Is Peanut Butter Good for You?

Peanut butter is as popular as ever — and it’s no wonder why. It’s versatile, delicious and, for many, nostalgic. However, when you peek at the nutrition facts label, you may notice that a serving of peanut butter, typically two tablespoons, contains close to 200 calories and more than 65-percent of those calories come from fat. So you may be wondering, is peanut butter actually good for you?

What’s in a jar of peanut butter?

Pick up any jar of the stuff and you’ll see the first ingredient is always peanuts. The ingredients on the label are listed by weight in descending order — so peanuts will always be first. This is because the standard of identity of every jar labelled peanut butter must contain at least 90-percent peanuts. This applies to all jars of peanut butter including natural, unsalted or even chocolate. If the jar is made with less than 90-percent peanuts, then it must be labelled “peanut butter spread.”

A standard serving of peanut butter, or two tablespoons, provides 190 calories, 16 grams total fat, 2.5 grams saturated fat, eight grams total carbohydrates, two grams fiber, three grams sugar, seven grams protein and 135 milligrams sodium.

The key nutrients found in peanut butter include protein, unsaturated “good” fats, and vitamins and minerals like vitamin E, niacin, magnesium, copper and phosphorus. Eating a variety of protein, including from peanut butter, can help provide the nutrients the body needs to support muscles and other functions. When it comes to fat, the majority of it in peanut butter is healthy, unsaturated fat. This type of fat can help lower the risk of heart disease and works in your body to help absorb fat-soluble vitamins, while providing energy.

When it comes to vitamins and minerals, the antioxidant vitamin E helps protect cells from oxidative stress and is also important for muscle function and energy production. Copper is a mineral that is needed to form red blood cells, and to support your nerves, immune system and bones.

What about additives?

Trans fats: In 2015, the U.S. Food & Drug Administration (FDA) determined that partially hydrogenated oils are not safe to eat as they have been linked to an increased risk of heart disease. Now, you won’t find them in a majority of peanut butters on the market. You will, however, find fully hydrogenated vegetable oils like soybean and rapeseed in some brands.

These oils do not contain trans fats, but a very small amount of them may be added to increase shelf life and decrease spoilage. Palm oil, which contains saturated fat, may sometimes be used for the same reason. These types of oils take up one to two percent of the peanut butter’s overall weight — so a very small amount.

Added sugar: Sometimes sugar may be added to peanut butter in different forms like molasses, honey, agave syrup or dried cane syrup. Check the label to see how much is added and do keep in mind that the Dietary Guidelines for Americans recommends no more than 10-percent of calories from added sugar.

Other additives: You may also see additives like mono- and diglycerides added as they act as an emulsifier and prevent oil separation. The FDA has classified mono- and diglycerides as generally recognized as safe (GRAS).

Serving size matters.

Getting your fill of peanut butter can easily go from healthful to unintendingly eating hundreds or even thousands of calories. Peanut butter is calorie-dense, so portion size is key here. Skip mindlessly sitting down with a big jar and spoon. Instead, aim for two tablespoons for a sandwich or main dish, and one tablespoon for a snack (think apples dipped in peanut butter).

Is natural peanut butter healthier?

The term “natural” does not necessarily mean healthier. Whether a natural jar of peanut butter is made with just peanuts and salt, or a “regular” peanut butter is made with added oil, there really is little to no difference in the amount of saturated fat between the two. Even with added sugar, you can find regular jars with half a teaspoon of added sugar. Ultimately, choose the best peanut butter that meets your dietary goals, budget and preferences. You can find top peanut butter choices by registered dietitians here.

Bottom Line: Peanut butter can be a delicious addition to any healthy eating plan when eaten in mindful portions. Choose the peanut butter that meets your individual needs — and enjoy.