Is Peanut Butter Good for You? 5 Reasons It’s a Yes (2024)

Peanut butter can be a healthy part of a balanced diet—just a small amount packs plenty of protein, healthy fats, and essential vitamins and minerals.

However, added sugar, salt, and unhealthy oils may make it more of a junk food. And people with peanut or nut allergies may have to avoid it altogether.

This article discusses the potential benefits of peanut butter, the healthiest types of peanut butter, and why peanut butter may not be a good choice for everyone.

Is Peanut Butter Good for You? 5 Reasons It’s a Yes (1)

5 Reasons Why Peanut Butter Is Good for You

The health benefits of peanut butter vary according to how and with what added ingredients it's made, so it's important to read labels carefully. Generally speaking, peanut butter can be part of a healthy diet.

1. Packs in the Protein

Just 2 tablespoons of peanut butter contains about 7.2 grams of protein. Protein is essential to healthy muscles, cartilage, bones, skin, and blood. It also helps power enzymes, hormones, and vitamins.

You need about 7 grams of protein daily for every 20 pounds of body weight. Your needs vary according to age, sex, and level of activity.

2. Full of Fiber

The fiber in peanut butter may help with heart health, diabetes, and digestive issues. Peanut butter has both soluble and insoluble fiber. Soluble fiber helps lower blood glucose and cholesterol levels.

Peanut butter's insoluble fiber plus magnesium helps your digestive system, keeping bowel movements regular to avoid constipation.

To get the full benefits of adding fiber to your diet, it's important to increase fluids as well.

3. Healthy Fat Profile

There's no cholesterol in peanut butter. It has a small amount of saturated fat but is high in unsaturated fats. The saturated-to-unsaturated ratio makes it a heart-healthy food, providing benefits such as:

Improving blood cholesterol levels
Lowering inflammation
Stabilizing heart rhythm

4. Rich in Vitamins and Minerals

Peanut butter is a good source of vitamins and minerals. Two tablespoons provides:

Copper: 0.134 milligrams
Magnesium: 54.1 milligrams
Manganese: 0.538 milligrams
Niacin (vitamin B3): 4.26 milligrams
Phosphorus: 108 milligrams
Vitamin B6: 0.142 milligrams
Vitamin E: 2.92 milligrams
Zinc: 0.813 milligrams

5. Satisfies the Appetite

The fiber and protein of peanuts make peanut butter an energy-dense food. Research suggests it may help you feel fuller than low-density foods, reducing your total intake. It's also a low-glycemic index food, which may help with weight and diabetes management.

Eating Peanut Butter Every Day: What’s Healthy?

Though peanut butter can be healthy in moderation, just 2 tablespoons have about 3.36 grams of sugar. Added sugars can contribute to a variety of health problems, including:

Reasons Why Peanut Butter Isn’t Good for Some People

You may have food intolerance if you have digestive symptoms such as bloating, gas, stomachaches, or diarrhea after eating peanuts. A food intolerance isn't severe, but it can be unpleasant.

A peanut allergy is much more serious. It's when your immune system overreacts to a foreign substance, such as peanuts. Symptoms can include:

Rashes, hives
Itchy eyes, runny nose, scratchy throat
Coughing, sneezing

Anaphylaxis is a severe, whole-body allergic reaction. It is potentially life-threatening, with symptoms such as:

Swelling of the lips, tongue, and throat
Trouble breathing, wheezing
Rapid heartbeat
Confusion, slurred speech
Dizziness, fainting
Nausea, vomiting

Peanut allergy affects about 2% of the general population and is one of the most common food allergies among children.

Choosing Healthy Types of Peanut Butter

The healthiest peanut butter is all-natural, made with peanuts and a dash of salt. Peanuts should be the main ingredient. The shorter the ingredient list, the better. There's no difference between smooth and chunky beyond texture.

It's best to avoid added oils and sweeteners. And keep in mind that low- or reduced-fat peanut butter will likely have extra sugar and salt.

Peanut powder is an option if you want fewer calories and less fat. It's made by removing the oil from peanut butter. Two tablespoons have 45 calories, 1.5 grams of fat, 1 gram of sugar, and 5 grams of protein.

You can make it into a paste, but it may not have that full peanut butter taste you're used to. You also still need to read its labels because some brands of peanut powder may add ingredients like sugar and salt.

Other Types of Healthy Nut Butter

There are plenty of other nut butter options. Following along the same lines as peanut butter, 2 tablespoons equal one serving. The nut should be the primary ingredient, and little else should be added.

Almond butter has about 200 calories, 19 grams of fat, and 5 grams of protein. It contains healthy fats, vitamins, and minerals such as vitamin E, magnesium, and calcium.

Cashew butter also has about 200 calories, 16 grams of fat, and 6 grams of protein. It contains healthy fats and is a good source of iron.

