Calories in Kiwi Fruits & Nutrition Facts

Kiwi fruit is low in calories but rich in nutrients. As stated in the USDA national nutrient database, calories in every 100 g of kiwi fruit weight contains 61 calories. Meanwhile calories in gold kiwi with the same weight, contains 60 calories. A publication that was published in the Journal of the American College of Nutrition shows that, from 27 types of commonly consumed fruits, kiwi has highest nutrient density (nutrient density). The research was conducted by Dr. Paul Lachance, director of The Nutraceuticals Institute, a professor at Rutgers University, USA.

Kiwi is a source of amino acids arginine and glutamate. Arginine is an amino acid that is a vasodilator (blood pressure lowering) and helps increase blood flow. As a vasodilator, arginine is also used to treat symptoms of impotence. The same amino acids also prevent plaque on artery walls, particularly in patients with angioplasty (plastic surgery of blood vessels).

Some research shows that the kiwi fruit contains 17 times more vitamin C than an apple, two times more than oranges, as well as more than lemon. The content of vitamin E in kiwi twice more than the avocado. In addition, kiwi fruit also contains vitamins B1, B2, B6, folic acid, niacin, vitamin A, and pantothenic acid in significant numbers.

Vitamin C and vitamin E as a natural antioxidant that plays an important role in counteracting free radical attack, causing aging cells and triggers the onset of various diseases. Free radicals are atoms or molecules that has one or more unpaired electrons that are free to bind to various cells and tissues, as well as lead to cancer, heart disease, and premature aging.

Vitamin C helps maintain the condition of the body against flu and colds (boosts the immune system), reducing stress levels and help the healing process. This vitamin also plays a central role in maintaining the health of skin cells that still looks clean, radiant and healthy. As with vitamin C, vitamin E also plays a role maintaining healthy body cells, slow the effects of aging and maintain skin cells in order to stay young, improve fertility, and reduce the risk of coronary heart disease. ( Another benefits read at benefits of kiwi fruit)

In addition to vitamin C and E, another antioxidant present in kiwi is certain phytochemical compounds, such as carotenoids, lutein, Xanthophyll, flavonoids, and others. Kiwi antioxidant capacity against free radical compounds placed third highest after the orange and red wine.

The main minerals contained in the kiwi is potassium, magnesium, calcium, copper, zinc, manganese, and phosphorus. The content of potassium in the kiwi was 5.4 mg / calories, higher than bananas (4.2 mg / calories), and slightly lower than the papaya (6.6 mg / calories) and apricot (6.2 mg / calories). To get more specific kiwi nutritional value, below you can read at the table based on USDA National Nutrient data base.

Detailed green kiwi fruit nutritional value

Nutritional value per 100 g
Energy	255 kJ
Carbohydrates	14.66 g
Sugars	8.99 g
Dietary fiber	3 g
Fat	0.52 g
Protein	1.14 g
lutein and zeaxanthin	122 μg
Thiamine	0.027 mg
Riboflavin	0.025 mg
Niacin	0.341 mg
Pantothenic acid	0.183 mg
Vitamin B6	0.063 mg
Folate	25 μg
Choline	7.8 mg
Vitamin C	92.7 mg
Vitamin E	1.46 mg
Vitamin K	40.3 μg
Calcium	34 mg
Iron	0.31 mg
Magnesium	17 mg
Manganese	0.098 mg
Phosphorus	34 mg
Potassium	312 mg
Sodium	3 mg
Zinc	0.14 mg

Calories In Grapes & 9 Important Nutrition Facts You Should Know

Who doesn't know grapes, they are delicious fruit to eat. But there is a rumor for diabetics people, grapes is not allowed. Is that true? Each experts have their own opinion, but we also should learn a little to get the right information of it. Based on data, red or green grapes (European type) contained 69 calories in every 100 gr. Meanwhile, calories in every same size of Concord grapes, contained 67 calories. So, are grapes safe for diabetics people? Well, there is someone that already had the same question at netdoctor.co.uk, and they answered it is okay to eat grapes in small amount not more than three handfuls a day. 

