✓ Evidence Based

10 Health Benefits of Peanut Butter

Peanut butter is a tasty, nutritious, and affordable snack that can be used in a wide variety of recipes. It is made from ground-roasted peanuts and has a unique taste and texture. The best peanut butter out there is made with only two ingredients: roasted peanuts and salt. Vegetarian and low-carb diets often rely on peanut butter as a source of protein and fat.

Peanut Butter Benefits

Peanut butter is a great source of protein, heart-healthy fats, and vitamin E. It also offers many health benefits that may increase athletic performance. Let’s talk about 10 health benefits of Peanut butter.

1. It’s rich in vitamins and minerals

Peanut butter is rich in minerals like copper, phosphorus and manganese. It also contains good amounts of potassium and zinc.

The rich content of niacin in peanut butter helps boost levels of this essential nutrient in our bodies. Niacin plays an important role in many biological processes including helping our bodies produce energy from carbohydrates and fats. It also helps maintain healthy nerve function and promotes healthy skin by reducing inflammation caused by acne lesions.

Peanut butter also contains between 1 milligram and 2 milligrams of thiamine per one-ounce serving. That’s more than half the recommended dietary allowance for adults over age 51. Thiamine is essential for muscle growth and development.

Peanut butter is also a good source of iron. Iron helps your body transport oxygen in the blood to make energy from food. If you don’t get enough iron through your diet, you can become anemic and experience fatigue, shortness of breath and headaches. One tablespoon of peanut butter contains 1 milligram of iron, which is about 5 percent of the daily recommended value for men and women.

2. High in protein

Peanut butter is a good protein source. One serving of peanut butter contains 7 grams of protein, which is about 15 to 20 percent of the recommended daily intake for an adult.

This delicious spread is a complete protein source as it contains all amino acids. Amino acids are the building blocks of proteins and are required by our bodies to build muscle tissue and repair cells that are damaged by exercise stress or injury.

The high-protein content of peanut butter can help build muscle mass. A study conducted by the University of Toronto showed that people who ate peanut butter regularly increased their muscle mass by 4 percent compared to those who did not eat any at all.

3. High in healthy fats

Peanut butter is a staple of the American diet, but there’s a lot more to it than just the taste. It’s high in healthy fats, which can help reduce cholesterol levels and lower your risk of heart disease.

The recommended daily intake of fat for adults is 20 to 35 percent of total calories, according to the Dietary Guidelines. For example, if you follow a 2,000-calorie diet, you should eat about 65 to 100 grams of fat per day.

The fat content of peanut butter is roughly 50% unsaturated fat, which provides a wide array of health benefits.

4. Rich in antioxidants

Peanut butter is a great source of antioxidants, which help to reduce the risk of cancer. Peanut butter contains resveratrol and quercetin, which are both powerful antioxidants. These compounds fight free radicals in your body and can prevent them from causing damage to healthy cells.

If you want to get the maximum health benefits from peanut butter, choose a brand that has no hydrogenated fats or oils. Hydrogenated fats are made by adding hydrogen to vegetable oils, which makes them solid at room temperature. They’re often used as ingredients in certain brands of peanut butter because they help keep the oil from separating from the rest of the product.

This type of fat can negatively affect your cholesterol levels and increase your risk of heart disease. If you have high cholesterol or heart disease, it’s best to limit your intake of hydrogenated fats as much as possible.

5. Low in carbs

Peanut butter has long been considered one of the most popular low-carbohydrate snacks available in the market. In fact, it was once believed that eating peanut butter would help with weight loss because of its high protein content and low carbohydrate count. While this isn’t exactly true, it’s still a good option for anyone looking to limit their carb intake.

The number of carbs in peanut butter depends on the type you buy and how much peanut butter you use. A serving size of two tablespoons contains 10 grams of total carbohydrates and 5 grams of fiber. This means that only 5 grams are net carbs.

