Peanut butter

 

It also contains plenty of other biologically active nutrients, which can have some health benefits. Peanut butter is quite rich in antioxidants, such as p-coumaric acid. It also contains some resveratrol, which is associated with a lower risk of heart disease and other chronic diseases in animals.
They're rich in protein and healthy fat, and they're calorie-dense. Two tablespoons, or 32 grams, of peanut butter gives you 7.2 grams of protein. Peanut butter also contains: fiber.
 it's OK to eat peanut butter every day (in moderation), says Largeman-Roth. That means sticking to the recommended serving size of two tablespoons, or close to that amount.
One tablespoon of peanut butter has 94 calories. A breakdown of these calories shows that 72% of the calories in peanut butter are fat, 12% are carbohydrates, and 16% are protein.