Meanwhile, if we referred to diabetes.org site, they also said grapes are okay for diabetics. The reason is, fruits has a lot of vitamins, minerals, and fiber. Fruit can also be a great substitute for high-fat desserts when you need to satisfy your sweet tooth. It can be eaten as a snack, a side dish, or may be a part of your main course. They also said that fruits are contained from natural sugar. The conclusion from our opinion, fruits are okay, but eat in the small portion. In addition, there are 9 important nutrition that you should know.

1. Grapes has a lot of antioxidants such as anthocyanins, flavonols, geraniol, linalol, nerol and tannins. Antioxidants are the type that most recommended by scientists because it is a substance that is good for the body's defense against many types of diseases.
2. Red grapes has a compound called resveratrol, touted as a substance that can reduce the body's cholesterol and protect the heart. This substance is used for reducing deposits in the blood vessels so that the risk of heart disease can be avoided.
3. In every 1 gram of fresh grape skins contain 50 to 100 micrograms of resveratrol, depending on the type of grapes. This substance is also capable of eroding free radicals and helps the growth and repair of body tissues.
4. Grapes in one meal dose contains about 92 international units (IU) of vitamin A that beneficial for eye health, 0.19 milligrams of vitamin E which is good for health skin and ward off free radicals, and 14.6 micrograms of vitamin K that helps maintain and normalize the viscosity / blood stagnation.
5. Types of grapes and other berries that are dried, such as raisins, sultanas (dried grapes of this type is known in Arabia and Europe), and currants (similar as berries) also contains nutrients that many. For example, raisins have a lot of content of boron (natural borax), a type of mineral that serves to maintain bone strength.
6. Grape juice cleanse dirt clods and launched urinating, increased fluid flow from the bile, and shed the remnants of disposal in the digestive tract. Grape juice also can clean the intestines and serves as a mild laxative.
7. In a study also found that consumption of grape juice that does not peel can help eliminate infection of the mouth and throat.
8. Flavonols in grape seeds help cure night blindness, retinal damage, and improving the quality of vision.
9. Combined substances in wine may help heart health, reduce angina (heart seizure), and can normalize heart pressure.

If you wanna get more grapes nutrition info, you can check nutritional value of grapes based on USDA National Nutrient data base below.

Nutritional value per 100 g
Energy	288 kJ
Carbohydrates	18.1 g
Sugars	15.48 g
Dietary fiber	0.9 g
Fat	0.16 g
Protein	0.72 g
Thiamine	0.069 mg
Riboflavin	0.07 mg
Niacin	0.188 mg
Pantothenic acid	0.05 mg
Vitamin B6	0.086 mg
Folate	2 μg
Choline	5.6 mg
Vitamin C	3.2 mg
Vitamin E	0.19 mg
Vitamin K	14.6 μg
Calcium	10 mg
Iron	0.36 mg
Magnesium	7 mg
Manganese	0.071 mg
Phosphorus	20 mg
Potassium	191 mg
Sodium	2 mg
Zinc	0.07 mg
Fluoride	7.8 µg

Is It True Calories In Banana Make You Fat? Read The Facts!

Bananas indeed quite high in calories, but there are so many nutrients content in banana that more important than calories content in it. An  exercise physiologist and nutritionist, Martica Heaner said, if you consume about 10 bananas, there are about 1,000 calories, you could be fat. However, most likely you will not be able to eat 10 bananas at once. 1-2 bananas is enough to make you feel full.

Bananas do have fat, but only a little, and is a good kind of fat. Not only that, bananas also have a bit of protein, as well as other ingredients, such as vitamin C, vitamin K, vitamin A, beta carotene, lutein, and zeaxanthin, and lots of vitamin B. Bananas are a snack that contains carbohydrates, potassium, and magnesium, which can be lost during a hard workout session. So, if eaten after exercise, can restore the lost energy and electrolytes. Plus, each piece of banana, there are 3 grams of fiber. This will give a sense of satiety.

Bananas beneficial to the body because it can help overcome heartburn, providing instant energy, a cure for constipation, drunk, and helps control blood pressure and stress. Well, if banana contains so many nutrients for the body, then why bananas can make you fat?

