While peanut butter does not contain all nine essential amino acids to make it a complete protein, it does supply essential nutrients such as dietary fiber, vitamins and minerals. Peanut butter also contains healthy fats, such as monounsaturated and polyunsaturated fats, which your body needs to stay healthy.
what is this? Whack-A-Mole??
I knock down one guy talking about incomplete proteins and then another guy pops up.
ALL PLANT FOODS ARE COMPLETE PROTEINS.
I put that in caps because yes I am shouting. And standing on a box. Maybe I need a megaphone.
PEANUTS ARE A COMPLETE PROTEIN.
So is peanut butter.
I went to CronOmeter for the analysis.
If I ate 20 Tbs of peanut butter I would get 75 g of protein. Which is my target.
At which point I would also have 100% or greater of all nine essential amino acids.
Six of the amino acids I would have over 2x the RDA. Lysine was the lowest at 121%
So of course peanut butter is a complete protein.
Would it be a good idea to just eat peanut butter? No, of course not.
Surprisingly a peanut butter diet is not as bad as I thought it would be. Twenty tbs would meet my calorie requirements of 1800 calories a day. 26 g of fiber. But very low on most of my vitamins. I was also surprised by how rich in minerals peanuts are.
and for the hundredth time, a good diet includes a large variety of foods.