According to the Peanut Institute, peanuts are the most popular nut choice in the U.S. Peanuts, which are technically legumes, give you the same health benefits as true tree nuts, such as almonds and walnuts.
Peanut Nutrition
Most households have a jar of peanut butter in the kitchen at all times. Is peanut butter good for you? An ounce of peanuts contains about 165 calories. Two tablespoons of peanut butter contain about 190 calories. However, the good news is you get a lot of nutrition for the calorie investment. Nuts and nut butters are a great source of protein, fiber, vitamins, minerals, and phytochemicals – all of which improve health and lower the risk of chronic disease. Though high in fat, both have more unsaturated (healthy) fat than saturated fat. Similarly, both can be high in sodium when salted. With seven grams per ounce, peanuts have more protein than any nut. Despite the fact that peanuts are high in fat, they are still an excellent food choice because they provide a variety of important nutrients. Peanut butter appears to offer the same health benefits that peanuts do.
The National Peanut Board touts the benefits of peanuts and has a number of different recipes available on its Website at www.nationalpeanutboard.org.
Protein Source
In the U.S. Dietary Guidelines, two tablespoons of peanut butter or an ounce of nuts (about 28 peanuts) gives you the equivalent of 2 ounces of dietary protein. The guidelines recommend that most people eat about 5 to 6 ounces of protein a day.
Shopping Tips
Peanut butter comes in many different varieties, including sugar-free, sodium-free, smooth, chunky, organic, natural, and regular. When shopping for peanut butter, look for a natural-style product with little to no added fat or sugar. When it comes to sodium, even most natural brands of peanut butter add some salt for flavor. Compare Nutrition Facts labels before choosing reduced-fat peanut butter. It normally has nearly as many calories as regular peanut butter and has more sugar.
Peanut butter has to be at least 90% peanuts with no artificial sweeteners, flavorings or preservatives—otherwise it must be labeled peanut butter spread.
When preparing foods, choose a peanut butter that is as unprocessed as possible. Read labels and look for a container that lists only ground peanuts and possibly trace amounts of salt for flavoring.
Commercial
Commercial varieties are usually a blend of ground, shelled, roasted peanuts mixed with vegetable oil (usually hydrogenated) and a bit of salt. Some varieties also contain sugar and additives as stabilizers to prevent oil separation and enhance flavor. Commercial varieties contain preservatives, so they don’t require any refrigeration and can be kept up to six months after opening. Unopened jars can be stored for up to one year in a cool, dark location. Natural peanut butter is made of only ground peanuts without added oil, sugar, or preservatives and will often separate, requiring stirring. TIP: lay the jar of peanut butter on its side for a little while. The oil moves from being on the surface of the peanut butter to being down the side of the jar. Then, it becomes easy to slip the knife through the oil and start working it into the peanut butter. After the oil’s been stirred into natural peanut butter, store the jar upside down. Then you won’t need to re-stir before every use. Natural peanut butter should be refrigerated after opening because it lacks preservatives and can be kept for up to six months.
Organic
There are also organic peanut butters. Organic means only that the peanuts used were grown without pesticides. Organic peanut butter typically requires refrigeration after opening.
Storage
Homemade peanut butter should be refrigerated in tightly sealed containers and ideally used within a couple of weeks. Turn the container upside-down occasionally to help redistribute the oils.
Peanut butter typically does not support bacteria and/or mold growth because of its low moisture content and high oil content. However, the oils can become rancid over time. When peanut butter becomes rancid, it develops an odd, oily flavor and odor. If it develops an off color, odor, or appearance, it should be discarded. Basically, if it still tastes and smells okay, it’s probably still safe to consume, but most peanut butter starts to turn rancid after 9 to 12 months under normal conditions. Peanut butter is not a good candidate for freezing.
In addition to all of these wonderful things, peanuts are affordable and easy to find, making them a great addition to a healthy diet. So the next time you get a peanut craving, don’t hesitate to eat a few!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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