As said by Martica Heaner above, consuming too many bananas every day, it can make you gain weight. Therefore, if you are likes consuming this fruit, you are obliged to restrict it. It is recommended you should eat two bananas a day to keep your body fit and healthy. Do not eat more than three pieces of banana if you want to get instant energy, because glycogen that produced after eating bananas will be stored in the liver, so it turned into body fat. Banana fruit is included free of fat, but it contains sugar levels high enough so that it can make you gain weight.

Bananas can make you fat if you are not exercising. The accumulation of fat, because the calorie content of bananas are pretty high. Now, therefore, if you eat a banana is better directly followed by a 15 minute walk to burn off the fat from the banana. To avoid gaining weight from too much eating bananas, you'll want to reduce the sugar intake from other fruits on a regular basis. If you still want to eat a banana, you should consume two bananas in the morning with milk to burn calories. So, ready to eat banana and get the benefits?

Calories In An Egg At Breakfast Enough To Give You Energy

An egg not only generate power, but also loaded with protein. Do you know how many calories in an egg? In this post we will try to give you eggs calories in each types of cooking method. Eat eggs at breakfast to curb your appetite. Egg contains about 330 calories and can be "live" at all day. Tip: Fried eggs in a nonstick frying pan to get a healthy egg. Dab a small amount of oil in a skillet for a crispy egg without a lot of fat.

According to myrecipes site, egg combination is a healthy breakfast that you can choose. Egg also included in 1500 calories diet method, where at breakfast you eat two pieces of wheat bread, two boiled eggs without the yolk, or one slice of low-fat cheese, and a glass of nonfat milk. This diet is successful because it will not make you hungry and tormented. With 1500 calories diet, this amount is enough to make you stay energized, keep your immune system, as well as keeping the calorie-burning muscle. You also will not feel tired, sick, or hungry.

Eggs calories in each cooking types

• Calories in an egg white 1 egg white serving contained 12 kCal
• Calories in a boiled egg medium sized (57g) contain 84 kCal
• Calories in a fried egg (60gr) contain 107 kCal
• Calories in a poached egg (50gr) contain 74 kCal
• Calories in egg scrambled with milk (120gr - 2 eggs) contain 296 kCal
• Calories in a hard boiled egg (large size about 1.8 oz), contain 78 calories
• Calories in fried egg without added fat (large size about 1.8 oz), contain 78 calories

Quote from livestrong site:

The calories you’ll get from an omelet increase as the eggs pick up some of the fat you use in the pan, so use as little fat as possible. For example, a plain, two-egg omelet has about 43 more calories than two raw eggs. As a general guideline, plan on getting 188 calories from two large, whole eggs cooked into an omelet. They also contain 12.9 grams of complete protein, which is 28 percent of women’s recommended daily allowance, and 23 percent of men’s. You can also count on getting at least 10 percent of your recommended daily allowance of iron, folate and vitamins A, D and B-12.

Below are benefits of included eggs at breakfast:

• Eggs can increase your energy in the morning, and help you to live all-day activity. Egg yolks have fat that can be both a source of energy. For best results, try the poached eggs for breakfast.
• Eggs are a source of protein that gives strength to your body. Egg white has a protein called albumin, if taken in the morning can help your body absorb more protein than any other food that you consume. If you exercise, egg whites also help muscle growth.
• Breakfast is two eggs can make you feel full until lunch time. This sense of satiety potent making you stay away from unhealthy snacks. 
• Eggs have nutrients that can boost brain power. Eggs contain choline, a nutrient that may stimulate the brain, thus improving memory and cognitive power. Therefore, eggs are also very good for consumption by children as a nutritious breakfast menu.

