The U.S. Food and Drug Administration (FDA) reports that in just 1 tablespoon of peanut butter, you’ll get 3.6 grams of protein, over 0.7 grams of fiber, more than 90 milligrams of potassium, 54.2 milligrams of phosphorus, 27 milligrams of magnesium, 7.84 milligrams of calcium, and much more. Experts at The Joint Chiropractic explain that peanut butter gives you twice the bang for your buck when you’re in need of a lift because both the protein and carbohydrate content in peanut butter are promptly converted into energy by the body.
Containing numerous vitamins and minerals, peanuts are also rich in niacin, a B vitamin that supports the breakdown of food into energy, as outlined in a 2016 scientific review published in the Journal of Food Science and Technology. For these reasons, you can eat smaller amounts of peanuts than you might have to with other foods while still gaining greater amounts of energy.
