Is Peanut Butter Healthy? Health and Nutrition Benefits 2022


Is Peanut Butter Good For You? In this article, we discuss peanut butter’s health and nutrition benefits.  Today Peanut Butter is most used in Bodybuilding Worldwide as it has a  helpful nutrition profile.

Let’s first talk about peanuts, it is a healthy source of good fats. Peanut butter is made from raw peanuts or roasted peanuts. Also, you can make peanut butter at home, not a big deal.

Now Peanut butter is found in every alternate house as people aware of its tons of health benefits. There is 2 type of peanut butter found in the market one is crunchy and other is creamy.

Mostly in the market, there are lots of peanut butter in markets as they contain hydrogenated oil, corn syrup, and sugar which is not good for your health, Make sure you choose peanut butter which is only made from roasted peanuts(Unsweetened/natural) not other ingredients. Check nutrition label.

let us explore some information about peanut butter.

Peanut Butter Nutrition Facts:

Peanut Butter Calories:


  • Nutrition Facts

  • Pros & Cons

peanut butter benefits

peanut butter benefits

Key Point:

  • 100% Natural
  • No Sugar
  • No Cholesterol
  • No Hydrogenated Oil
  • No Trans Fat
  • No Gluten

Protein In Peanut Butter:

About 32g(2tablespoon) serving of peanut butter contains 8g protein. Protein is essential micro-nutrients. Protein is required to build muscles, hair growth, skin, bones, etc.

There are lots of other benefits of protein like:

  • It reduces hunger and appetite
  • Boost Metabolism
  • Help to Weight Loss
  • Lower Blood Pressure

Carbs In Peanut Butter:

About 32g(2tablespoon) serving of peanut butter contains 6g carbs in which there is 2g fiber and 3g natural sugar. Carbs are the primary source of energy for your body, It works as fuel for your body. Carb in peanut butter is too low so one can have this during the keto diet.

Fiber is required for bowel(pooh) movement. No matter which diet you follow but if your diet does not have enough fiber it can cause constipation issues. Fiber is required to maintain your blood sugar level.

Fats In Peanut Butter:

32g serving of peanut butter contains 16g of fats. Saturated fats in peanut butter are 4g. What is the best thing when we choose peanut butter, there is no trans fat in peanut butter. Rest 12g fats are healthy unsaturated fats.

This nutrition is taken from unsweetened peanut butter which only makes from roasted peanuts. Please make sure to check the nutrition and ingredients label before buying.

Vitamins and Mineral:

Let’s talk about micro-nutrients(vitamins and minerals) in peanut butter

It has B vitamins, B3, B6, B9 which help to blood flow which good for your brain.

It also has Vitamin E,  Magnesium, copper, manganese, etc.

Peanut Butter Ingredients:

There is one major ingredient used to make peanut butter and that is peanut. Some brands add sugar and salt to increase the taste of peanut butter. But believe me, it increases the many diseases in your body.

Chooses your peanut butter wisely, check the nutrition label, if it has 1% or less sugar and salt then it is good for you.

Some brands add too much sugar, vegetable oil, corn syrup to it. Believe me, It harms your body too much than its benefits. Better to go with Natural peanut butter available in the market.

Peanut Butter Benefits:

When we talk about peanut butter which is a good source of fats, it is a good source of mono-unsaturated fatty acids who is important to reduce bad cholesterol (LDL= low-density lipoprotein) in the body and help to increase Good Cholesterol (HDL=high-density lipoproteins) which is good for your heart.

One Serving of peanut butter in a day has tons of benefits, it decreases bad cholesterol, raises good cholesterol, and makes your heart healthy. It also has antioxidants that help to reduce the risks of having stomach cancer.

Peanut butter has healthy fat. Poly and Mono-unsaturated fats. Specifically when we talk about Mono-unsaturated fats which have OLEIC fatty acid which improves insulin sensitivity. poly-unsaturated fats also have health benefits like it reduces inflammation.

When you talk about protein, peanut butter is high in protein, and also plant-based protein. Protein in peanut butter is far better than any other plant-based protein and pure vegetarian. Protein helps to increases muscles and reduces fats from the body.

It is low on carbs so that all types of people add this to their diets example, if you follow a fat-loss diet it helps you to lose your fats, and if you follow muscle building diet it also helps. All fitness models and bodybuilders add peanut butter to their diets.

Peanut butter helps to reduce diabetes. One study found peanut butter lowers diabetes risk by 30%. The glycemic index of peanut butter is just 14, which is quite low.

It helps to lose body fat. It fills your stomach for a longer time so it reduces hunger and appetite.

Is peanut butter Bad For You?

Peanut butter is filled with goodness, though it has some side effects when you eat peanut butter too much.

It is high in calories. If you don’t eat it in moderation it can gain your weight. Some may have allergic to it.

In some cases eating too much, peanut butter can cause inflammation.

Some peanut butter has added sugar in it. Added unnatural sugar can increase your sugar level and that brings heart-related problems too. Always choose a peanut butter that has no sugar added.

In some peanut butter, there is hydrogenated oil is one of the ingredients. We request you not buy them. That will make peanut butter savory but it can also bring serious health problems too. Always choose natural peanut butter.

Also Read: Top 10 Best natural peanut butter for weight loss

Frequently Asked Questions:

Is eating peanut butter good for you?

Yes, 2 tablespoons of peanut butter daily is good for everybody as it has a good source of fats, high in protein, low on carbs, and a good amount of fiber.

Is peanut butter good for weight loss?

Yes, It contains a high amount of protein which fills your appetite for a longer time, and low in carbs. It best in low calories diet which is used in fat loss. Good Fats cut bad fats.

Does peanut butter make you gain weight?

2 tablespoons of peanut butter is recommended for daily consumption, if you go higher than that and higher than your maintenance calories it can gain weight.

2 tablespoons of peanut butter calories?

2 tablespoons of peanut butter has approx 188 calories(16 grams each spoon).

2 tbsp peanut butter protein?

2 tbsp peanut butter has approx 8 grams of protein(16 grams each spoon).

2 tbsp peanut butter carbs?

2 tbsp of peanut butter has approx 6 grams of carbs(16 grams each spoon) out of which 2-gram fiber.

Is it OK to eat peanut butter every day?

Yes, Peanut butter has a complete protein profile and it can have some main nutrients like fiber in it.

How much peanut butter can I eat a day?

We suggest you eat 3 to 4 tablespoons of peanut butter in a day. You can ask your dietician for help.

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