Is Peanut Butter Healthy?

Peanut Butter Nutrition Facts and Tips

Is peanut butter healthy?

This is an important question and the answer is explained below.

Peanut butter is very nutritious and healthy for you. It's cholesterol-free, has a good amount of protein, minerals, and vitamins and has a lot of healthy unsaturated fats.

And more importantly, kids love it! An average child will eat about 1500 peanut butter and jelly sandwiches by the time they are out of high school, so it's nice to know that this is a healthy treat for them.

Here are some peanut butter nutrition facts that you might like to know.

Calories in Peanut Butter

2 tbsp. of peanut butter contains about 8 grams of protein. This is a good amount of your daily protein intake and added to whole wheat bread will give you a complete protein (which means it gives you all 9 essential amino acids).

There are a number of vitamins and minerals also in peanut butter that we need daily.

  • Vitamin B6 and E
  • Pantothenic acid
  • Thiamin (B1)
  • Riboflain (B2)
  • Folate
  • Choline
  • Magnesium
  • Potassium
  • Zinc
  • Iron
  • Copper
  • Phophorus
  • Manganese
  • Selenium

With all the protein, vitamins, and minerals that are contained in peanut butter, is peanut butter healthy?

Health Benefits of Peanut Butter

Is peanut butter healthy?

Well according to Dr. Walter C. Willett - A Professor of Nutrition from Harvard School of Public Health, there have been many studies done over the years proving that people who eat nuts or peanut butter regularly have a less chance of developing heart disease or diabetes then people who rarely eat these foods.

Unsaturated fats, which peanut butter has a lot of, will help to reduce bad cholesterol and the risk of heart disease. But eating too much over the years can clog up your arteries.

More Health Benefits

13-17 milligrams of niacin a day can reduce the risk of Alzheimer's disease and 2 tbsp. of peanut butter contains about 4 mg of niacin. Other foods you can mix with peanut butter that are high in niacin are red meats, fish, low sugary cereals from General Mills and other top companies, and Wheat Bran.

And says that niacin in peanut butter helps recover cell damage in the brain, which will help protect against Alzheimer's.

So eating 2 tbsp. of peanut butter a day is recommended for better health.


If you put peanut butter and fruit together you have a very healthy and nutritious snack.

According to Jennifer Ventrelle - a registered dietitian at Rush University Medical Center, the carbohydrate from fruit, such as an apple or banana, and the protein from peanut butter will digest slowly and you will fill full longer, which means you won't be snacking as much.

Healthy Peanut Butter Snacks

Here are some healthy, portable snacks that are great for kids.

  • Take some fruit, such as apple slices or a banana, and put a tablespoon of peanut butter in a dish for dipping.

  • A glass of skim milk or 1% milk with a peanut butter sandwich is great for after school.

  • One tablespoon of peanut butter on six whole wheat crackers.

  • Use peanut butter instead of regular butter on toast and bagels

  • Frozen banana cut up with peanut butter on them

  • 2 pieces of banana with peanut butter between them and rolled in whole grain cereal.

  • Celery slices layered with peanut butter and raisins on top

So what do you think? Is peanut butter healthy?

Harvard School of Public Health
Rush University Medical Center
Mens Health

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