No meat, no eggs, no fish, no poultry and no dairy items is the thing that a veggie lover dietary is. In short, a vegan diet is that it includes no animal products of any kind.
Peanut butter is food paste or spread made from ground dry roasted peanuts. The additional ingredient it usually contains is salt. As peanuts are a plant food and salt is a mineral, so there’s nothing there to offend even the strictest of vegans.
Some peanut butter might also contain oil or added sugar. You may find a peanut butter that contains honey is once in a blue moon. Nearly all peanut butter is 100 percent vegan. So, peanut butter is a pretty good option for vegans.
Types of peanut butter
According to the FDA, a product must contain at least 90 percent peanuts in order to be labeled as peanut butter. The extra 10 percent may incorporate salt, sweeteners and hydrogenated vegetable oils.
Both regular and ordinary nutty spread fit into this class. If any product that includes any additional ingredients such as palm oil will be labeled as a peanut butter spread.
There are also some salt-free varieties of peanut butter out there in the market.
The two primary sorts of nutty spread are crunchy and smooth. Some coarsely-ground peanut fragments are there in crunchy peanut butter. The peanuts in smooth peanut butter will create a creamy, smooth texture.
Natural and conventional peanut butter is there for you as other two categories.
- Common peanut butter more often than not contains only two fixings, peanuts, and salt.
- Ordinary peanut butter incorporates sugar and hydrogenated vegetable oil.
- Regular peanut butter has a tendency to be somewhat grainier than its traditional partner.
- Characteristic peanut butter turns out to be significantly more hard to work with if you keep it in the refrigerator.
- Conventional peanut butter remains as-is regardless of temperature or where you store it.
Let’s talk about Nutrition
Peanut butter is a rich source (20% or more of the Daily Value, DV) of dietary fiber, vitamin E, pantothenic acid, niacin, and vitamin B6. Also high in content are the dietary minerals manganese, magnesium, phosphorus, zinc, and copper.
Calories in peanut butter nutrition profile
Serving size: 2 tablespoons (32gm)
|Per Serving||% Daily Value|
|Calories from fat 144|
|Total fat 16g||25%|
|Saturated fat 2.5g||13%|
|Polyunsaturated fat 3.6g|
|Monounsaturated fat 6.6g|
|Dietary Fiber 2g||8%|
|Vitamin A- 0% Vitamin C- 0%|
|Calcium – 2% Iron – 22%|
Does Peanut butter contain Dairy?
As it has mentioned earlier, a vegan diet does not include any kind of animal products. So, it is definitely not worthy to say for vegans a peanut butter have to be dairy free.
Peanut butter usually doesn’t contain any dairy, so it is often a safe choice for vegans.
But as we know, not all products are created equal; some may contain dairy products, providing some lactose. Read the ingredient labels very carefully. If there is any whey, milk solids or milk powder, you know to steer clear.
What should you look for while buying?
Nutty spread is high in fat and calories. Its moderately little part estimate makes it simple to indulge, which can add to weight gain. So, while buying peanut butter at your grocery store look for certain things.
What to notice
- Peanuts as the main ingredient
- The fewer number of ingredient, the better
- Labeled as ‘natural’
What to avoid
- Sugar or sweeteners
- Hydrogenated oil
- Palm oil
- Labeled as reduced-fat
- Peanut butter and jelly mixed together
Some suggested brand names for vegans
Skippy Natural Creamy Peanut Butter
Skippy Natural Creamy peanut butter is made in Arkansas, USA. It comes in a 40-ounce jar, which contains about 35 servings. Each serving contains 190 calories, 16g fat, 6g carbohydrates, and 7g protein. It can be purchased in creamy or chunky.
- A salty, sweet, creamy taste
- No-stir feature
- A super affordable alternative to many gourmet natural nut butter
Naturally more Organic Valencia Peanut Butter
Each 16-ounce jar of ‘Naturally more Organic Valencia peanut butter’ is BPA-free and contains about 14 servings. Each one of those servings has 180 calories, 15g fat, 8g carbs, and 8g of protein.
- Texture is unique
- Probiotics feature that supports immune and digestive health and can help with protein utilization
- Includes heart-healthy flax for a dose of omegas.
Crazy Richard Natural Chunky Peanut Butter
Two tablespoons of this crunchy peanut butter contain 190 calories, 16g fat, 7g carbohydrates, and 8g protein. The 16-ounce BPA-free jar contains 14 servings.
- No added salts or sugar, hydrogenated or palm oil
- No trans fats
- Use non-GMO peanuts
A few questions that should be answered
For some strict vegans there is always some confusion about products they will eat. Peanut butter is definitely not out of that list as well.
Can vegans eat peanut butter with added sugar?
Only active vegans will understand why a plant food like sugar might be controversial. Sugar itself is gotten from plant sources, for example, sugar stick and sugar beets, yet refined sugar gets its shimmering white shading from watchful filtration, and what it’s separated through is regularly charcoal produced using creature bones.
As the char leaves no actual animal content in the sugar, there shouldn’t be any problem for vegans with that.
But if this is not good with the strict vegans then good news is most of the peanut butters are with no added sugar.
Can vegans eat peanut butter containing honey?
As honey is a product made or come from bee, vegans will find it difficult to eat peanut butters that contain honey. But, one can rarely find any peanut butter with honey.
Peanuts are among the most common allergy culprits among both adults and children. If you experience a reaction after eating peanut butter it’s allergy to blame. The symptoms of peanut allergy may include hives, oral swelling or itching, diarrhea, upset stomach and trouble breathing. Allergies can be life-threatening in severe cases, requiring prompt medical intervention.
One essential thing about nutty spread is, nutty spread itself may a veggie lover yet one needs to consolidate it with other vegetarian inviting fixings to influence a vegetarian to bite or lunch. Bread and wafers regularly contain dairy fixings or eggs, so you’ll need to peruse their names or pick marks that are particularly veggie lover neighborly.