Peanuts and peanut butter do make an excellent healthy snack option.
They are much more filling than other lower fat options, such as rice cakes, meaning hunger is tamed for much longer, and therefore fewer calories are consumed in the long-run.
So, how many calories are in peanuts and peanut butter?
- One serving of peanuts is equivalent to a small handful = 181 calories
- A two tablespoon serving of peanut butter = 187 calories
You should take care with reduced fat peanut butter options, because they do tend to be much higher in sugar to compensate for the loss of taste from the lower fat content.
Here are a few suggestions to help you enjoy peanuts without the guilt factor:
Go for the natural version of peanut butter if you can find it. Check out your local health food store where you can often make your own peanut butter, or go for one of the ‘natural’ varieties without hydrogenated oils.
- Spread a thin serve of nut butter on your morning toast or bagel.
- Sprinkle a handful of peanuts over your salad at lunch.
- Snack on celery sticks with nut butter for an afternoon pick-me-up.
- Use peanut oil in stir-frys and salad dressings.
- Add half peanut flour in your baked recipes.
- Or simply enjoy a small handful of peanuts as a healthy snack.
Do you eat peanuts? How do you include them in your weekly diet?
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