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Peanut Nutrition. 1  Peanuts and peanut butter are full of nutrition and contain protein, mostly good fats, fiber and more than 30 essential vitamins and nutrients, and fit into a balanced diet. 2  For more resources, jump to the bottom of the page.
Peanut butter is a quick snack that provides a high dose of muscle building protein! 2 tablespoons of peanut butter contains about 7 grams of protein, 16 grams of fat, 7 grams of carbs and 190 calories, depending on the brand you choose as well as if itâs a reduced fat version.ottage Cheese. With a great macronutrient profile (111 calories, 5 grams of fat, 4 grams of carbs, 16 grams of protein), cottage cheese is extremely versatile and you can eat it plain or take it to the next level by adding in some fresh fruit or vegetables.