Is Peanut Butter Good for You?

You may be wondering if peanut butter is a healthy food choice, and it can be—especially if you eat it in its most basic form: ground peanuts. Peanuts are a source of protein and nutrients like iron, magnesium, and vitamins B6 and E. Potential benefits of peanuts and peanut butter may include regulating blood sugar and cholesterol and supporting heart health.

You can consume peanut butter as an everyday snack as long you enjoy it in moderation, as it can be high in calories and saturated fat. Peanut butter can also lead to anaphylaxis, a life-threatening reaction, in people with peanut allergies.

There are different types of peanut butter, including natural peanut butter that's crunchy or smooth and powdered peanut butter. Base your purchases on your health goals. If you are trying to eat more whole foods and less sugar, opt for peanut butter that contains peanuts and salt only. Read on to learn about peanut butter nutrition facts, possible health benefits, and more.

Nutrition of Peanut Butter 

Two tablespoons (tbsp) of peanut butter contains the following nutrients:

• Calories: 191
• Fat: 16.4 grams (g)
• Saturated fat: 3.3 g
• Unsaturated fat: 12.29 g
• Sodium: 136 milligrams (mg)
• Carbohydrates: 7.14 g
• Fiber: 1.6 g
• Sugar: 3.36 g
• Protein: 7.1 g

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. These fats help support a healthy heart. However, some peanut butters include palm oil, which can increase saturated fat. You may opt to purchase peanut butter with no added oils depending on your health goals.

Some types of peanut butter may have added sugars. If you are trying to follow a lower sugar diet, this is something to be mindful of."

Risks of Peanut Butter

Peanut butter has several possible benefits, but it also poses some risks. It may contain aflatoxin, a harmful substance that comes from mold and could affect peanuts while they grow underground. However, this is rare.

If you want to choose a limited-ingredient peanut butter that contains no added sugar or oils, choose one with peanuts, salt, and nothing else. You might also make your own peanut butter in a food processor or blender, if accessible.

May Contain Salmonella

Peanut butter has been linked to Salmonella outbreaks. Salmonella is a group of bacteria that cause foodborne illness, which can result in symptoms like diarrhea and vomiting. It's important to pay attention to notifications from the Food and Drug Administration (FDA) and get rid of any products if they get recalled.

High in Calories

Peanut butter can be part of a healthy snack, but you'll want to enjoy it in moderation. The nut butter can be high in calories, so you'll want to eat it per your calorie needs. There are 30 more calories in 2 tbsp of peanut butter compared to one ounce (oz) of peanuts.

May Contain Saturated Fat

Peanut butter made with palm oil (a plant-based oil) may contain high levels of saturated fats. These fats are typically found in animal foods but can be in tropical oils like palm or coconut oils.

Consuming foods with too much saturated fat can raise your LDL ("bad") cholesterol, which can increase your risk of heart disease and stroke. The American Heart Association (AHA) advises consuming no more than 5% of your daily calories from saturated fat. If you follow a 1,200-calorie diet, you'll want to aim for less than 120 calories, or 13 grams (g), of saturated fat per day.

Peanut Allergy Risks

One of the most common and severe risks involves peanut allergies. If you have been diagnosed with a peanut allergy, your immune system mistakes peanut proteins as harmful invaders if you have a peanut allergy. Your body releases histamines into your bloodstream to attack these invaders.

These chemicals cause symptoms like:

• Anaphylaxis, a life-threatening reaction that requires immediate medical attention
• Difficulty breathing
• Digestive problems (e.g., cramps, diarrhea, or vomiting) 
• Itching
• Skin reactions (e.g., hives, redness, or swelling)

Try some alternatives, like almond or walnut butter, if you have a peanut allergy. Almond butter contains mostly monounsaturated fats, while walnut butter is a source of omega-3 fatty acids. Omega-3s support brain and heart health.

Benefits of Peanut Butter

Peanut butter is a rich source of nutrients, some of which are associated with a decreased risk of developing some chronic diseases such as heart disease and type 2 diabetes. Here are a few ways eating peanut butter can positively affect your overall health.

Satifies Hunger

You may want to consider eating some peanut butter when you are hungry. Peanut butter is a source of fiber and protein. Both nutrients help satiate hunger pangs.

Full of Vitamins and Minerals

Peanuts contain all 20 amino acids, which make up the foundation for protein. Other nutrients in peanuts and peanut butter include:

• Certain B vitamins (e.g., B6 and biotin)
• Copper
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Vitamins E and K

A Good Source of Protein

Peanut butter contains 7 g of protein per serving of 2 tbsp. Protein is helpful for cell production and repair. Getting enough protein in your diet is helpful for your muscles. Evidence suggests that protein intake contributes to muscle strength and preserves muscle mass as you age.

Improves Heart Health

Peanut butter is a source of polyunsaturated fats, which helps improve heart health. Polyunsaturated fats help lower high blood pressure, LDL cholesterol, and triglycerides, which are significant heart disease risk factors. Omega-3s are a type of polyunsaturated fat that helps reduce your risk of arrhythmia (an irregular heart rhythm).

Regulates Blood Sugar

Diets rich in healthy facts, such as peanut butter, may reduce the risk of developing diabetes. Oleic acid, for example, is a type of fat found in peanut butter that helps decrease insulin resistance. Insulin is a hormone that helousps move glucose (sugar) from your blood and into your cells. Decreased insulin resistance can lower your blood sugar levels as a result.

Oleic acid also has positive effects on cholesterol and blood pressure, which are significant risk factors for type 2 diabetes.

May Support Weight Management

Peanuts and peanut butter can help manage your weight. Some evidence suggests that eating peanut butter does not contribute to an increase in body weight.

Helps with Sleep

Peanut butter contains tryptophan, an amino acid your body uses to make melatonin. Melatonin is a hormone that regulates your body's sleep/wake cycle. Your body might not make enough melatonin if you have problems falling and staying asleep.

The magnesium in peanut butter also has a calming effect on your body, which may help you fall asleep at night. Research has shown a link between magnesium status and sleep quality.

Helps with Cholesterol

Cholesterol levels can impact your heart health. Your risk of heart disease and stroke increases with increased LDL cholesterol. Healthy fats can help lower your LDL cholesterol if they replace saturated fats in your diet. Research has found that phytosterols, a compound found in peanuts, can block cholesterol absorption.

A Quick Review

Peanut butter packs many health-promoting nutrients that benefit heart health, blood sugar, and weight management. The nut butter might help you get a good night's rest and help you feel full longer.

Peanut butter can be a good companion to apples, bananas, chocolate, or simply eaten by the spoonful. Just remember to enjoy peanut butter in moderation, and avoid peanut butter if you have an established peanut allergy.

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