Avocado Calories, Nutrition & Various Magnificent Benefits Of Avocado For Health Also Beauty

Although the number of calories in an avocado is high, but there is a surprising fact about the benefits of nutrition in it for health. There are some reasearch that proven avocado has benefits to prevent cancer also many people that proved avocado also can used as acne tratment. Calorie content in avocados are indeed high, because it comes from fat. But actually, the fat contained in avocados are classified as oleic monounsaturated fats. Oleic fatty acid, which is also known as Omega 9 fatty acids may reduce the risk of coronary heart disease. Rich fat content makes vitamin A contained in avocados are not easily damaged. The content of vitamin A and C make a good avocado as an antioxidant, an antidote to bad effects of free radicals.

There is also a research from  University of Western Australia and Monash University that revealed avocado benefits for men's fertility. The research result shows, sperm that has antioxidants layer are easier to reach the ovum. Some of health benefits of avocado oil has also been proven to be real through scientific research. Avocado oil is known to increase the body's ability to absorb carotenoids contained in food. Carotenoids are fat-soluble compounds, and highly dependent on the presence of fat. And unfortunately, a lot of foods high in carotenoids, but very low in fat.

Avocado oil is high in unsaturated fatty acids are very good to deal with this. A study showed that adding avocado oil in foods can enhance the body's ability to absorb alpha-carotene, beta-carotene, and lutein up to 15 times more than that without the avocado oil. To know more health benefits, you should know avocado nutritional value below based on USDA National Nutrient data base.

Avocado nutrition facts

Nutritional value per 100 g
Energy	670 kJ
Carbohydrates	8.53 g
Sugars	0.66 g
Dietary fiber	6.7 g
Fat	14.66 g
saturated	2.13 g
monounsaturated	9.80 g
polyunsaturated	1.82 g
Protein	2 g
Water	73.23 g
Vitamin A equiv.	7 μg
beta-carotene	62 μg
lutein and zeaxanthin	271 μg
Thiamine	0.067 mg
Riboflavin	0.13 mg
Niacin	1.738 mg
Pantothenic acid	1.389 mg
Vitamin B6	0.257 mg
Folate	81 μg
Vitamin C	10 mg
Vitamin E	2.07 mg
Vitamin K	21 μg
Calcium	12 mg
Iron	0.55 mg
Magnesium	29 mg
Manganese	0.142 mg
Phosphorus	52 mg
Potassium	485 mg
Sodium	7 mg
Zinc	0.64 mg
Fluoride	7 µg

Avocado calories content

Calories in every 1 fruit (all avocado varieties average) that has 7.1 oz of weight contain 322 calories. There is also a difference calories content between Californian avocados with Florida avocados. With the same weight of pureed avocados (8.1oz), Californian avocados has higher amount of calories (384 calories) compared with Florida that only contain 276 calories.

Avocados can be regarded as one of the oldest fruits in the world. But in fact, the avocado has a very high nutrient content. Besides containing carbohydrates and protein, it turns out avocado contains potassium, phosphorus, magnesium, calcium, zinc, folate and vitamin essential in it (read at avocado nutrition facts table above). Avocado is a fruit which is special, because it contains 20-30 times more fat than other fruits. The fat content can provide enough energy when consumed. Type of fat that contained is monounsaturated fat which is a powerful antioxidant that is a single, that is easily digested and useful for the body.

Benefits of avocado for health

Protect from cancer

According to one study, extracts of avocado can kill or stop the growth of precancerous cells that can lead to oral cancer. But the extract is also believed to have the same effect on other types of cancer. Efficacy of the fruit according to some researchers generated by the content of folate, vitamin C and E as well as antioxidants.

Lowering blood cholesterol

Avocados are a source of monounsaturated fats are good and can increase HDL. In addition, avocados also contain betasitosterol which can reduce the amount of cholesterol absorbed from food. Combination betasitosterol and monounsaturated fat makes the avocado is a good food to break down cholesterol.

Blood pressure control

Another benefit of avocado for health is to help maintain blood pressure, it is because the avocado contains potassium which can stabilize blood pressure, especially to prevent high blood attack. High blood attacks became one of the causes of stroke, a disease that makes the body unable to move half. But with the content of potassium in avocados, high blood attack, stroke or other blood circulatory disease stopper can be minimized.

