Is Peanut Butter Healthy?
I get asked a lot of questions about food. Mostly because I’m a chef and Registered Dietitian, but also because I really love food. I’m always happy to help but the problem is that everyone is a food and nutrition expert these days - the blogger, the influencer, the kid down the street - and their “noise” makes it hard to discern fact from fiction. As a Registered Dietitian, I believe in science, so when you’ve got a burning question like, “is peanut butter healthy,” I’ll skip the nonsense and provide the real answer. And here it is.
Peanut Butter Nutrition
The great thing about peanut butter is that in its purest form, it’s made with just one ingredient, peanuts. Peanuts are legumes that are packed with a variety of nutrients - here are some of them that stand out:
Healthy fats: Peanut butter contains 16 grams of fat per 2 tablespoon serving, but most of that fat comes as unsaturated fat, specifically monounsaturated fat. This is the “healthy” type of fat that promotes heart health with studies linking consumption with lowering the risk for heart disease and stroke.
Plant-based protein: If you’re after protein, then peanut butter is what you need. A 2 tablespoon serving provides a whopping 7 grams of plant-based protein. This makes it a great protein option for anyone, but especially vegetarians and vegans.
Dietary fiber: It can be a challenge to meet the recommendation to consume 25 grams (for women) and 31 grams (for men) of dietary fiber as set by the 2020-2025 Dietary Guidelines for Americans, but peanut butter can help get you there. Just one 2 tablespoon serving provides close to 2 grams of dietary fiber. Why is fiber so important? It plays a crucial role in digestive health, and according to studies, if consumed regularly in recommended amounts, also protects against conditions such as heart disease, diabetes and even cancer.
Antioxidants: Antioxidants are the compounds found in food that protect and keep our cells healthy. They’re often found in plants, especially brightly-colored fruits and vegetables, but peanuts pack a powerful antioxidant punch too. They contain Vitamin E, which plays an important role in immunity, but also p-coumaric acid and resveratrol, which promote health and may also protect against disease.
B Vitamins: Peanut butter offers an array of B vitamins, including B3, B6 and folate, which play an important role in energy metabolism as well as support brain and nerve function.
Pick Your Peanut Butter Wisely
Many peanut butters contain added oils, stabilizers and emulsifiers to improve texture and prevent separation. These additions can alter the nutritional profile, adding unnecessary saturated fats and unnecessary ingredients. Sugar is also often added as a sweetener, boosting flavor, but increasing the non-nutritive caloric content.
For those reasons, I always recommend choosing a natural nut butter, like Once Again Organic Creamy Peanut Butter. It’s unsweetened, and contains only peanuts (and if you go with the Lightly Salted version, salt.) Yes, you’ll have to give it an initial stir, but once you’ve done that, you’re good to go!
Is Peanut Butter Safe for Everyone?
Peanut butter is on the list of highly allergenic foods according to the USDA. So while it’s generally safe for most people, it isn’t for those that have tested positive for a peanut allergy. If you’re unsure, it’s best to follow the guidance of your healthcare team when trying or introducing peanuts or peanut butter into your diet.
Sources:
1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
2. U.S. Department of Agriculture. FoodData Central. Peanut butter, smooth style, without salt.
