of the main ingredient - peanuts.

• High energy value. 100 g of peanut mass (about 615 kcal) in caloric content is equal to ½ the daily value for women (1400-1500 kcal). Excessive indulgence in nut treats will lead to weight gain.

Fats make up more than 50% of the composition of peanuts. They are responsible for the high calorie content.

• Allergenicity. Peanut intolerance is common. It can be congenital and develop from excessive consumption of nut foods.
• Load on the kidneys. Excess protein foods are dangerous for the organs of the excretory system.
• Harmful artificial additives. Synthetic “enhancers” provoke the development of cancer and cardiovascular diseases.

Watch a video that talks about the benefits and harms of peanut butter.

What a Proper Peanut Butter Shouldn't Have

Preservatives, flavors and stabilizers are added to some industrial spreads. Thanks to artificial additives, entrepreneurs save on quality raw materials. “Chemistry” improves the taste properties of a low-grade product and increases its shelf life. Consumers are putting their own health at risk.

A savvy buyer carefully reads the list of ingredients before purchasing. What ingredients should not be present in a good peanut butter:

• Hydrogenated oils are a preservative. For humans, the supplement is dangerous due to slagging of blood vessels and has a bad effect on brain function.
• Palm oil provides a uniform consistency of the substance. Once in the body, low-quality raw materials provoke cancer and cardiovascular diseases.
• Corn syrup is a sweetener, a cheap sugar substitute, and a preservative. Its negative feature is the excess content of fructose, which is instantly absorbed and turns into excess fat.

Contraindications

A categorical ban on consumption is also dictated by the mineral composition of nuts. Who should not be treated to it?

• Children under 3 years old. The reason is the possibility of allergic reactions.
• People suffering from gastrointestinal diseases. The natural fibers that peanuts are rich in irritate the mucous membrane of the digestive organs. Eating nuts in any form will worsen inflammatory processes.

Can pregnant women eat pasta? Doctors recommend abandoning it after 4 months of gestation.
Peanuts in the diet of an expectant mother are dangerous for the development of allergies in the baby. Read more about nutrition for pregnant women.

Menu for diet

Diets based on peanut butter are not difficult and interesting to follow, since this product has a number of advantages:

• there is no constant feeling of hunger due to the fact that the body receives the required amount of nutrients;
• The peanut butter diet can be maintained for a long period of time due to the variety of product options;
• On a similar diet, you can lose weight in the amount of 1 kg every 14 days, which is considered optimal for weight loss;
• due to the presence of substances such as monounsaturated oleic acid Omega-9, polyunsaturated linoleic acid Omega-6, coenzyme Q10, antioxidant vitamins A and E, groups B and D, the risk of developing diabetes is prevented;
• According to scientific prescriptions, you can be sure that with regular use of nuts in your diet, the process of slowing down the formation of wrinkles occurs.

The most common peanut butter diet looks like this:

Ideas for preparing a complete planned meal or snack:

• a slice of toast can be covered with a banana cut lengthwise, first spread with peanut butter and honey;
• It is recommended to add fried nuts and dried fruits to dried fruits;
• You should dip slices of apples or a stalk of celery into peanut butter;
• as for oil, you should use a peanut product or refined sunflower oil if the first option is not available;
• If you have high-quality equipment that can beat peanuts well at high power until the oil separates, then you don’t need to add other fats.

The daily intake of peanut butter for a healthy person is about 30 g. Sunflower oil should first be added to the mass in order to speed up the cooking process. But this does not improve the taste and does not add any benefits to the dish. Only due to this the calorie content becomes greater.

This product is especially popular among fans of vegetarian cuisine. Since this is one of the most high-calorie and protein-rich products.

How to choose quality pasta

The right product has an even structure without lumps.

Peeling of oil on the surface is normal and a sign of a natural composition.

Color – cream. Shades vary depending on the recipe. If the nuts are crushed together with the skin, the mass will be darker.

Paste with honey and vegetable oil – light. The cocoa product is similar in color to dark chocolate.

Photo: www.cookinglight.com

Our editors tried many options and we settled on the following American-made option:

We recommend that you try it too. If you bought any other options in the store and liked them, write in the comments which ones.

“Eat and Lose Weight” recommends

Peanut Butter & Co. Peanut Butter Spread, Crunch Time

The jar contains 454 g of excellent crispy pasta. Crispy means with pieces of peanuts, children just love it. Thick, moderately sweet and salty. Rating 4.6 and 3779 reviews on iHerb and product #1 in this category. We tasted it ourselves and it was the best we could find.

View on iHerb

Myprotein Peanut Butters

Many peanut butter manufacturers whose products are sold in supermarkets add sugar, salt and various oils to their products to extend the shelf life and make the product sweeter. Myprotein peanut butters contain no additional ingredients. These are completely natural products.

Natural peanut butter

If you're looking for a low carb nut butter with no added salt, sugar or oils, then Myprotein's Natural Peanut Butter is a great option. This paste contains ONLY peanuts, which means that you will get a one hundred percent natural product!

