Peanut butter is a beloved, convenient, inexpensive, and nutritious household staple. However, it was not always the staple we know today. Peanut butter didn’t became a household staple in the United States until World War I when meat was rationed.
Peanut butter is thought to have orginated in the 14th century with the Incan peoples of Peru who may have been the first to mash up peanuts into paste and use it for food. Peanut butter made its debue in America in the late in the 1890s. It began as a health food of the upper class when John Harvey Kellogg, a doctor and nutritionist, invented a way to crush nuts between rollers to make peanut butter as a substitute for butter and cream in his sanitarium. It satisfied the need for a protein-rich food that did not have to be chewed.
A number of people were involved in the evolution of peanut butter as we know and love it today. It was Joseph Rosefield who in 1922 devised a system to keep peanut oil from separating from the peanut solids through homogenization. He sold his patent to a company that began making peanut butter with the Peter Pan label. Seeing the success of Peter Pan, Rosefield went into business himself selling peanut butter with the Skippy label. The Food and Drug Administration acknowledged peanut butter as a food in 1940.
Due to the popularity of this household staple, peanut butter celebrates two different days: November 4, Peanut Butter Lovers Day, and January 24, National Peanut Butter Day. The November date recognizes the date a patent was granted to Dr. Kellogg in 1895. National Peanut Butter Day is simply a day to allow peanut butter lovers to celebrate the creation of this wonderful food!
Americans love peanut butter and consume approximately 65 million pounds of peanut butter each month. As a protein source, 1 tablespoon of peanut butter counts as an ounce-equivalent in the Protein Foods Group. In addition to protein, peanuts and peanut butter are a source of healthy fat and fiber with a variety of vitamins and minerals. One serving (2 tablespoons) of unsalted smooth peanut butter contains the following:
- Calories: 191
- Protein: 7 g
- Total Fat: 16 g
- Saturated Fat: 3 g
- Total Carbohydrates: 7 g
- Dietary Fiber: 1.6 g
- Total Sugar: 3 g
- Cholesterol: 0 mg
- Sodium: 5 mg
- Magnesium: 54 mg (13% Daily Value)
- Folate: 28 mcg (7% DV)
- Vitamin E: 3 mg (20% DV)
The downside to peanut butter might be the 190 calories, 16 grams (g) of fat, 7 g of carbohydrates for two tablespoons for those concerned about their waistline. If that is a concern, peanut butter powder may be a good alternative. An article published by Michigan State University discusses the pros and cons of powder. Further, studies show that peanut butter can actually help with weight loss. Further, some commercially prepared peanut butters are loaded with sugar, saturated fat, and sodium content.
Peanut butter is now approved by the National Institute of Health for infants and young children. Recent evidence suggests that introduction of peanut butter or peanut containing foods as early as 4 months may help prevent the development of peanut allergy.
Peanut butter is a very versatile ingredient; as such, there is no shortage of delicious ways to pack peanut butter into you day. Here are a few quick ideas for starters:
- Add PB to smoothies
- Make a PB and J (honey or fresh fruit) sandwich for lunch, workout, or after school snack
- Stir PB into yogurt
- Add PB to sauces or salad dressing
- Add PB to oatmeal for breakfast
- Spread PB on toast, pancakes, and waffles
- Bake a batch of peanut butter cookies for dessert
One can find more creative ways to enjoy peanut butter at PB My Way sponsored by the Southern Peanut Growers and at UNL Food.
Updated January 2025, mg.
Patricia, thanks for you comment. Yes, the whips are great and also contain less calories due to air incorporated into the product. A 2 tablespoon serving of the Jiff whip has 140 calories mostly from healthy fats and proteins. Regular pb has 180 calories. mg
This is very informative and useful post. Thanks for sharing!
Thank you for the positive feedback.