Peanut Butter Nutrition Facts, Benefits, and More

Peanut butter is arguably the Queen Bee of nut butter — though almond butter might be coming for that crown! It’s a pantry staple with a sense of childhood nostalgia, thanks to its starring role in PB&J sandwiches.

So, what makes peanut butter so beloved? For starters, it’s relatively affordable and has a delicious taste that’s both sweet and salty. Peanut butter is also really versatile and can dress up a wide range of meals and snacks.

But what about peanut butter nutrition? Is peanut butter good for you? Is peanut butter inflammatory?

We’ll take a closer look at its nutrient profile and then tackle your biggest peanut butter questions so you can maximize the health benefits. We’ll also go over what you can eat peanut butter with and even how to make it at home.

Wondering about peanut butter calories or peanut butter protein? According to the USDA (United States Department of Agriculture), here’s how peanut butter nutrition breaks down one serving of creamy peanut butter (two tablespoons):

Calories: 180

Protein: 7 grams

Saturated fat: 2.5 grams

Polyunsaturated fat: 4.5 grams

Monounsaturated fat: 8 grams

Trans fats: 0 grams

Total fat: 15 grams

Total carbohydrates: 8 grams

Dietary fiber: 2 grams

Total sugars: 3 grams

Iron: 0.7 milligrams

Sodium: 140 milligrams

Cholesterol: 0 milligrams

Now that you have an overview of peanut butter nutrition, let’s explore how those nutrients contribute to overall health and answer other burning peanut butter questions.

What Is Peanut Butter?

Peanut butter is a spreadable paste made by grinding peanuts until they’re smooth.

It’s been around for centuries. But in a modern Western context, peanut butter was popularized in the late 19th century by a St. Louis doctor who wanted to create a high-protein, easy-to-eat food for people with dental issues — hence its soft (albeit sticky) consistency.

Interestingly, peanuts aren’t nuts. They’re legumes, which grow in pods on plants, unlike nuts that grow in hard shells on trees. This distinction won’t change the nutritional value of your peanut butter sandwich, but it can be important for understanding allergies.

Depending on the kind, peanut butter might include extras like salt, sugar, or hydrogenated vegetable oils. Processed peanut butter often contains added sugars and other ingredients that boost flavor or extend shelf life.

What Are the Different Types of Peanut Butter?

A few common types of peanut butter include:

• Natural. A product claiming to be “natural peanut butter“ might be minimally processed and contain only peanuts (and sometimes salt).

• Creamy. Smooth and easy to spread, creamy peanut butter is perfect for a fuss-free bite.

• Crunchy. The crunchy variety is ground less finely, leaving chunks of peanuts for extra texture.

Does Peanut Butter Have Fiber?

Yes. There are roughly two grams of fiber in a two-tabletoon serving of peanut butter.

Does Peanut Butter Have Protein? How Much Protein in Peanut Butter?

Yes, there’s a decent amount of protein in peanut butter. A two-tablespoon serving of peanut butter contains seven grams of protein. This amounts to 14 percent of the recommended daily value (how much of a given nutrient to consume each day, based on a general 2,000-calorie diet).

For weight loss or improved fitness, some people might want to eat even more protein than the recommended daily amount.

Does Peanut Butter Have Dairy in It?

Peanut butter is usually plant-based and doesn’t contain any dairy. This makes it a good addition to vegetarian and vegan diets.

That said, a few types and flavors of peanut butter use honey, which is an animal product. So be sure to double-check for that if you’re vegan.

Is Peanut Butter Gluten-Free?

Yes! In their pure form, peanuts and peanut butter are gluten-free.

Just remember to read the fine print and look out for additives like wheat flour, yeast, or malt, which do contain gluten. They’re not common in peanut butter, but it’s always good to double-check if you have celiac disease or an intolerance.

Is Peanut Butter Healthy?

It can be! Peanut butter is a healthy choice when enjoyed in moderation, thanks to the healthy fats, protein, and essential nutrients, like:

• Manganese

• Magnesium

• Phosphorus

• Vitamin E

• Folate, niacin, and other B vitamins

The key is to pay attention to serving sizes and opt for varieties with minimal additives like sugar or hydrogenated oils.

What Are the Health Benefits of Peanut Butter?

Eating peanut butter can support overall health in lots of ways. But there are other factors to consider, like genetics, overall diet, getting enough exercise, good sleep habits, and staying hydrated.

Here are some possible health benefits of peanut butter:

• Improved heart health. The research on this subject is somewhat mixed. But peanut butter contains polyunsaturated fats — fatty acid chains that might support healthier cholesterol levels. And one study in Japan found that regular peanut consumption was linked with a reduced risk of stroke.

• Blood sugar management. Some studies suggest that moderate peanut butter consumption may help stabilize blood sugar levels, which can lower the risk of developing diabetes.

