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Peanut Butter in Your Diet!

Por Ana C. López, Nutrition Counselor, MyDiet™ Team -

Peanut butter is one of America's favorite foods because of its delicious flavor. However, it's not only about flavor; peanut butter also provides many essential nutrients to your diet. 

Among such nutrients are: 

  • Proteins: Important for the formation body tissues,as well as for the immune system (defenses).
  • Fats: Mainly unsaturated,which are healthier for your heart.  In addition, due to its vegetable origin, peanut butter is naturally freeof cholesterol.
  • Vitamins: Vitamin E, niacin, folic acid, and other B-complex vitamins.
  • Minerals: Magnesium, phosphorus, potassium, iron, and zinc.

In addition, peanut butter is a good source of energy:  two tablespoons provide around 190 calories.  This means that moderation is key. While you can enjoy a tasty peanut butter sandwich or use peanut butter as part of your recipes, it is important to eat it in small portions.This food is delicious and nutritious, but also "caloric." 

If you are a peanut butter lover, here is a tasty recipe to start your day with: 



1 1/3 cup pancake mix

4 packages of  artificial sweetener

1 egg

8 tablespoons low fat peanut butter

1/4 cup  water

6 oz evaporated skim milk

Non-stick vegetable oil spray

4 teaspoons honey 


In a bowl, combine the pancake mix with the artificial sweetener. In another bowl, beat the egg and the peanut butter, and then add water and the evaporated milk. Add this mixture to the pancake mix.

Place 1/4 of the mix (per pancake) in a skillet (lightly greased with nonstick vegetable oil spray). Cook at medium heat and turn each pancake over until both sides are golden. 

Serve with one teaspoon of honey.

Serves 4. 

Calories: 396, Protein: 20 g, Carbohydrates: 44 g, Fats: 16.7 g, Saturated Fat: 3.6 g, Cholesterol: 46 mg, Fiber 12 g, Sodium: 752 mg 


United States Department of Agriculture. Center for Nutrition Policy and Promotion. My Pyramid Tracker. Revised in September, 2008 at


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