Peanut butter is rich in healthy, unsaturated fats which leave you feeling fuller for longer. It also contains magnesium, which fortifies your muscles and bones, as well as potassium, which has been found to lower blood pressure. However, while it does help to control hunger, it is high in calories, so you shouldn't overindulge.

Peanut butter contains nutrients that may boost a person's heart health and improve blood sugar levels. Depending on how people use peanut butter in their diet, it can help them lose weight, or put on pounds during weight training or bodybuilding.

Most notably, each 2 tablespoon serving of peanut butter provides the following nutrients, minerals, and vitamins:

• Protein. Peanut butter contains 7.02 grams (g) of protein per 2-tbsp serving. This counts toward the recommended dietary allowances for women of 46 g and 56 g for men, which varies by age and activity level.


• Magnesium. With 57 milligrams (mg) of magnesium, each serving helps towards the RDA of 400–420 mg in men and 310–320 in women. Magnesium is essential for health, playing a role in over 300 chemical processes in the body.


• Phosphorous. Each serving contains 107 mg of phosphorus, which is about 15.3 percent of the RDA of 700 mg for adults. Phosphorus helps the body to build healthy cells and bones and helps cells to produce energy.


• Vitamin B-6. With 0.17 g of vitamin B-6 per serving, peanut butter provides almost 14 percent of an adult's RDA of 1.3mg. Vitamin B-6 plays a role in over 100 enzyme reactions in the body and may be necessary for heart and immune system health.

Peanut butter is high in calories, saturated fats, and sodium.

Use it for your breakfast, snack, fruit, bread, or smoothies. It can also be used as an ingredient for your biscuits, sweets, and salads.

Ideal for vegetarians.