Healthy Eating 4 MIN READ 426 VIEWS June 29, 2021

Peanut Butter Health Benefits & Nutrition Facts. Good or Bad

Written By Jyoti Jaswal

peanut butter benefits

Peanut butter is one of the most widely used nourishing foods in the world. It is essentially made from blending roasted peanuts until you have a creamy or crunchy texture depending on your preference. 

Typically, peanut butter is loaded with all kinds of nutrients and antioxidants and is a balanced source of essential food groups such as healthy fats, lean protein, and carbohydrates. Peanut butter price is also relatively affordable, making it an excellent and sustainable snacking choice for both kids and adults.

The vitamins and minerals present in peanut butter are a good source of fulfilling your daily nutritional requirements. The high protein content in this product helps with carrying out several functions such as repairing your tissues and boosting the circulation of blood in your body.

Let us understand more about peanut butter’s benefits and whether or not it is good for your health. 

Health Benefits Of Consuming Peanut Butter 

Having a consistent peanut butter intake can have several health benefits for you, such as:

Weight loss

Consuming peanut butter for weight loss in combination with healthy eating can have a major impact on regulating your weight management. This is primarily because peanuts are densely packed, and deliver the feeling of fullness owing to their rich protein, fibre, and fat content. Peanut butter can help you feel satisfied for longer periods of time and help you contain your hunger pangs, leading to better food choices. This acts as an appetite suppressant and controls the release of hunger hormones such as ghrelin, and boosts your body’s metabolic activity.

Alternatively, peanut butter calories are relatively high. Consuming peanut butter and eating in surplus is a good way to put on some muscle mass for people trying to gain weight. 

Boosting heart health

Peanut butter is a rich source of several essential nutrients such as monounsaturated fatty acids, polyunsaturated fatty acids, magnesium, vitamin E, and niacin, which play a major role in maintaining and improving your heart.

Consuming roughly 46 grams of peanut butter over a period of six months in combination with a weight loss diet and exercise regime can also help reduce the symptoms experienced by people diagnosed with diabetes. Peanut butter can also eliminate the bad cholesterol present in our body to some extent, provided that we limit our consumption. This helps in reducing the risk of developing chronic health conditions such as obesity and heart disease. 

Managing blood sugar levels

Peanut butter is also one of the most low carb foods that are commercially available. It has a decent mix of both fats and fibre, which is good for boosting internal circulation. Since peanut butters do not have added sugars in most cases, they have little to no effect on your body’s glucose levels, making them an excellent snacking choice for people diagnosed with diabetes.

 The monounsaturated fats in peanut butter can also be a viable replacement for the saturated fats that we consume as a part of our daily diet.
Consuming peanut butter over a long period of time in combination with a balanced diet can help stabilise your glucose levels and bring down the risk of developing type 2 diabetes as well. 

Adding peanut butter and other nut butters to your diet can also bring down your sugar cravings and keep your body’s craving for junk at bay. Additionally, peanut butter is also an excellent source of magnesium, which is useful for carrying out several functions such as limiting the release of stress hormones. People diagnosed with diabetes usually experience a magnesium deficiency and consuming peanut butter is a good way to fill in that gap. 

Nutritional Profile Of Peanut Butter

Consuming a single, 2 tablespoons serving of peanut butter for weight gain has the following nutritional content it: 

  • Protein: Peanuts are one of the richest sources of protein, containing 7.02 grams (g) of protein per 2-tbsp serving. Evenly spreading out the consumption of this product throughout the day can be helpful in meeting the recommended daily allowance of 46 grams.
  • Magnesium:  A single serving of peanut butter is loaded with almost  57 milligrams of magnesium. This helps in carrying out several functions such as maintaining the circulation of blood within the heart and preventing internal clotting.
  • Phosphorous:  Each serving contains 107 mg of phosphorus. This is useful in boosting the growth and development of bones, especially among children. This also helps in boosting the absorption of other essential minerals such as vitamin D and Calcium.
  • Zinc: Zinc is responsible for carrying out several functions such as boosting the immune system, preventing the development of heart condition, and maintaining healthy skin. A serving of peanut butter provides 0.85 mg of zinc.
  • Niacin: Peanut butter contains 4.21 mg of niacin per serving. Niacin is an essential compound required for boosting the body’s gut health and promoting healthy digestion.  It promotes the growth of healthy micro bacteria and intestinal fauna within the gut, which helps in eliminating harmful pathogens as well.

Given below is a complete and comprehensive table that indicates the standard peanut butter nutrition:

Protein7.02 g
Saturated fats3.05 g
Monounsaturated fats6.63 g
Polyunsaturated fats3.63 g
Carbohydrates7.67 g
Fibre1.80 g
Sugars2.08 g
Calcium17 mg
Iron0.69 mg
Magnesium57 mg
Phosphorus107 mg
Potassium189 mg
Sodium152 mg
Zinc0.85 mg
Niacin4.21 mg
Vitamin B-60.18 mg
Vitamin E1.90 mg

While consuming the best peanut butter is good for your health, going overboard can exceed the recommended daily allowance of food groups such as carbs and minerals like sodium. This can have a negative impact on your health. This is why you must make sure to stay within the limit while consuming peanut butter. You can also follow your own peanut butter recipe to make sure you aren’t consuming any harmful additives or chemicals.
Visit to discover a wide range of nutritional supplements and products like peanut butter which can help you stay fit and healthy.

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