Peanut Butter

By Holly Bieler
Updated on 02. Jul. 2020

Peanut butter might get a bad rep for its high fat and calorie content, however in moderation this pantry staple isn't just delicious, but surprisingly nutritious as well.

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Peanut butter...

  • packed with heart-healthy fatty acids.
    While peanut butter has a high fat content, it is most composed of good mono- and polyunsaturated fatty acids, which have beneficial effects on the brain and heart, among other benefits.
  • a great source of protein.
    Just one tablespoon of peanut butter contains 4 grams of satiating protein.
  • ...contains considerable amounts of vitamins and minerals.
    Peanut butter is a notable source of various vitamins of the B group, including biotin (vitamin B7). This substance, also often called vitamin H, helps support skin, hair and nail health.
  • ...can help lower cholesterol.
    Peanut oil’s abundant fatty acids have been shown to help lower cholesterol levels.
  • ...protects the cells.
    Peanut butter is an excellent source of vitamin E, which can help protect our body’s cells against harmful free radicals.
  • ...strengthens the bones.
    100 grams of peanut butter contains more than 50 percent of your daily requirement phosphorus, a mineral which is needed throughout the body for metabolic processes and along with calcium is the building material for our bones.
  • most nutritious when its high quality.
    To make sure that all the above-mentioned plus points really do apply, purchase high quality peanut butter. Cheap products usually contain less nutrients and added sugar, trans fats and preservatives. Good quality peanut butter will contain at least 70 percent peanuts.

What You Should Know About Peanut Butter

Peanut butter might get a bad rep because of its high calorie and fat content, however in moderation this delicious spread can be incredibely nutritious. Produced with ground roasted peanuts, peanut butter contains valuable minerals and vitamins and is a great source of protein.


Peanut butter was actually invented by the Aztecs, although their original version tastes far different than modern iterations. 


There is no special season for peanut butter.


Genuine and high-quality peanut butter has an intense and aromatic peanut flavor.

Our Favorite Recipes With Peanut Butter

Find all our recipes with peanut butter here.

How Healthy is Peanut Butter?

Whether or not peanut butter is healthy depends largely on its quality. High-quality peanut butter containing only peanuts is very nutritious, providing a good portion of high-quality vegetable protein as well as various B vitamins and folic acid and vitamin E, which helps prevent premature aging and protects the cells from damaging free radicals.  The magnesium content of peanut butter is also particularly high: a 100 gram serving covers almost two thirds of your daily requirement of this mineral, which supports nervous system health and can relieve tension in the muscles. Peant butter is also an excellent source of protein.

And while peanut butter does contain a lot of fat, its mainly composed of monounsaturated and polyunsaturated fatty acids, which are beneficial to the heart and vital for many bodily functions.

Peant butters' high fat and calorie content doesn't make it ideal for dieters. 2 tablespoons already contains nearly 200 calories.

Calories 589
Protein 24 g
Fat 45 g
Carbohydrates 21 g
Fiber 5.2 g

Shopping and Cooking Tips


Be sure to look at the label before you buy - the best peanut butter contains peanuts and no other ingredients. The peanut content should be at least 90 percent and preferably significantly higher. If the ingredients list contains sugar, palm fat and any possible additives with E-numbers, don't buy it, as it will be significantly less nutritious.


Peanut butter can be stored without refrigeration even after opening, so it stays spreadable and nice and creamy. 


You can use peanut butter directly from the jar. You may need to stir it once if the peanut oil has settled on the surface.

What to Make With Peanut Butter

Peanut butter is incredibely versatile. It makes a delicious and nutritious snack on apples or celery, as a protein-rich addition to oatmeal, and in a variety of sweet dishes like cookies, cakes and crumbles. It's also an energizing and tasty addition to smoothies.

Peanut butter also goes great in savory dishes as well. It makes an excellent base for salad dressings or sauces, especially for Asian and Asian-inspired dishes. 

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