Peanut Butter vs. Raw Peanuts- Which is better for you?

When it comes to peanuts or peanut butter, both have always been a favourite among consumers! Although peanuts have always been our favourite snack, what do we know about its benefits?

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Go nuts:

Both peanuts as well as peanut butter are considered as protein foods. In general, as per studies it is recommended to have at least 30 gm of protein per meal for optimum protein intake throughout the day. And, being a good source of protein, peanut serves as a great snack that is packed with healthy fat as well as protein.

As far as calories are concerned, it is for sure the peanut butter spread that has greater number of calories as compared to the nuts since the spread would have more than just peanuts to add to the ingredient list.

Fiber and Carbohydrate:

The fiber along with the starch content adds to peanuts’ carbohydrate content. Peanut butter is usually smoother and contains less amount of fiber but maybe high in carbohydrate content due to added sugar. Whereas, peanuts have less amount of carbohydrates in total but have more fiber (because of the skin) and therefore have a plus point over the butter version. Fiber is a great addition to the diet, because unlike the other two components of carbs-sugar and starch- fiber doesn’t break down and add to the glucose but instead helps bring it down. It also helps trap the fat and remove the toxins from the body. A half serving of peanuts (14 gm) contains 1.2 gm of fiber and 1 tsp. (12 gm.) of peanut butter gives 0.9 gm. of fiber.

Fat and Calories:

Both peanut as well as peanut butter are great sources of fat- healthy MUFAs and PUFAs. Half the serving of peanuts gives near about 4 gm. of MUFAs and 2 gm. of PUFAs, while a tbsp. of peanut butter spread also gives the same amount of fat (coming from peanuts.) However, the thing with peanut butter spread is, many times it also contains added “vegetable oil”. This vegetable oil may source in from hydrogenated or trans fat which is added to improve the spread’s texture and make it smooth.

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Takeaway note:

Although, peanut butter (smooth) may not be the most ideal choice because of the fat content, you can choose 100% natural (chunky) peanut butter which is a better choice. Chunky peanut butter or a serving of peanuts per day- either can be your choice for the day but make it a point to not go overboard with either

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