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Peanut butter is sweet, savory pantry staple in households around the world. A favorite among kids and adults, the creamy spread is delicious and filling. It can be enjoyed on its own or add flavor and substance to sandwiches, sauces, baked goods and more.
Peanut butter, made from ground roasted peanuts, is often hailed for being packed with protein and other nutrients. But it's also high in fats and calories, and some brands contain highly processed ingredients. So, is peanut butter actually good for you? Which type is healthiest? And is it OK to eat peanut butter every day? The nutritional content of peanut butter varies depending on the type, brand and added ingredients.
According to the 's database, one serving (2 tablespoons) of the standard, store-bought smooth creamy peanut butter contains about: A single serving of peanut butter also provides 16 milligrams calcium, 54 milligrams magnesium, 28 micrograms folate, and 136 milligrams sodium, , a registered dietitian nutritionist, tells TODAY.com. The serving size for peanut butter is just 2 tablespoons, says Largeman-Roth, which is enough to spread on a sandwich or eat with an apple or banana, for example.
The majority of peanut butter brands are gluten-free and vegan, but always check the nutrition label to be sure. Yes, peanut butter is healthy when eaten in moderation and can be a smart addition to an overall balanced, nutritious diet. However, certain types of peanut butter are healthier for you than others.
What makes peanut butter good for you? Peanuts — and thus, peanut butter — are loaded with macro- and micronutrients. First, peanut butter is an excellent plant-based protein source, says Largeman-Roth. One serving of peanut butter provides 7 grams of protein or more, depending on the brand.
That means just 2 tablespoons of peanut butter contains . Healthy adults should consume 0.8 grams of protein per kilogram of body weight daily — for the average adult that’s about 50 grams to meet the basic nutrition needs, .
Peanut butter also provides plenty of healthy fats. “The majority of the fat that peanuts (and peanut butter) contain is heart-healthy monounsaturated fat,” Largeman-Roth explains. The sweet and salty spread is loaded with vitamins and other nutrients.
“Peanut butter provides minerals, including calcium and magnesium, as well as folate, which is a nutrient that’s necessary for a healthy baby,” says Largeman-Roth. Peanut butter is also a rich source of antioxidants, including coumaric acid and vitamin E — just one serving provides about 20% of your daily value, according to the . Peanut butter provides a number of health benefits.
Eating it regularly may help with: The healthy unsaturated fats and antioxidants in peanut butter can help support a healthy heart, Largeman-Roth notes. According to the , people who regularly eat nut butters have a lower risk of heart disease or Type 2 diabetes than those who do not include them in their diet. The protein and fat content of peanut butter makes it a very satiating food, which means it can help you feel more full and satisfied for longer, especially when added to other foods, Largeman-Roth says.
This may help curb appetite and help with weight loss — when eaten in moderation. Peanut butter is a low glycemic index food, which means it does not cause blood glucose to rise sharply or significantly. Peanut butter, especially the low- or no-sugar varieties, can be a smart option for people who need to watch their blood sugar levels.
Peanut butter contains both soluble and insoluble fiber, which play an important role in digestion and help promote gut health. The health-promoting nutrients in peanut butter, including vitamin E, can also help support healthy vision, skin and brain health. In addition to its health benefits, peanut butter is also accessible, inexpensive and has a long shelf life, which makes it an incredibly convenient option.
"Peanuts are a plant-based food and therefore do not contain any cholesterol," says Largeman-Roth. Peanut butter does contain plenty of heart-healthy unsaturated fatty acids, per the USDA. “Peanuts and peanut butter is rich in oleic acid, a type of omega-9 fatty acid which helps lower LDL or bad cholesterol,” says Largeman-Roth.
Peanut butter does not contain any trans fat, , but it does contain some saturated fat. Saturated fats are considered "bad" fats because they may raise LDL cholesterol and increase the risk of cardiovascular disease, . The aiming to get only 5% to 6% of your calories from saturated fat — based on a 2,000-calorie diet, that's about 13 grams of saturated fat per day.
Fortunately, there's only about 3 grams of saturated fat in one serving of standard, store-bought peanut butter — well below the recommended daily limit. The paying attention to labels and looking for brands with lower amounts of saturated fat. While it’s true that some brands of peanut butter have higher amounts of sugar or sodium, peanut butter is generally still a safe and healthy option when eaten in moderation.
“The only significant downside to peanut butter is that has an allergy to peanuts, which can be life-threatening,” says Largeman-Roth. Peanut butter’s sticky, oily consistency also makes it easy to spread and contaminate surfaces like countertops, tables, desks and doorknobs. “This impacts not only the individual with the allergy, but also their family, classroom and workplace,” Largeman-Roth notes.
Yes, it's OK to eat peanut butter every day (in moderation), says Largeman-Roth. That means sticking to the recommended serving size of two tablespoons, or close to that amount. Eating peanut butter every day could become an issue if someone is eating far too much of it and exceeding their daily limit of saturated fat, per the .
While there's no shame in enjoying a spoonful of peanut butter right out of the jar, Largeman-Roth recommends eating peanut butter with another food for a more filling, nutritious snack. She suggests fruits and vegetables (such as apples, celery, or bananas), oatmeal, whole-grain toast, yogurt or smoothies. Yes, peanut butter can go bad.
, you can keep a jar of unopened peanut butter in the pantry at room temperature for six to nine months. After opening, you can keep peanut butter in the pantry for two to three months. Just be aware of the “best by” dates, says Largeman-Roth, and make sure not to put a dirty knife or spoon into the jar, which can contaminate the peanut butter with germs and other ingredients that can make it spoil faster at room temperature.
Standard processed peanut butters often contain stabilizers to prevent the ingredients from separating. If you opt for a natural peanut butter without these stabilizers, the oil may separate and rise to the top of the jar, which is normal. “Just stir before using,” says Largeman-Roth.
Technically, you do not need to refrigerate peanut butter, says Largeman-Roth. "In fact, many of them become impossible to spread if refrigerated," she adds. The fact that peanut butter doesn't require refrigeration and lasts for a long time is another reason it's such a convenient, budget-friendly option, says Largeman-Roth.
At the grocery store, you can find a wide selection of different brands and types of peanut butter. While the core ingredient is peanuts, these may contain different amounts of other added ingredients (like sugar or salt), which affect the texture and taste. The option, Largeman-Roth suggests, is peanut butters that have less than 5 grams of added sugar per serving and less than 100 milligrams of sodium per serving.
Reduced-fat peanut butters might sound healthier, but you're likely trading those healthy fats for more carbs. According to , low-fat peanut butters may have the same amount of calories or higher because they often contain extra ingredients (usually sugar or salt) to improve the taste after removing the fat. “I think it’s also smart to eat a variety of nut butters, including peanut, almond, cashew and pistachio,” says Largeman-Roth.
Peanut-free nut butters are a great option for people with peanut allergies, but always check the labels to make sure a product is safe to consume. Caroline Kee is a health reporter at TODAY based in New York City..