Prevent anemia and heart attacks

In the avocado fruit contains copper and iron. Iron and copper are very helpful in terms of the formation of red blood cells, with frequent eating avocados can prevent blood loss or anemia. Avocados can also monitor your heart rate and maintain body nerve function to stay awake.

Benefits of avocado to prevent stroke

Avocados have a very high content of folate. The folate content of useful to prevent stroke. With lots of eating an avocado is the possibility of stroke will be minimized.

Better nutrition absorption

The study found that some types of nutrients can be absorbed better when eaten with avocado. In one study, when the participants consumed a salad containing avocados, they can absorb five times the amount of carotenoids (a group of nutrients including lycopene and beta carotene) than those who did not mix it with avocado.

Benefits of avocado for beauty

Fruit which has scientific name Persea americana contains oils that can nourish the skin. The content of essential fatty acids, vitamins C, E and other nutrients can function as an antioxidant, antibacterial and anti-wrinkle effects to create beautiful and youthful skin. 

Avocados are also able to prevent the growth of bacteria on the skin that causes acne, and moisturize and protect skin from dryness. Besides avocados can counteract bad effects of ultraviolet light and suitable for all skin types, including sensitive skin problems to treat. Avocado skin contains oils that can be used as a moisturizer. Clean your face, then gently rub the inside of the avocado skin on the entire face. Let stand about 15 minutes, then rinse with warm water, followed by cold water. Skin becomes more moist and soft.

If you want to get more information about avocado nutrition, benefits for health and so on. You may ask a nutritionist to makes you consume the right portion, because however, too much consumption is also not good for helth too.

Calories In Blueberries, Nutritional Value & 11 Amazing Benefits

Blueberries are included in the berry family has the sweetest flavor, also includes one of the fruits that are low in calories. Not to mention the nutritional content of blueberries that provide many health benefits. Blueberries are one of the healthiest fruits on the planet. Blueberries beat other fruits and other vegetables because of its antioxidant content. This makes blueberries as one antidote to damage cells in the body that contributes to the symptoms of heart attack and cancer incidence. Research on rats mention that rats consuming this fruit becomes more focused and smarter than mice that did not eat it.

Fruit that has a Latin name Vaccinium spp, contains a variety of nutrients, for example, some minerals (manganese, calcium, phosphorus, iron, potassium, and zinc), vitamins B1, B2, B3, and B6, vitamin C, vitamin E, vitamin K, as well as carbohydrates and fats. The content of manganese and vitamin K on Blueberry fruit is quite high, the chemical element manganese is an anti-inflammatory. Its function can indirectly facilitate blood flow and improve memory.

Calories in bluberries and nutrition facts

Like what we have mentioned above, bluberries are low in calories. There are only 16 calories in every 1 oz fresh bluberry fruit, meanwhile calories in every unsweetened frozen bluberries with the same size contains 14 calories. The highest calories content available in blueberry muffins which has 79 calories in every 1 oz. Below you can read detail nutritional value.

Nutritional value per 100 g
Energy	240 kJ
Carbohydrates	14.49 g
Sugars	9.96 g
Dietary fiber	2.4 g
Fat	0.33 g
Protein	0.74 g
Vitamin A	54 IU
beta-carotene	32 μg
lutein and zeaxanthin	80 μg
Thiamine	0.037 mg
Riboflavin	0.041 mg
Niacin	0.418 mg
Pantothenic acid	0.124 mg
Vitamin B6	0.052 mg
Folate	6 μg
Vitamin C	9.7 mg
Vitamin E	0.57 mg
Vitamin K	19.3 μg
Calcium	6 mg
Iron	0.28 mg
Magnesium	6 mg
Manganese	0.336 mg
Phosphorus	12 mg
Potassium	77 mg
Sodium	1 mg
Zinc	0.16 mg

