How much zinc is in peanuts & peanut butter?

Peanuts and peanut butter are excellent dietary sources of zinc. A serving provides about 8% of the recommended daily intake!

Health benefits of zinc

Zinc is necessary for almost every aspect of our health. It acts as a cofactor in more than 100 enzymes.

It’s a key compound for the natural synthesis of testosterone, increased endurance and muscle growth.

Zinc deficiency has a huge effect on the immune system. Also, it can cause hair loss, depression, infertility, decreased libido, or even cancer.

Are peanuts good sources of zinc?

Peanuts are good sources of zinc. They contain about 4.4 mg of zinc per 100g.[1]

Peanut butter is also an excellent source of zinc. It contains about 3.06 mg of zinc per 100g. A tbsp of peanut butter provides about 0.85 mg of zinc, or almost 8% of the Daily Value (DV).

As many people love peanut butter, it can help us meet our daily zinc requirements.

Certainly, peanuts as well peanut butter have a great nutritional value. They’re packed with protein, fiber, minerals, and healthy fats. However, peanuts and peanut butter are both particularly high in calories. If you want to lose weight, you shouldn’t consume more than 1 handful of peanuts or 1 tbsp of peanut butter a day.

We can get adequate amounts of zinc following a healthy, well-balanced diet. Seeds, nuts, whole-grains, and legumes are the best vegan sources of zinc.

However, zinc deficiency is pretty common. Many people could benefit from taking zinc supplements. You shouldn’t exceed the maximum daily dose of zinc, though.

Always consult your physician before taking supplements or changing your diet.

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