Peanut Butter

More than just the star ingredient in peanut butter and jelly sandwiches, peanut butter can be used to make soups, sauces, and dips, too.

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Peanut butter made its public debut at the St. Louis World’s Fair in 1904. The original patent was given to Dr. John Harvey Kellogg who initially developed peanut butter as a meat alternative for his patients. However, George Washington Carver is considered by many to be the father of the peanut industry. He began his peanut research in 1903 and suggested to farmers that they rotate their cotton plants and cultivate peanuts. While peanut butter can be used to make the ever-popular peanut butter and jelly sandwich, it can also be diluted and used to make sauces, gravies, and dips.

Varieties

“Crunchy or smooth” is only one way to delineate the varieties of peanut butter. There is also the choice between “all natural” peanut butter made only from 100% peanuts and commercial brands that contain hydrogenated oils, sweeteners, and other additives.

Buying and storing tips

Peanut butter made without additives should be kept refrigerated to prevent rancidity. If kept in a tightly sealed jar in the refrigerator, peanut butter will keep for up to three months.

Availability

All natural peanut butter is sold year-round in well-stocked supermarkets and natural food stores.

Preparation, uses, and tips

In addition to using peanut butter as a sandwich spread, its rich flavor makes it an ideal alternative to cream when thinned with liquid. It can be used to make soups, sauces, and dips. Because natural peanut butter is unprocessed, the oil and solids sometimes separate in the jar but can easily be stirred before use.

Nutritional Highlights

Peanut butter, 2 Tbsp (32g)
Calories: 188
Protein: 7.7g
Carbohydrate: 6.9g
Total fat: 16g
Fiber: 2.1g
*Excellent source of: Niacin (4.4mg)
*Good source of: Magnesium (51mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

While nut butters can be enjoyed as part of a healthful diet, research on the health benefits of peanuts does not necessarily apply to peanut butter.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.