Blueberries health benefits

• Healthy heart. Blueberries contain ingredients that are good for heart health. With the consumption of five or six pieces each week, will help lower the risk of developing a heart attack.
• Lowering blood sugar. Blueberry fruit is a fruit with a low glycemic index, which is good for blood sugar regulation, particularly for those with diabetes. Consumption of these five fruits every day, and you will feel the positive benefits to the body.
• Prevent cancer. With diligent eating half a cup of blueberry juice every day, its anthocyanin content can prevent cancer.
• Preventing infection in the urinary tract. Such as cranberries, blueberries are also good for preventing bacterial or bladder infection. 
• To lose fat in the abdomen. With polyphenol ingredients found in them, nutritious blueberries reduce excess fat around the stomach and reduce problems in the body's metabolism. Due to the low calorie content, the fruit is good to eat for you who are undergoing a diet program. 
• Treating cellulite. Raw blueberries contains four grams of fiber. Fiber is in it more easily absorbed than water though. 
• Good for the bones. Material containing manganese blueberries good for the bones so powerful in strengthening bones and you will avoid the risk of loss.
• Increase endurance. According to a study, blueberries turned out to contain more antioxidants than other fruits and vegetables. Antioxidants are good for the immune system, by neutralizing the free radicals caused by toxins or cigarette. The antioxidant benefits resulting from pigment-producing blue color in blueberries. 
• Brain stimulation. Diligently eating blueberries can make the brain work more actively and more clever. The study also said that the habit of eating blueberries can improve memory in later life. 
• Good for dry skin. In the realm of beauty, blueberry donate one other important benefits, which smoothes skin texture. The trick is simple, mix two teaspoons of brown sugar and blueberries with three tablespoons of lemon juice. 
• Helped sharpen vision. Consumption of two blueberries every day will avoid yourself from the risk of decreased vision in the eye due to increasing age.

Calories In Tomato & Beneficial Nutrition Facts

Tomato rich in nutrient, especially vitamins like vitamin A and C which reach 28% and 21.5% of our RDA. In addition, tomato also low in calories, so for you who on diet, tomatoes are safe to consume. Most of the calories contained in tomatoes, derived from carbohydrates contained therein. In a medium-size tomatoes stored about 7 grams of carbohydrates and 2.2 grams of fiber. Below you can read calories content in each type of tomato, but first lets talk about nutritional value of tomato and short benefits of it.

Tomatoes are known to have a very high content of lycopene, which is an anti-oxidant that very good for the prevention of cancer, especially prostate cancer. Lycopene is also believed to protect the body from cardiovascular disease, diabetes, increase fertility in men, and help your body remain nimble, younger, and healthier.

However, you are advised to not eat tomatoes in large amounts continuously. In the UK, there was the case of a woman that routinely consume tomato juice up to 2 liters per day. But the woman should instead be treated in a hospital, because in her body has excess lycopene substance. Lycopene substance should be converted into vitamin A, but because there's too much, the body can not change them all at once and finally being harmful toxins.

As we mentioned above, other important vitamins in tomatoes is Vitamin C. Based on research, the content of vitamin C in tomatoes is higher than that contained in oranges. As we know that Vitamin C is an essential substance that is needed by the body because it can increase the immune system, fight infection and is a very powerful antioxidant. Unlike the Lycopene that insoluble in water, Vitamin C is a water-soluble substance that is not going to be a deadly poison to the body because the excess will be discharged with urine.

Tomato calories and complete nutrition facts

• Calories in fresh tomato per 100 gr is 18 calories
• Calories in canned tomato sauce per 100 gr is 24 calories
• Calories in crushed canned tomato per 100 gr is 32 calories
• Calories in condensed canned tomato soup per 100 gr  is 60 calories
• Calories in Heinz tomato ketchup per 100 gr is 133 calories

Nutritional value per 100 g based on USDA
Energy	74 kJ
Carbohydrates	3.9 g
Sugars	2.6 g
Dietary fiber	1.2 g
Fat	0.2 g
Protein	0.9 g
Water	94.5 g
Vitamin A equiv.	42 μg
beta-carotene	449 μg
lutein and zeaxanthin	123 μg
Thiamine	0.037 mg
Niacin	0.594 mg
Vitamin B6	0.08 mg
Vitamin C	14 mg
Vitamin E	0.54 mg
Vitamin K	7.9 μg
Magnesium	11 mg
Manganese	0.114 mg
Phosphorus	24 mg
Potassium	237 mg
Lycopene	2573 µg

Carbohydrate content in tomato will not cause a significant increase in blood sugar, it is because tomatoes are known to have a low glycemic index. Consume more foods that have a low glycemic index are known to lower the risk of heart disease and diabetes. While the fiber contained in tomatoes is very good to help lower blood cholesterol levels, stabilize blood sugar, and prevent constipation.