Per 100 grams:

• Calories: 579
• Fat: 46 g
• Sodium: 0 mg
• Carbohydrates: 12 g
• Fiber: 8.5 g
• Sugar: 6 g
• Proteins: 30 g

Dry peanut butter

If you're limiting your fat and calorie intake, then peanut butter powder is for you because most of the fat is removed during the production of this product. The product will add a delicious nutty taste to your dishes and enrich it with protein!

Per 100 grams:

• Calories: 398
• Fat: 9 g
• Sodium: 0 mg
• Carbohydrates: 26 g
• Fiber: 10 g
• Sugar: 17 g
• Proteins: 48 g

Organic Peanut Butter

While most peanut butters are vegan, the Myvegan line offers organic peanut butter with a great nutritional profile - no added salt, sugar or oils.

Per 100 grams:

• Calories: 596
• Fat: 46 g
• Sodium: 0 mg
• Carbohydrates: 12 g
• Fiber: 9 g
• Sugar: 6 g
• Proteins: 30 g

Consumption rate per day

The benefits and harm to the figure depend on the amount of pasta eaten. The daily value is related to the goal of the diet - this can be weight maintenance, weight loss or muscle gain.

To calculate calorie content, you need to know how many grams are in a teaspoon of pasta and its table equivalent:

The daily caloric intake for weight maintenance is 1400-1500 kcal for women and about 1800-2000 kcal for men.

It is recommended to consume nut butter in the first half of the day. At this time, metabolism is most active, so fatty and high-calorie foods will give you strength and will not be deposited in the form of extra pounds.

Usage rates depending on dietary goals:

When losing weight, you need to create a calorie deficit and reduce the amount of fat. 1 teaspoon is an acceptable amount during periods of dietary restrictions. A moderate dose of unsaturated fatty acids will speed up the burning of your own reserves.

An energy snack option for those losing weight is an apple accompanied by a nut treat.

When maintaining weight, the allowed portion is correlated with the calorie content of the rest of the diet. The average dose is 1-1.5 tablespoons (about 300 kcal).

Gaining muscle mass is a reason to enrich your diet with protein foods. Athletes can eat up to 3 spoons per day. Exceeding this amount threatens obesity and allergies.

Types of pasta

The classic recipe seems boring and bland to some gourmets. Peanut masses with additives have been created for lovers of bright tastes. They all differ according to 2 criteria:

• Consistency.
• Shades of taste.

The consistency of the paste is creamy and crispy. The first type has a smooth, uniform texture. The crunchy variety contains large pieces of peanuts. The consistency is sometimes indicated on the label: creamy - creamy and crispy - chunky or crunchy.

Photo: www.meijer.com

The taste of pasta can be sweet, salty and even spicy. It all depends on the specific additives. What you can choose from:

• Classic (natural) – original recipe from 1 component.
• With salt and sugar - an adapted version, more delicate in taste and consistency.
• With cocoa - a dietary replacement for sweet Nutella. Found in dark and white chocolate.
• With cranberries or lingonberries - good for their high antioxidant content.
• With honey. It completely replaces sugar.
• With dried fruits. Raisins or dried apricots add sweetness and vitamins.
• “Tropical” pasta – with coconut flakes.
• Protein – refers to sports nutrition and is suitable for targeted muscle building. Here, everything that classic pasta is good for is combined with additional protein.
• With cinnamon - lovers of confectionery flavors will like it.
• With maple syrup - a richly sweet option that comes from North American cuisine.
• With garlic and spices - a savory appetizer.

We invite you to watch a video from the “Live Healthy!” program, where they will talk about the composition, benefits and harms of peanut butter, as well as how to choose, how to store and how to prepare the paste.

With cereal

This recipe will appeal even to children who do not like oatmeal but prefer peanut butter.

Composition of ingredients

To prepare the dish you will need the following ingredients:

• oatmeal – 2 tbsp;

• peanut butter – 70 g;
• liquid sweetener – 75 ml;
• coconut oil – 25 ml;
• cinnamon – 1 tsp;
• vanillin – 10 g;
• salt – 4 g;
• flax seeds – 3 tsp.

Step by step process

1. The first step is to heat the coconut oil with the paste and sweetener in a saucepan over low heat. When the mass acquires a liquid consistency, it’s time to add salt, vanilla and cinnamon to it, then mix until smooth.
2. You need to add the flakes to the resulting sauce, mixing them evenly.
3. Place parchment paper on a baking sheet and spread the mixture evenly over it.
4. Place the dough in the oven for 25-30 minutes. at a temperature of 150 degrees.
5. Pour the cooled dish into a container that can be hermetically sealed.

What can I add?

Oatmeal can be replaced with another type of cereal or granola.

How to serve the dish

This dish is convenient to use as breakfast, especially if you don’t have time to cook it. You can leave the preparation in the refrigerator and use it in the morning.

What to eat with: ideas and recipes

Peanut butter has dozens of uses. 3 main areas of application:

• Breakfasts.
• Snacks.
• Sweet desserts.

During breakfast, nut spread replaces butter or sweet jam. What does it go with?