Other alternatives include macadamia nut and walnut butter. You can also try some not-quite-nut butter, such as sunflower butter and pistachio butter.

Summary

Peanut butter is a classic treat for all ages. The right kind, enjoyed in moderation, can be a nutritious part of a healthy diet. Peanut butter provides healthy fats, protein, and fiber. It's also rich in vitamins and minerals such as vitamin E, niacin, and magnesium. However, some brands have high amounts of sugar and other additives that can make them less healthy. That's why it's important to read product labels carefully when choosing peanut butter. Certain nut butters may be good alternatives.

FAQs

Is Peanut Butter Good for You? 5 Reasons It’s a Yes? ›

Peanut butter can be a healthy part of a balanced diet—just a small amount packs plenty of protein, healthy fats, and essential vitamins and minerals. However, added sugar, salt, and unhealthy oils may make it more of a junk food. And people with peanut or nut allergies may have to avoid it altogether.

Get More Info Here ›

What does peanut butter do to your body as a female? ›

Peanut Butter is a Source of Plant-Based Protein

This plant-based protein provides amino acids your body needs to build and repair muscle. For women, getting enough protein at each meal can help maintain muscle mass as you age and support an active lifestyle.

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What are the positive and negative effects of peanut butter? ›

Peanut butter can have some health benefits as it is rich in protein, minerals, and vitamins. However, it can also be high in calories, sodium, and unsaturated fat. Low-sugar and homemade peanut butter may be good options, as many brands contain added sugar and oil.

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Is peanut butter healthy yes or no? ›

Peanut butter is a source of healthy fats. A serving of 2 tbsp has 8.29 g of monounsaturated fats and 4 g of polyunsaturated fats. 2 These fats help support a healthy heart.

Is eating peanut butter daily healthy? ›

Eating peanut butter in moderation provides you with wholesome nutrients. However, eating too much can make you gain weight because it is packed with calories and fats. The risk of weight gain increases even more if you consume commercial peanut butter brands, which often have added sugars, oils, and fats.

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What happens if you eat a spoonful of peanut butter everyday? ›

Peanut butter is not only a good source of plant-based protein and healthy fats, but eating peanut butter is also associated with a potential lower risk of heart disease, improved blood sugar control and weight-management support.

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How does peanut butter burn belly fat? ›

The high amount of essential amino acids found in protein-packed peanuts work with weight-regulating hormones. It's just one of the ways this plant-based protein source helps to burn more fat calories while keeping hunger under control.

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What's the healthiest peanut butter? ›

Healthline's review. It wasn't easy picking a best overall healthy peanut butter, but Crazy Richard's ultimately won out because it hits all the right notes: It's made from just one simple ingredient — peanuts — tastes delicious, and is easy to find at most major grocery stores and online.

When not to eat peanut butter? ›

Some people have peanut allergies, which can be fatal in some cases. Avoid all peanut products if you have a peanut allergy. Peanut butter has higher calories than some other things because it's a nutrient-dense food. Make sure to moderate your portions to avoid unwanted weight gain.

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Is 2 tablespoons of peanut butter a day too much? ›

For most people, this means sticking to 1–2 tablespoons (16–32 grams) per day. Visually, 1 tablespoon (16 grams) is about the size of your thumb, while 2 (32 grams) is about the size of a golf ball. Opt for peanut butter that contains no added sugar and has a simple ingredient list, such as peanuts and salt.

What is the number one food that causes high blood pressure? ›

Salty foods. High sodium consumption can elevate blood pressure. Many people eat too much sodium without realizing it. Highly processed foods and fast foods usually contain excessive amounts of sodium, often more than the 2,300 milligrams a person should consume daily.

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What does peanut butter do to your breast? ›

The research shows that girls ages 9 to 15 who regularly ate peanut butter or nuts were 39 percent less likely to develop benign breast disease by age 30. Benign breast disease, although noncancerous, increases risk of breast cancer later in life.

What does peanuts do for a woman? ›

Peanuts improve nutrient intake

Folate is important to women of childbearing age to help prevent neural tube defects in fetal development, and iron can help reduce anemia in women.

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What does it mean when a woman craves peanut butter? ›

If you're on a low-fat diet, you may not be getting enough healthy fats, which can make you crave peanut butter. Peanut butter is also a common appetite suppressant in people following a low-carbohydrate diet. Low-sugar peanut butters are part of the accepted food category on many low-carb diets.

Does peanut butter affect estrogen? ›

Peanuts, particularly the skin, contain a compound called resveratrol, which has been shown to have various health benefits. Resveratrol may have a positive influence on hormonal balance by acting as an estrogen modulator, potentially benefiting women during hormonal fluctuations (Sales, 2014).