The content of protein and fat in tomatoes practically very little. Therefore, the tomato is not a good source of protein and fat. As is known, the function of the protein in the body is to produce new cells and maintain muscle mass. While the fat, in addition to functioning as a source of energy, fat also helps the absorption of fat-soluble vitamins.

Calories In Peanut Butter & Nutrition Facts

Besides delicious taste, it turns peanut butter nutrition has many health benefits although it has a quite high calorie content (per 100 gr of salted peanut butter contain 717 calories). Peanut butter contain so many nutrition such as vitamins and minerals. Two tablespoons of peanut butter contains 190 calories and 16 grams of fat, although the fat-rich peanut butter fat is mostly monounsaturated fat also found in olive oil and is considered good. Research shows that a diet high in monounsaturated fat from peanuts and peanut butter is good for the heart, and also good for diabetics (read more benefits of peanut butter here).

 

Many people who are on a diet program, trying not to consume peanut butter. Because the fat content, considered can make  overweight. This opinion is wrong. Peanut butter can actually help you lose weight! With 180-210 calories per serving, it seems too much, if peanut butter is mentioned as supporting food diet. Research conducted, proving that peanut butter can reduce excess unwanted weight. This method is easier than the low-fat diet programs are standard. In a 18 month trial, peanut butter dieters can lose weight three times more than low-fat dieters. However, nutrition experts still believes, the peanut butter diet followers should consider the intake of calories needed for the body. Because if the calories consumed in excess by the lack of activity of the body, it can be ascertained weight keeps rising.

 

Peanut butter calories

• Calories in regular peanut butter (salted butter) per 1 tbsp. (0.5 oz), contain 102 kcal.
• Calories in salted smooth style peanut butter per 1 tbsp. (0.6 oz), contain 92 kcal.
• Calories in regular unsalted peanut butter per 1 tbsp. (0.5 oz), contain 102 kcal.
• Calories in unsalted smooth style peanut butter per 1 tbsp. (0.6 oz), contain 94 kcal.
• Calories in peanut butter cookie per piece (0.5 oz), contain 72 kcal.

 

Peanut butter nutrition facts

Peanut butter also contains various essential nutrients the body needs. Each 2 tablespoons of peanut butter contains; 3 milligrams of vitamin E as an antioxidant, 49 milligrams of magnesium for building bones, 208 milligrams of potassium, which is good for the muscles, and 0.17 milligrams of vitamin B6 to boost immunity.

Peanut butter also contains polyphenols, an antioxidant that can neutralize free radicals that have the ability to damage cells and tissues that can lead to cancer. Not only that, peanut butter is a good source of resveratrol, a powerful antioxidant in menecgah various diseases such as, heart disease, degenerative nerve, Alzheimer's, and fungal and viral infections. To get more peanut butter nutritional value, you can read below.

Unsalted smooth style peanut butter nutrition facts per 100 gr, based on USDA Nutrient database.

Energy : 588 Kcal  

Carbohydrates : 19.56 g 

Protein : 25.09 g  

Total Fat : 50.39 g 

Dietary Fiber : 6.0 g

Total sugars : 9.22 g

Water : 1.81 g

Vitamins

• Folates : 74 µg
• Niacin : 13.403 mg
• Riboflavin  0.105 mg
• Thiamin : 0.073 mg
• Vitamin A : 0
• Vitamin B6 : 0.543 mg  
• Vitamin C : 0
• Vitamin E : 8.99 mg
• Vitamin K  0.6 µg

Minerals

• Calcium : 43 mg
• Iron  : 1.87 mg
• Magnesium  154 mg 
• Phosphorus : 358 mg
• Zinc : 2.91 mg 
• Potassium : 649 mg
• Sodium : 17 mg