6. Manages blood sugar levels

Peanut butter has been shown to help slow down digestion and help to prevent rapid increases in blood sugar levels after meals. This means that peanut butter can be beneficial for people who have diabetes.

The protein in peanut butter delivers amino acids that are metabolized into glucose, which is then used by the body for energy. So eating it may help prevent your blood sugar from dropping too low.

In addition to its ability to help manage blood sugar levels, peanut butter also has benefits for people who don’t have diabetes but are at risk for developing it.

7. Aids in weight loss when eaten in moderation

The main reason why peanut butter helps in weight loss is because it is rich in monounsaturated fats that keep you fuller for longer periods of time. It also has zero carbs which makes it ideal for weight loss diets such as keto diet or low carb diet plans.

The fiber contained in peanut butter may also help with weight management. Fiber helps you feel full, making it easier to limit food intake throughout the day and avoid overeating at mealtime.

In fact, a study published in the Journal of the American Dietetic Association found that people who ate peanut butter right before bed ate less during the next day’s meals than those who didn’t.

There are many varieties of peanut butter available today, so it’s easy to find one that fits into your diet and lifestyle. Just be sure to check the nutrition label on each brand and choose one that you like best.

8. Boosts energy and mood

The energy boost you get from eating peanut butter may be due to their effect on blood sugar levels. In addition, eating peanut butter has been linked with lower rates of depression. In one study, people who ate peanuts three times per week were 50% less likely to develop depression than those who did not eat them at all.

The researchers believe that this could be due to antioxidants called phenolics in peanuts. Phenolics have been shown to have anti-inflammatory properties that may help reduce symptoms of depression.

The amount of thiamine in peanut butter also helps convert carbohydrates into energy for your body’s cells to use as fuel. Without enough thiamine, you may experience fatigue or irritability during the day.

9. Boosts heart health

Peanut butter contains unsaturated fats that can lower bad cholesterol levels. Additionally, it contains arginine and tryptophan amino acids that help improve blood flow and reduce inflammation in the body.

Arginine even helps relax blood vessels and lower blood pressure. Peanut butter also contains resveratrol, an antioxidant compound found in red wine that lowers blood pressure and increases blood flow to the heart muscle.

The Vitamin E found in peanuts may reduce plaque buildup inside your arteries by preventing oxidation of LDL or “bad” cholesterol particles. Researchers from Harvard Medical School found that eating peanut butter at least three times per week may reduce your risk of heart disease by 5 percent.

10. May reduce the risk of breast cancer

Peanut butter is a natural source of antioxidants and phytochemicals, which can help reduce the risk of breast cancer. Women who eat peanut butter may have a lower risk of breast cancer, according to a study presented at the American Association for Cancer Research. Researchers found that women who ate the most peanut butter had a 30 percent lower risk of breast cancer than those who did not eat any peanut butter.

The study included more than 86,000 women between the ages of 26 and 46. The researchers asked them to fill out food frequency questionnaires every four years from 1991 through 2007, and followed trends in their diet over time.

After 10 years of follow-up, there were 2,400 cases of breast cancer among the participants. Women who consumed the most peanut butter had a 30 percent lower risk of developing breast cancer compared with those who didn’t eat any peanut butter.

The high content of vitamin E contained in peanut butter also helps protect against colon cancer by preventing free radicals from damaging cells in your digestive tract. Free radicals are molecules produced when oxygen interacts with other molecules over time or when you breathe polluted air into your lungs.


Peanut butter is usually eaten on bread or crackers as a sandwich filling. You can also use it to flavor your favorite recipes for cookies, cakes and ice cream. The oil in peanut butter may cause it to separate from other ingredients in your recipe if you don’t stir it well before using it.

Peanut butter is highly calorie-dense and packed with all sorts of nutritional benefits. It’s a great source of plant-based protein, and it can help you meet your needs for Iron, Magnesium, and plenty more.

Plus, there are plenty of affordable brands to choose from, so if you’re looking for a healthy snack to grab between meals, peanut butter might be the right choice!