On the one hand, nuts are known for being a great source of plant-based protein. On the other, you may have heard that peanut butter is high in sugar and sodium. So which one is it?
Is Peanut Butter Good for You?
Registered dietitians Amanda Baker Lemein, RD, and Cara Harbstreet, RD, both say that peanut butter is, in fact, full of nutrients that benefit the body. “Peanut butter is a delicious, affordable and accessible source of plant-based protein and important nutrients,” says Lemein, who has worked with the National Peanut Board. “It is also very versatile and can be used in a variety of snacks and meals that fit within many different cuisines and cultural foods. Plus, as a zero-waste crop with the lowest water usage of any nut, it is a sustainable and healthy choice for people and the planet alike.” In other words, she’s a fan and peanut butter easily gets her registered dietitian seal of approval. What about the claims of sugar and salt? If you choose natural peanut butter, you will likely end up with very minimal salt and sugar, if any. “The amount of added sugar and salt in peanut butter is a very small contribution compared to the most common sources of added sugar or high sodium foods,” Lemein says. She adds that it’s also important to consider someone’s diet and not just focus on one food. “It is important to consider the full picture in nutrition and the benefits a food can bring to one’s full diet,” she says. Keep reading to see a full nutritional breakdown of peanut butter and to learn more about its many health benefits.
Peanut Butter Nutrition Facts (for a Serving of Two Tablespoons)
Protein: 8 gTotal fats: 16 gCarbohydrates: 7 gFiber: 3 gCalcium: 20 mgIron: .7 mg
7 Health Benefits of Peanut Butter
1. It’s an easy way to up the protein in your snacks
As the above nutrition facts show, one serving of peanut butter has eight grams of protein. Harbstreet says this is an adequate amount to be considered a primary protein source in snacks, but not necessarily in meals. “It has enough to contribute to overall protein intake in meals and snacks, but there are other foods with a higher protein content,” she says. So while you may want to round out a breakfast smoothie with another protein source, like protein powder or a side of scrambled eggs, it does work as a power snack before or after a workout or when that afternoon slump hits.
2. Peanut butter is good for your heart
Both dietitians say that peanut butter is high in poly- and monounsaturated fats—those are the “good” types of fat. “These types of fats play a variety of beneficial roles in the body, including reducing cholesterol levels and delivering fat-soluble vitamins,” Lemein says. Scientific studies have found that people who regularly eat foods with unsaturated fats are at lower risk for cardiovascular disease.
3. Eating peanut butter supports brain health
The unsaturated fats in peanut butter aren’t just good for the heart; they benefit the brain too. These fatty acids are crucial for brain function and are even linked to supporting mental health. It’s not just the taste that makes peanut butter a mood-boosting food!
4. It’s good for your skin
Peanut butter is an oft-overlooked beauty food. Lemien says that the reason why it supports skin health is because it’s a good source of vitamin E. “Vitamin E is a fat-soluble vitamin that is important to many aspects of a healthy body, including promoting healthy skin,” she says. “It is an antioxidant that can reduce the build-up of free radicals, including those that impact the skin.” She says that one serving of peanut butter has about 15 percent of the amount of vitamin E recommended for the entire day.
5. Eating peanut butter supports the immune system
Another one of the nutrients in peanut butter is magnesium. Harbstreet says that magnesium benefits the body in several different ways, one of which is supporting immune health. “Magnesium is found in a lot of foods, but sourcing it from peanut butter can be an easy way to meet the daily recommended intake,” she says. Top a slice of peanut butter toast with berries and you’ll support your immune system even more!
6. It helps provide the body with energy
The protein, healthy fats, carbs and magnesium in peanut butter all help give the body energy. While you may know that protein, carbs and fats are all used by the body for energy, what you may not know is that magnesium is too. “Magnesium might be best known for its role as an electrolyte, which is why it’s often included in sports drinks and hydration tools,” Harbsteet says. Yet another reason why this nut butter makes for such a great workout recovery snack.
7. Eating peanut butter is good for your gut
Peanut butter doesn’t have a ton of fiber, but it does have three grams per serving, which is still a nice drop in the bucket. (You want to aim to get between 25 and 35 grams a day.) Fiber is a key nutrient for keeping the digestive tract working properly and it’s also good for your heart. For all of these reasons, you can feel pretty darn good about dunking your spoon in a jar of peanut butter. Now that that’s settled, on to the next debate: If peanut butter and banana or peanut butter and jelly sandwiches is the greatest lunchbox staple of all time. Next up, find out how peanut butter compares to almond butter in terms of nutrition.
Sources
Amanda Baker Lemein, RD, registered dietitian and VP of Nutrition and Wellness at GolinCara Harbstreet, RD, registered dietitian