Lipids

• Saturated fatty acids : 10.292 g
• Monounsaturated fatty acids : 23.713 g
• Polyunsaturated fatty acids : 13.867 g
• Cholesterol : 0

Yogurt Calories, Nutrition And Amazing Benefits For Beauty

Yogurt benefits for beauty is not as popular as the health benefits, but yogurt nutrition also has beauty benefits such as acne treatment, dark circle, dry skin and more. In addition, you should not worry about yogurt calories. Yogurt is low in calories, because calories in every 100 gr of yogurt (mostly) not more than 100 calories (depends on brands).

What is yogurt?

Some of people know what yogurt is, but mostly they never know what is yogurt made from. Yogurt is milk made through bacterial fermentation. Yogurt can be made from any milk, including soy milk. Modern production is currently dominated by dairy cows. Fermentation of the milk sugar (lactose) produces lactic acid that plays a role in milk protein to produce a gel-like texture and a unique flavor to yogurt. Yogurt is available in a wide range of flavors, natural flavors, fruit flavors, vanilla, or chocolate flavors are also popular.

Yogurt calories each types

^{(calories in yogurt below are in the same weight, 100 gr)}

1. Calories in Chobani 0% No-Fat Plain Greek Yogurt: 59 calories
2. Calories in Chobani 0% No-Fat Strawberry Greek Yogurt: 82 calories
3. Calories in Chobani 2% Low-Fat Plain Greek Yogurt: 76 calories
4. Calories in Chobani 0% No-Fat Vanilla Greek Yogurt: 71 calories
5. Calories in Chobani 0% No-Fat Blueberry Greek Yogurt: 82 calories
6. Calories in carob-coated frozen Yogurt: 244.3 calories, 102.3 Calories from fat
7. Calories in lowfat milk frozen yogurt (chocolate): 113.6 Calories, 17.5 calories from fat

Greek Yogurt (Nonfat) Nutritional Value based on USDA

Nutritional value per 100 g
Energy	257 kJ
Carbohydrates	4.7 g
- Sugars	4.7 g
Fat	3.3 g
- saturated	2.1 g
- monounsaturated	0.9 g
Protein	3.5 g
Vitamin A equiv.	27 μg
Riboflavin	0.14 mg
Calcium	121 mg

6 yogurt benefits for beauty

• To moisturize dry skin: Banana mask has long been used to treat dry skin naturally. In order to obtain optimal results, you can use yogurt and honey as a traditional herb dry skin care. How to make: Blend one banana, then mix with honey and yogurt so that it becomes a pasta. Apply evenly to face and let sit 30 minutes before rinsing with cold water.
• Clean the dead skin cells naturally: Of course you already know using cucumber facials, and it turns out, the combination of cucumber with yogurt can be used and safe for skin health. Grate the cucumber and mix with yogurt and use as a face mask for 10-30 minutes.
• Benefits of yogurt for getting rid black spots: Black spots caused by acne or due to aging can certainly disrupt your beautiful appearance. Chamomile oil mixed with yogurt as a natural whitening cream can remove the black spots. Use 2 times a week to keep your skin clean.
• Prevent wrinkles on the face: Wrinkles on the face is one of the signs of aging. However, you can delay the appearance of wrinkles with a mixture of yogurt and olive oil. Mix 4 tablespoons of yogurt with 1 tablespoon of olive oil. Stir until smooth and use this mixture as a natural mask for 30 minutes.
• Eliminate dark circles under the eyes: Generally, these problems arise because of lack of sleep due to the high activity that requires you to stay up. By applying yogurt in the black area when going to sleep, it can eliminate the dark circles. Wash your face in the morning and repeat in one week until the dark color is completely gone.
• Benefits of yogurt to get rid of acne: There are many natural ways to overcome the problem of acne, lemon has bacteria-fighting properties. Combination of lime fruit with yogurt could be a potent remedy acne removal. Combine the two ingredients until a lotion, then apply on the acne facial area.

For another yogurt benefits for health you can read it here.