Peanut Butter Health Benefits: What Makes It a Nutritious (and Delicious) Choice

Not everyone loves it, but peanut butter is packed with nutrients that are actually good for you. If you're sticking to a healthy diet but still want a tasty spread, here’s what you should know about the nutritional benefits of peanut butter:

A Source of Protein and Healthy Fats

Peanut butter is rich in protein, which is essential for the body. It also contains heart-healthy unsaturated fats that help increase good cholesterol (HDL) levels.

Packed with Vitamins and Minerals

In addition to protein and fat, peanut butter provides a variety of essential vitamins and minerals, including vitamin E, magnesium, potassium, and folic acid.

Supports Mental Health

Peanut butter contains compounds that contribute to serotonin production- the so-called “happiness hormone”- which may help boost mood and ease symptoms of anxiety and depression.

Helps Maintain a Healthy Weight

Though it’s not low in calories, peanut butter is nutrient-dense and contains healthy fats and fiber that help you feel full longer, which can support weight management.

Aids Muscle Recovery After Exercise

Peanut butter is high in amino acids, which are important for muscle recovery after physical activity.

A Few Things to Keep in Mind

Peanut butter contains around 600 calories per 100 grams, or about 90 calories per tablespoon.

Many commercial peanut butters contain added sugar, salt, and vegetable oils, which reduce the product’s nutritional quality. According to clinical dietitian Smadar Primor, “Like all good things in life, it’s about moderation. Natural peanut butter is rich in nutrients but also high in calories. One tablespoon a day can offer all the benefits and great taste.”

She recommends choosing natural peanut butter made only from peanuts- free of added oils, sugars, or salts. Always check the nutritional label before buying.

How to Incorporate Peanut Butter Into Your Diet

Primor suggests using peanut butter in Asian-inspired sauces and salads, making a frozen dessert with dates stuffed with peanut butter, or simply spreading it on whole grain bread or crackers.