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Smucker's produces single-serving packs of peanut butter that contain 3/4 oz 34. or 21 g of the food. The typical serving size for peanut butter is 2 tbsp 4. or 32 g, so using the single-serving packs will provide you a slightly smaller amount of peanut butter than a typical serving 4. Although peanut butter is a good source of healthy fatty acids, you should consume it in moderation.
Peanut butter is relatively high in calories due to its high fat content. One pack of Smucker's single serving peanut butter has around 132 calories, 11 g of fat, 4.5 g of protein and 4 g of carbohydrates 34. According to the The U.S. Department of Agriculture Dietary Guidelines for Americans 2010, you should get 20 to 35 percent from your daily calories as fats, 10 to 30 percent as proteins and 45 to 65 percent as carbohydrates 1. For a 2,000-calorie diet, these equal 400 to 700 calories of fats, 200 to 600 calories of protein and 900 to 1,300 calories of carbs. Since 1 g of carbohydrates and proteins have 4 calories and 1 g of fats have 9 calories; one pack of Smucker's peanut butter provides 100 calories from fats, 18 calories from protein and 16 calories from carbs 34.
Although peanut butter is high in fats, it mostly contains healthy unsaturated fatty acids; it contains only small amounts of unhealthy saturated fatty acids and has no trans fats or cholesterol. The mono- and polyunsaturated fats are essential for a healthy diet since they promote heart-health by reducing your blood cholesterol and reducing your risk of cardiovascular disease. Saturated and trans fats do the opposite by increasing your blood cholesterol levels. One single serving pack of Smucker's peanut butter contains 1.6 g of saturated fats, 3 g of polyunsaturated fats and 5.3 g of monounsaturated fats 34.
Smucker's peanut butter is not a considerable source of sodium, but it does contain small amount 34. One pack has around 100 mg of sodium. The U.S. Department of Agriculture recommends you consume less than 2,300 mg of sodium per day 1. You should further decrease your intake to 1,500 mg per day if you have high blood pressure, diabetes or chronic kidney disease, or you are over 51 years of age.
Fiber is an indigestible carbohydrate essential for promoting a healthy bowel function. Fiber can also help you lose and maintain weight by helping you reduce your calorie intake. As fiber travels through your digestive system, it absorbs water making you feel full with fewer amount of food. One pack of Smucker's peanut butter contains around 1.5 g of fiber 34. The daily recommended intake for fiber is 25 g for women and 38 g for men, according to the U.S. Department of Agriculture 1.
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