Types

• Look at the peanut butter aisle next time you're in the store; you'll likely notice there are many types of peanut butter, from organic to those mixed with jelly or even chocolate. The nutritional value of peanut butter depends on which of these you select, but peanut butter typically packs about 190 calories and 16 grams of fat in a 2 tbsp. serving.
  
  

Considerations

• You may want to go with all-natural peanut butter if you are trying to limit your salt or sugar intake, or if you like your foods to be as unprocessed as possible. Krema Natural Peanut Butter, for instance, has only one ingredient: peanuts. Popular brands such as Jif contain sugar and salt.
  
  

Benefits

• Many nutrition experts recommend getting plenty of protein to help you manage or lose weight. "Of all the nuts, peanuts provide the most complete protein," say Gayle Povis Alleman, M.S., R.D., Denise Webb, Ph.D., R.D. and Susan Male Smith, M.A., R.D., who write articles on natural weight loss for cable channel TLC's website. Eating controlled amounts of monounsaturated fats, such as peanuts, helps fill you up and control cravings.
  
  

Effects

• Peanut butter has other nutrition benefits as well: peanuts, which are also antioxidants, are a good source of numerous vitamins and minerals, according to OrganicFacts.net. Peanut butter is also a way for vegans or vegetarians to get healthy protein in their diets. A 1999 Pennsylvania State University study found that a "peanut butter diet" could be a "heart-healthy alternative" to olive oil, as reported in Science Daily.
  
  

Potential

• Many athletes rely on the nutritional powers of peanut butter to get them through a tough workout or race, or to recover afterward. Peanut butter works great in smoothies (mix with yogurt, fruit and ice), spread on sliced apples or bananas or on whole wheat toast.