The nut butter wars are at a peak: There’s almond, macadamia, walnut, and of course, trusty original peanut butter. Because there are so many options, though, it’s fair to wonder: Is peanut butter good for you? Or are other butters better?
Peanuts are technically part of the legume family alongside peas, beans, and lentils, because they don’t grow on trees. You may have seen them shaded in fad diet plans, but they have plenty of redeeming qualities, actually. “Those diets are fads, plain and simple,” says Lauren Harris-Pincus, M.S., R.D.N., founder of Nutrition Starring YOU and author of The Everything Easy Pre-Diabetes Cookbook. “To me, any diet that cuts out whole food groups is a fad.” Short of a peanut allergy or intolerance, there’s no real reason to remove them from your diet.
But is peanut butter healthy? We asked experts for their honest answers—and the facts to back them up.
Peanut butter nutrition facts
According to the United States Department of Agriculture, two tablespoons of smooth peanut butter with salt contains approximately:
- Calories: 204
- Total fat: 16 g
- Sodium: 137 mg
- Total carbohydrates: 7 g
- Fiber: 2 g
- Sugar: 3 g
- Protein: 7 g
Compared to other nut butter varieties, peanut butter has a slightly different micronutrient profile, but is generally similar in nutritional value, says Jessica Zinn, M.S., R.D., C.D.N., registered dietitian. Depending on the specific brand you pick up, peanut butter may be slightly more nutritious compared to other nut varieties with a touch more protein, vitamins, and minerals, Harris-Pincus adds.
Peanut butter health benefits
Peanut butter has a lot of benefits to boast about.
It’s nutrient-dense.
Peanut butter is a good source of protein, monounsaturated fats, fiber, and many vitamins and minerals like phosphorus, potassium, and niacin, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics.
It’s a convenient food, in a number of ways.
Peanut butter is also shelf-stable, can be easily transported, is versatile in recipes, has a long expiration date, and kids love it, says Wesley Delbridge, R.D.N., registered dietitian and school nutrition expert. Peanut butter can fit into many different diets, including vegan and vegetarian.
It will keep you fuller, longer—which makes it good for weight loss.
If the high-fat content concerns you, Zinn assures that it actually works in your favor. “The high-fat content promotes satiety and satisfaction with meals,” she says. This also makes peanut butter great for someone trying to lose weight, because the fat and protein content will keep you full for longer, Prest adds. Plus, it has no cholesterol and has a higher ratio of healthy fat to saturated fat, she notes.
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