• Cheesecakes and casseroles.
• Pancakes and pancakes.
• Oatmeal.
• Toasted toast or whole grain bread.

The ideal breakfast for an athlete is cottage cheese and peanut butter. Both components are leaders in protein content. Vegetable peanut oil will improve the absorption of calcium, which is a fat-soluble element.

This snack will keep you energized at work or school and help strengthen your muscles after exercise. There are several options:

• Fresh fruits and vegetables: apples, peppers, cucumbers.
• Cereal breads.
• Cracker. A “sandwich” of 2 crackers sandwiched with peanut butter is an idea. The American delicacy is easy to recreate at home. Even children will enjoy this healthy afternoon snack option.

The best combination: unsweetened peanut butter with banana.

Photo: www.kendrickdisch.com

In dietary baked goods and desserts, the nut mass replaces boiled condensed milk or heavy cream. It is added to the filling of handmade cakes and sweets. The right sweets are not inferior in taste and aroma to Snickers bars.

What recipes can you make at home?

Protein pancakes

Crispy pasta with pieces of nuts is suitable for cooking. Pancakes can be served for breakfast.

Photo: livingsweetmoments.com

What you will need:

• Flour – 1.5 cups.
• Granulated sugar - 6 tablespoons.
• Baking powder - 2 teaspoons.
• Salt – ¼ teaspoon.
• Milk 1% fat - 1 ¼ cups.
• Crispy Peanut Butter – ¼ cup
• Vegetable oil – 1 tablespoon.
• Vanillin – ½ teaspoon.
• Chicken eggs - 2 large pieces.

How to cook:

1. Break the eggs into a dry deep bowl and beat lightly.
2. Sift the flour into another bowl and level it with a knife.
3. Add sugar, baking powder and salt to the flour, mix everything well.
4. Add milk, beaten eggs, pasta, butter and vanilla to dry ingredients. Mix the dough until a homogeneous consistency is obtained.
5. Grease a frying pan with oil and heat it up.
6. Fry the pancakes on each side until bubbles appear on the surface of the dough. 1 pancake – about ¼ cup of mixture.
7. Protein pancakes can be topped with honey, jam or syrup.

Chocolate candies with banana and peanut filling

Photo: avirtualvegan.com

Sweets are rich in potassium and antioxidants. Chopped nuts combined with dark chocolate and banana create the perfect balance of salty and sweet flavors with a slight bitterness.

For candies, you can use mini muffin tins.

Ingredients:

• Banana – 1 pc.
• Chocolate 70% cocoa – 170 g.
• Nut butter – 3 tablespoons.

How to do:

1. Melt the chocolate in a water bath, stirring until completely softened.
2. Finely chop the banana. Using a blender, thoroughly mix the fruit with the paste.
3. Add a little melted chocolate to the bottom of the small molds.
4. Place the banana-nut filling on top of the chocolate layer and pour in the remaining cocoa product.
5. Place the pieces in the refrigerator to harden (about 30 minutes).
6. Ready-made candies can be lightly sprinkled with coarse sea salt.

Energy bars with granola

Snacks are rich in plant protein, fiber and potassium. The bars are made from 3 ingredients and contain no added sugar.

Photo: minimalistbaker.com

What you will need:

• Dates – 30-32 pcs.
• Classic creamy peanut butter - ½ cup.
• Oatmeal - ½ cup.

How to cook:

1. To soften the dates, soak them in warm water for 10-12 minutes and then dry them.
2. Place the dates in a blender bowl and blend until the mixture forms a sticky ball. If large particles remain, you can cut them with a knife.
3. Add date paste and flakes. Continue grinding until the mixture reaches a smooth texture. During the process, you need to stop and scrape the sticky mass from the walls of the blender.
4. Place the mixture in a rectangular dish with low sides and level it on top. Place the product in the freezer to harden.
5. Cut the cooled mass into 8-10 bars.
6. Sweets are stored in the refrigerator for 2 weeks. In the freezer, the mixture remains fresh for up to 2 months.

We invite you to watch a video with 3 different granola recipes.

How to cook at home

It's easy to prepare a delicious dessert at home.

To do this you will need the following ingredients:

• fresh peanuts (in shell) – 1 kilogram;
• sunflower oil – 5 tablespoons;
• salt to taste.

How to cook:

1. Peel the peanuts and fry in a container without adding oil for ten minutes. You can do this not on the stove, but in the oven.
2. Cool the nuts and peel them.
3. Grind the peanuts in a blender until thick and puree-like, add butter and salt.
4. Properly prepared pasta should have a juicy consistency and a pleasant nutty aroma. If it turns out dry, you need to add a little more vegetable oil to it and beat.
5. For a sweet option, you can add honey, syrup (maple and others) or chocolate.
6. Pack the finished product into small jars. Store in the refrigerator for no more than two months.
7. Homemade nut butter, like store-bought ones, can be used to prepare delicious culinary dishes.

To make homemade paste, you should not buy already peeled and roasted peanuts. It quickly deteriorates and mold begins to develop in it. It will not be possible to make a quality product from it.

The video will help you figure out how to prepare delicious pasta at home: