If you're a fan of the nutty flavor of peanuts, you might find yourself reaching for a jar of peanut butter on a regular basis. But not all peanut butters are created equal. One option to consider is 100% natural smooth peanut butter, which is made with just peanuts and doesn't contain added oils, sugars, or preservatives. One tablespoon (15 grams) of this creamy spread contains around 100 calories.

In addition to being a tasty addition to your favorite foods, 100% natural smooth peanut butter can also provide some health benefits. It's a good source of protein, healthy fats, and important vitamins and minerals like vitamin E and magnesium.

In this article, we'll explore the nutritional profile of 100% natural smooth peanut butter, its potential health benefits, and some tips for incorporating it into your diet.

What is 100% Natural Smooth Peanut Butter?

As the name suggests, 100% natural smooth peanut butter is made using only peanuts with no added oils, sugars, or preservatives. This type of peanut butter is typically lower in sodium and sugar than many commercial brands. To achieve a smooth and creamy texture, the peanuts are usually roasted before being blended into a paste. Some brands may also add a small amount of salt to enhance the flavor. However, if you're concerned about your sodium intake, you can easily find options that are unsalted or low-sodium.

Calories in 1 tbsp of 100% Natural Smooth Peanut Butter

One tablespoon (15 grams) of 100% natural smooth peanut butter contains around 100 calories, which makes it a moderately calorie-dense food. However, it's important to note that these calories come from healthy fats, protein, and fiber, which can help keep you feeling full and satisfied for longer. As with any food, portion control is key to preventing overconsumption and unwanted weight gain.

Health benefits of 100% Natural Smooth Peanut Butter

100% natural smooth peanut butter can provide several health benefits thanks to its nutrient profile. Here are a few potential benefits to consider:

• Rich in protein: Peanut butter contains around 7 grams of protein per serving, which can help support muscle growth and repair.
• Good source of healthy fats: These spreads are rich in heart-healthy monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease and stroke.
• May aid weight loss: Despite being relatively calorie-dense, studies have shown that consuming moderate amounts of nuts or nut butters like peanut butter may actually help with weight loss because they can boost feelings of fullness and reduce appetite.
• May improve blood sugar control: Some research suggests that consuming peanut butter may improve blood sugar levels and reduce the risk of type 2 diabetes.
• Rich in vitamins and minerals: Peanut butter contains several important vitamins and minerals like vitamin E, magnesium, and phosphorus, which are essential for maintaining overall health.

Ingredients in 100% Natural Smooth Peanut Butter

As mentioned, 100% natural smooth peanut butter is made with just peanuts and doesn't contain any additional ingredients. Some brands may add a small amount of salt or other natural flavorings to enhance the taste, but these are typically minimal.

How to eat 100% Natural Smooth Peanut Butter

One of the great things about 100% natural smooth peanut butter is its versatility. Here are a few ways you can enjoy it:

• Spread it on toast or crackers for a quick and easy snack.
• Use it as a dip for apple slices or celery sticks.
• Mix it into smoothies or oatmeal for an extra boost of protein and flavor.
• Use it as a base for sauces, dressings, or marinades.
• Pair it with chocolate or other flavors for a delicious dessert.

Is 100% Natural Smooth Peanut Butter good for weight loss?

Despite being relatively calorie-dense, 100% natural smooth peanut butter can be a healthy addition to a weight loss diet. As mentioned, the protein and healthy fats in these spreads can help keep you feeling full and satisfied for longer, which can reduce overall calorie intake. Just be mindful of portion sizes, as it's easy to overconsume and negate any potential weight loss benefits.

Are there any side effects of eating 100% Natural Smooth Peanut Butter?

For most people, 100% natural smooth peanut butter is a safe and healthy food to consume. However, some individuals may be allergic to peanuts and experience adverse reactions like hives, swelling, or difficulty breathing. If you're unsure whether you're allergic, it's best to start with a small amount and monitor your symptoms carefully.

How much 100% Natural Smooth Peanut Butter is too much?

As with any food, moderation is key when it comes to eating 100% natural smooth peanut butter. While it can provide several health benefits, consuming too much can lead to unwanted weight gain and other negative effects. As a general rule, aim to consume no more than 2-3 tablespoons per day, or around 30-45 grams.

What is the difference between natural and regular peanut butter?

Regular peanut butter typically contains additional ingredients like hydrogenated oils, sugar, and preservatives to enhance the texture and taste. These ingredients can contribute to a higher calorie and fat content, as well as potential negative health effects. Natural peanut butter, on the other hand, is made with just peanuts and maybe salt, with no added sugars, oils or preservatives.

Varieties of 100% Natural Smooth Peanut Butter

There are a variety of brands that offer 100% natural smooth peanut butter. Some popular options include Trader Joe's, Justin's, and Smucker's. When selecting a brand, be sure to read the ingredient list to ensure it only contains peanuts and any additional ingredients you want or are comfortable with.