Peanut Butter… That Has Protein, Right?

Forget The Common Misconceptions

“I eat protein. I have peanut butter on my toast every morning.” We’ve all been there or know someone who has been there. The media does an excellent job at making people believe that peanut butter is this magical tasty protein solution. I hate to burst your bubble, but they are LYING to you! Peanut butter is a fat source, not a protein source.

Let’s Do The Math

“But peanut butter has some protein, right?” In grams, yes, but you need to look at the calories and what percentage of calories come from protein versus fat. Let’s take a look at Skippy Creamy Peanut Butter. Here are the numbers:

Calories per Serving: 190

Protein: 7 grams

Fat: 16 grams

It doesn’t stop here. Protein has 4 calories per gram and fat has 9 calories per gram.

Calories from Protein: 7 x 4 = 28 calories

Calories from Fat: 16 x 9 = 144 calories

Given that there are 190 calories total in a serving of this peanut butter, this means that this peanut butter is almost 76% fat. These numbers are pretty consistent across all peanut butter brands and not just Skippy.

“Reduced Fat” Isn’t So Reduced

Reduced fat sounds like the solution then, right? Wrong. While the label may say “reduced fat”, if you look at the numbers of Skippy Reduced Fat Creamy Peanut Butter, it still has 12 grams of fat and 7 grams of protein. The total calories from fat are still really high at 108 calories, and 60% calories from fat. This really isn’t that reduced! It is STILL a fat source.

Almond Butter Isn’t a Protein Source Either

Don’t be fooled by almond butter. While it is tasty and you may prefer it to peanut butter, it still isn’t a protein source. Let’s take a look at Justin’s Classic Almond Butter. Here are the numbers:

Calories per Serving: 190

Protein: 7 grams

Fat: 18 grams

Yes, you read that correctly. There is actually even more fat in Justin’s Almond Butter than in normal peanut butter. No wonder it’s so tasty!

Organic Source of Fat

If you still have any doubts about peanut butter not being a source of protein, let’s look at Trader Joe’s Organic Peanut Butter. Here are the numbers:

Calories per Serving: 200

Protein: 8 grams

Fat: 15 grams

Not much lower now, is it? Organic peanut butter is the solution to your organic fat needs, but will not give you the protein that you need.

Your Favorite Fat Source

Now that you know that peanut butter is a fat source and not a protein source, let’s clear up the stigma of fat. There isn’t anything wrong with fat. You NEED fat in your diet and peanut butter is a great way to get it. Just be aware of what you are eating. You have to make sure to get protein from a true protein source. This could be a protein shake, egg whites, or lean meat.

Clearing The Air

Peanut butter is a source of fat, not protein. While it does have some grams of protein, when you look at the calories, it is clearly a fat source. Don’t let the media and the nutrition “know-it-alls” mislead you. Peanut butter is a great way to get the healthy FATS that you need in your day. Then you can pair it with a protein source like a dotFIT protein shake, and you’ll be good to go!


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