People love peanut butter cookies because they taste like creamy peanut butter and are crunchy. Other than that? In addition to tasting great, these treats are also good for you in surprising ways.
Here are the nutrition facts for peanut butter cookies. We’ll also talk about their possible health benefits and give you some tips on how to eat them while staying healthy.
The Nutritional Breakdown of Peanut Butter Cookies
There are lots of good things for you in peanut butter cookies, like vitamins, minerals, and other things. Now let’s look into what a normal peanut butter cookie is made of.
Calories and Macronutrients:
- About 110 to 130 calories are in a peanut butter cookie that weighs about 1 ounce or 28 grams. This depends on the recipe and items used.
- The split of macronutrients usually shows that there are 5 to 7 grams of fat, 10 to 12 grams of carbs, and 3 to 5 grams of protein.
- The peanut butter in peanut butter cookies is a big source of fat. This is because peanut butter is high in healthy fats.
Vitamins and Minerals:
Vitamin E, magnesium, phosphorus, and zinc are some of the good things that are in peanut butter cookies.
You can get about 2% of your daily recommended amount of these important nutrients from just one cookie.
Fiber:
- Most peanut butter cookies have between 1 and 2 grams of fiber each. This is because peanut butter and whole grains or oats are high in fiber.
But remember that peanut butter cookies may or may not be healthy for you based on the recipe, the type of peanut butter, and any extras like chocolate chips or sugar. For the most up-to-date information, make sure to read the nutrition label or the recipe description.
Nutritional Information (Per 100g of Peanut Butter Cookies)
| Nutrient | Value |
|---|---|
| Energy | 492 kcal |
| Protein | 8.5 g |
| Total Fat | 25.6 g |
| Saturated Fat | 5.3 g |
| Trans Fat | 0.2 g |
| Monounsaturated Fat | 11.4 g |
| Polyunsaturated Fat | 6.1 g |
| Cholesterol | 18 mg |
| Total Carbohydrates | 59.6 g |
| Dietary Fiber | 2.4 g |
| Sugars | 25.8 g |
| Sodium | 233 mg |
| Vitamin A | 54 μg RAE |
| Vitamin C | 0 mg |
| Vitamin E | 2.3 mg |
| Vitamin K | 6.8 μg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1.9 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 36 μg |
| Vitamin B12 | 0 μg |
| Calcium | 20 mg |
| Iron | 0.9 mg |
| Magnesium | 57 mg |
| Phosphorus | 123 mg |
| Potassium | 178 mg |
| Zinc | 0.7 mg |
| Copper | 0.2 mg |
| Manganese | 0.5 mg |
| Selenium | 6.4 μg |
The Health Benefits of Peanut Butter Cookies
Peanut butter cookies might be good for your health in many ways, from keeping your heart healthy to helping you control your weight. Here are some of the most important ways that these cookies are good for your health.
1. Heart Health Support
- It is known that the monounsaturated and polyunsaturated fats in peanut butter can help lower bad cholesterol and raise good cholesterol.
- According to a press release of Harvard University1, switching from saturated fat to unsaturated fat, like in peanut butter, can actually lower the risk of getting heart disease.
2. Diabetes Management
- It’s not likely that peanut butter cookies will make your blood sugar go crazy because they have a low glycemic index. They might be a good choice for people with diabetes or who just want to keep their blood sugar in check.
- A 2018 study in the Journal of Nutrients found that eating peanuts and peanut butter may make you less likely to get type 2 diabetes.
3. Weight Management Support
- Because they have protein and fiber, peanut butter cookies can help you keep your weight in check by making you feel full.
- A study in the Journal of the Nutrient says that eating peanuts and peanut butter may help with weight and health.
4. Cognitive Function and Brain Health
- A lot of vitamin E can be found in peanut butter. Vitamin E is good for your brain and may help keep your memories sharp as you age.
- A study in the Acta Biomedica found that eating more nuts, even peanuts, may help you think better and lower your risk of getting Alzheimer’s.
5. Bone Health
- Phosphorus, which is found in peanut butter cookies, helps your bones stay strong and healthy.
- The National Institutes of Health say that enough phosphorus is important for bones that are strong and healthy.
It’s important to remember that peanut butter cookies may be good for you in small amounts as part of a healthy diet. If you want to enjoy peanut butter cookies, don’t eat them every day. They can be high in calories, fat, and sometimes added sugars.
Tips from experts on how to eat peanut butter cookies while staying healthy
Emily Johnson, a nutritionist, told us how to enjoy the health benefits of peanut butter cookies without giving up a healthy diet.
Johnson says that you can eat peanut butter cookies as part of a healthy diet, but you should watch how many you eat and how often. It’s best to limit the number of peanut butter cookies you eat as part of a larger meal plan. This is true for any treat.
Here are Emily’s best tips for making peanut butter cookies a healthy part of your life.
1. You Should Focus on Portion Control
Johnson says that eating a peanut butter cookie that’s about an ounce in size can be a nice treat every once in a while. Try to stop at one cookie at a time, though, because it’s important to watch how much you eat. Don’t eat more than two cookies.
2. You can also Balance with Nutrient-Dense Foods
Johnson says to eat your peanut butter cookie with fresh fruit, vegetables, or a low-fat protein to make sure you get a full diet and balance out the cookie’s high fat and calorie content.