• Weight loss support. While we don’t have definitive answers about whether or how peanut butter helps with weight loss, one study showed that women who ate nuts had a lower risk of obesity. Generally speaking, peanut butter is relatively low in carbs and contains fiber and protein, making it a good source of energy. Eating whole foods rich in fiber and protein can help build muscle (especially with exercise!), stabilize blood sugar, and keep you feeling full longer.

• Lower inflammation. Remember those healthy fats we mentioned? Besides supporting heart health, the fatty acids in nuts contribute to healthy cellular function. Plus, peanut butter is rich in antioxidants, which can help reduce inflammation and protect cells from damage.

What’s the Healthiest Peanut Butter?

The healthiest peanut butter might be organic or natural peanut butter. These types are often minimally processed and don’t have additives like sweeteners, hydrogenated oils, or too much salt.

At the store, look for options with just one or two ingredients listed on the back by the nutrition label. And if you’re making peanut butter at home, less is more. But it’s okay for most people to add a pinch of salt.

Is Peanut Butter Bad for You?

No, peanut butter isn’t inherently bad for most folks — it can be a nutritious addition to your diet. Still, peanut butter isn’t without potential drawbacks, especially if consumed in excess or if it’s highly processed.

Here are a few concerns to keep in mind about peanut butter:

• Allergies. Peanut allergies are common and can lead to serious reactions, including anaphylaxis. Watch out for symptoms like dizziness, trouble breathing, rapid heartbeat, and hives. Some recent promising research suggests that eating peanuts between infancy and age five can reduce the chances of adolescent peanut allergies by over 70 percent.

• Weight gain. Because of its high calories and fat content, overeating peanut butter can contribute to a higher daily calorie intake and possibly weight gain. If you’re unsure about portioning, double-check the serving size on the nutrition label.

• Risk of heart disease. Is peanut butter bad for cholesterol, or is it good? The answer is a bit nuanced. For most people, peanut butter can support healthy cholesterol levels. But some processed peanut butter has added ingredients like palm oil, which is high in saturated fats. These fats can increase LDL (low-density lipoprotein, aka “bad“) cholesterol, potentially raising the risk of heart disease.

• Mineral absorption issues. Peanuts contain something called phytic acid. It’s not inherently bad, but too much of the stuff can interfere with your body’s ability to absorb certain minerals like calcium, iron, and zinc. This is really only a concern for people who eat tons of peanuts on the regular, though.

Are There Side Effects of Eating Peanut Butter Every Day?

Not if you don’t have allergies or intolerances — and if you stick to moderate portions of high-quality peanut butter not loaded with additives.

How Long Does Peanut Butter Last?

Peanut butter has a long shelf life. Typically, unopened peanut butter can last six to nine months when stored at room temperature. Once opened, it stays fresh for about two to three months.

After opening, it’s usually best to refrigerate peanut butter. But check the label for the expiration date and storage recommendations.

How Do You Make Peanut Butter?

It’s surprisingly easy to make peanut butter at home. Here’s how:

1. Roast the peanuts. Spread raw peanuts on a lined baking sheet and bake at 350 °F for about 10 minutes until golden. This helps bring out the peanut oil and enhances the nuts’ flavor. Plus, some studies suggest roasting nuts can increase their beneficial properties.

2. Grind the peanuts. Toss the peanuts into a food processor and pulse it on a low speed. It’ll look dry and crumbly at first, so stop to scrape down the sides occasionally. Keep grinding until the mixture is smooth and creamy.

3. Season to taste. Add a pinch of salt if you want to.

4. Mix again. Continue grinding the nuts and mixing everything together for another minute or two.

What Should You Eat With Peanut Butter?

Peanut butter can make things like celery, cucumbers, carrot sticks, and apple slices much heartier and tastier. You can also add peanut butter to other meals and snacks, like smoothies or oatmeal, to increase protein and fiber levels. It’s also really good in marinades and salad dressings.

What Are Some Alternatives to Peanut Butter?

Other kinds of nut butter include:

• Cashew butter

• Almond butter

• Hazelnut butter

If you have a nut allergy or simply want to branch out, some nut-free peanut butter substitutes are sunflower seed butter, tahini (made from sesame seeds), and soy butter.

Peanut butter isn’t just a tasty and nostalgic food — it’s also a versatile, nutrient-packed staple that can fit into a variety of diets.

Here’s a quick recap of the peanut butter nutrition facts we covered:

• Peanut butter offers protein, healthy fats, fiber, and key micronutrients like potassium and magnesium, making it a satisfying and nutritious option when enjoyed in moderation.

• As for calories in peanut butter, you’re looking at roughly 180 for two spoonfuls.

• Choose natural peanut butter with minimal additives to avoid unnecessary sugar, salt, or hydrogenated oils.

• Be mindful of portion sizes, and watch for highly processed options. Allergies and overconsumption of peanut butter can lead to issues like weight gain or reduced mineral absorption.

• Peanut butter can last for months if stored properly, making it a convenient pantry staple. It’s also fun and easy to make at home!

You can add peanut butter or almond butter to our overnight oats recipe. And it’s among our favorite flavors of protein bars.