Peanut Butter Nutrition: Here’s What You Need to Know

There is so much to love about peanut butter. It’s creamy and filling with just the right amount of salty flavor. It’s also loaded with healthy, plant-based fats. But what are the peanut butter nutrition facts? Is it OK to eat every day?

Is Peanut Butter Good for You?

Yes—but everything in moderation. Two tablespoons of smooth peanut butter (aka that spoonful we eat while making sandwiches for the kids) contains about 188 calories and 3 grams of saturated fat. While those calories and grams of fat can add up quickly, peanut butter is also loaded with healthy nutrients like protein, magnesium and zinc.

See how peanut butter compares to other healthy nut butters.

What are the Benefits of Eating Peanut Butter?

Better blood sugar control: Dipping apple slices or celery in peanut butter is a great way to keep your blood sugar stable. Peanut butter is low in carbs while providing our bodies with protein and healthy fats. According to the American Diabetes Association, peanut butter is a good source of monounsaturated fats, which can stabilize blood sugar and lower cholesterol.
Healthy heart: Eating peanuts and peanut butter have been linked with lower blood pressure and lower cholesterol levels. Peanuts are also rich in heart-healthy vitamins like magnesium and vitamin E.
Strong immune system: Ward off this year’s case of the sniffles by spreading your morning toast with peanut butter. Its high levels of zinc and vitamin B6 support your body’s immune system. Add in a hit of vitamin C with this peanutty strawberry banana smoothie for your healthiest winter yet.

Is Peanut Butter Good for Weight Loss?

Peanut butter lovers rejoice; adding this creamy treat to your diet has been linked with weight loss. A 2018 study in the European Journal of Nutrition found that eating nuts (like peanuts) cuts down on the risk of being overweight and obese. This may be due to the fact that peanuts and peanut butter increase feelings of fullness, helping you to reduce mindless snacking throughout the day.

How Much Peanut Butter per Day Is Healthy?

While peanut butter is packed with healthy nutrients and linked with weight loss, it’s definitely possible to have too much of a good thing. Stick with the two-tablespoon portion size when having peanut butter with a meal like a sandwich on whole wheat bread or mixed into overnight oats. Go ahead and add a few more teaspoons for a snack later in the day if you’d like. These chia seed protein bites pack tons of flavor and filling protein in a small package.

How to Shop for Peanut Butter

It’s time to pull out your reading glasses because that tiny nutrition label will tell you everything you need to know about the best peanut butter brands. Look for natural brands made from peanuts and salt (just watch out for too much sodium). Many varieties sneak in oil and sugar to boost the taste but that adds tons of calories and fat. Oh, and if you see the term, “hydrogenated oil” on the label, back away slowly. Those oils are linked with heart disease and other chronic conditions.

Making your own peanut butter is a delicious way to keep your snacking healthy. Otherwise, be on the lookout for these favorites:

Peanut Butter and Co. Smooth Peanut Butter ($10 for 2): No hydrogenated oil or high fructose corn syrup here!
Justin’s Classic Peanut Butter Spread ($5): Contains just two ingredients and best of all, no need to stir.
Whole Foods 365 Creamy Peanut Butter ($4): A heart-healthy choice with no sugar or salt added.

Find Recipes for Healthy Peanut Butter Snacks

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Peanutty Asian Lettuce Wraps

This recipe packs so much flavor into a beautiful, healthy presentation. I love to serve it as an hors d'oeuvre or as the main dish when I have folks over. It's always a hit! I usually serve it with a little extra hoisin on the side. —Mandy Rivers, Lexington, South Carolina Get Recipe

Chunky Banana Cream Freeze

Everyone loves ice cream, but we all know it doesn't make a great after-school snack. Until this! With its sweet banana-almond flavor and chunky texture, this appealing banana peanut butter "ice cream" is a crowd-pleaser. People who ask me for the recipe can't believe how easy it is to make. —Kristen Bloom, Okinawa, Japan

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Nutty Apple Butter

Being a New England native, I love apple-picking season. Grab some apples and peanut butter to make your own creamy riff on a PB&J. Of course it’s great on a sandwich, but you can dunk sliced fruit or graham crackers in it, too. —Brandie Cranshaw, Rapid City, South Dakota

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Peanut Butter, Honey & Pear Open-Faced Sandwiches

I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't feel like cooking a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears, and different cheeses, such as Brie or grated Parmesan. —L.J.Washington, Carpinteria, California

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Sweet Potatoes with Cilantro Black Beans

As a vegan, I'm always looking for impressive dishes to share. Sweet potatoes loaded with beans and a touch of peanut butter are one of my mom’s favorites. —Kayla Capper, Ojai, California

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Pumpkin Pie Smoothie

I wanted pumpkin pie for breakfast but without the effort. This smoothie delivers that wonderful pumpkin-cinnamon combo. Dress it up with a little whipped cream and a sprinkle of granola on top. —Alisa Christensen, Rancho Santa Margarita, California

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Fresh from the Garden Wraps

We moved into a house with a garden that needed tending. Using the herbs we found, we made these fresh-tastic wraps for our first dinner there. —Chris Bugher, Asheville, North Carolina

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Thai Veggie Dip

This delicious dip is full of flavor, color and crunch, but not full of calories. There's mild sweetness from the honey with a bit of heat at the end from the pepper flakes. If spicy food is your thing, feel free to add an extra dash of pepper. —Jeanne Holt, Mendota Heights, Minnesota

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Gluten-Free Peanut Butter Blondies

I converted these blondies to be gluten-free so that my family could enjoy a comforting dessert. We were really craving brownies one night, and this cakelike treat hit the spot! They're a great spin on gluten-free peanut butter chocolate chip cookies. —Becky Klope, Loudonville, New York

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Peanut Turkey Satay

I found this recipe years ago and immediately served it for a ‘company dinner. It’s easy and fun and takes only minutes to cook, but it makes a fancy entree for special occasions. The peanut butter and soy sauce lend a nice Asian flavor. —Lisa Mahon Fluegeman, Cincinnati, Ohio

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Chia Seed Protein Bites

I keep these little bites on hand in my refrigerator and grab them for breakfast or to snack on when I'm in a hurry. We have a lot of food allergies in our family and I like to keep healthy snacks around that everyone can eat. This recipe has no gluten, eggs, dairy or corn, so it's the perfect go-to treat in our house. —Tanja Miller, Peoria, Arizona

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