3. Choose Healthier Recipes
Johnson says to look for peanut butter cookie recipes with less sugar and whole grains. He also says to use natural peanut butter instead of processed ones. Adding it can make the food healthier.
4. Adjust Recipes to Reduce Calories
Johnson says to make tiny peanut butter cookies or use a small cookie scoop to make servings that are just the right size. You can use butter or sugar instead of applesauce in the recipe if you want to lower the fat and calories. Chutney or mashed bananas are two other things you could use instead.
5. Savor and Enjoy
Johnson says you should enjoy each peanut butter cookie as it comes out of the oven. You might be happy with just a little because you are enjoying the taste and feel.
Peanut Butter Cookies and Weight Management
Most people think of peanut butter cookies as very high in calories, but if you don’t eat too many, you won’t feel bad about it. Remember to watch how much you eat and eat something healthy with your cookies.
In other words, according to Nutrition Research, eating peanuts and peanut butter can help you lose weight and get in better shape.
Peanuts and peanut butter have protein, fiber, and good fats that can help you feel full longer. This can make it easier to stick to a diet where you limit your calories.
Johnson says that if you are trying to lose weight, peanut butter cookies can be a tasty treat. You should only eat them in small amounts and make sure you eat lots of fruits, veggies, lean proteins, and whole grains every day.
Peanut Butter Cookies and Diabetes Management
Peanut butter cookies can be a healthy snack if you don’t eat too many of them and also eat other healthy foods.
Johnson says that because they have protein, fiber, and healthy fats, peanut butter cookies might help people with diabetes. Because peanut butter has a low glycemic index, it probably won’t make your blood sugar rise quickly.
Scientists have found that eating peanuts and peanut butter may make it less likely that you will get type 2 diabetes. This is because peanuts have healthy parts that can help your body use insulin better and keep your blood sugar in check.
Johnson says a peanut butter cookie with a healthy meal or snack can be a tasty treat that is also good for people with diabetes. To keep your blood sugar steady, watch how much you eat and eat it with other healthy foods.
Peanut Butter Cookies and Heart Health
It might be good for your heart to eat peanut butter cookies in moderation with healthy fats as part of a heart-healthy diet.
Johnson says that monounsaturated and polyunsaturated fats found in peanut butter can help lower bad cholesterol and raise good cholesterol. This may be good for heart health and lower the risk of heart disease.
Let me tell you that eating unsaturated fats, like peanut butter, instead of heavy fats can help lower your risk of heart disease. In general, eating peanuts and peanut butter can help keep your heart healthy.
Johnson says that peanut butter cookies are a tasty way to eat more healthy fats. If you want to keep your heart healthy, watch how much you eat and eat other healthy things too.
Freqquently Ask Questions
Are peanut butter cookies a good source of plant-based protein?
You can get a lot of plant-based protein from peanut butter cookies. Protein is very important for building muscle, making hormones, and keeping your enzymes in check.
Can peanut butter cookies be suitable for people with gluten intolerance?
Since they don’t use wheat flour, many peanut butter cookie recipes don’t have gluten. If you need to, check the ingredients again and pick a gluten-free product that has been confirmed.
Do peanut butter cookies contain any essential minerals?
Yes, nutrients like magnesium, phosphorus, and zinc can be found in large amounts in peanut butter cookies. Minerals like these are very important for keeping your bones strong, giving you energy, and making your defense system stronger.
Can peanut butter cookies be part of a vegan diet?
Sure! There are a lot of peanut butter cookie recipes that are good for vegans because they don’t use any eggs or dairy. Just make sure the items are safe by checking them twice.
Are peanut butter cookies suitable for people with nut allergies?
No, if you are allergic to peanuts, you should stay away from peanut butter cookies because they contain peanuts, which can really bother you if you are allergic.
Can peanut butter cookies contribute to weight gain?
If you eat too many peanut butter cookies, or any other high-calorie food, you will gain weight. But if you eat them in moderation as part of a healthy diet, they can be a tasty treat that helps you stay on track with your weight loss goals.
Do peanut butter cookies contain any antioxidants?
Antioxidants, such as vitamin E, are found in peanut butter cookies and can help protect your body from stress and inflammation. The peanut butter is where most of the antioxidants in the mix come from.
Can peanut butter cookies be a good source of dietary fiber?
Even though peanut butter cookies aren’t high in fiber, they can still give you a little boost. Depending on how they’re made, each cookie will usually have about 1 to 2 grams of fiber.
Are peanut butter cookies suitable for people with diabetes?
People with diabetes can eat peanut butter cookies as long as they don’t eat too many of them and stick to a healthy diet. Peanut butter has a low glycemic index, which means it is less likely to make your blood sugar rise quickly.
Can peanut butter cookies be a good source of heart-healthy fats?
Yes, peanut butter cookies do have monounsaturated and polyunsaturated fats in them. These fats are good for your heart. They can raise good cholesterol and lower bad cholesterol.
Replacing saturated fat with polyunsaturated fat may cut heart disease risk. (2014, January 13). News. https://www.hsph.harvard.edu/news/press-releases/saturated-fat-polyunsaturated-fat-cut-heart-disease-risk/ ↩︎
