Is Peanut Butter Healthy? 11 Health Benefits Of Peanut Butter You NEED To Know

11 Peanut Butter Health BenefitsAs anyone who even remotely follows my youtube channel knows – im a peanut butter addict. Yeah its addictive and gives my taste buds a better time than a stripper dishes out on the Vegas strip but today i want to hit you with some health benefits of peanut butter and answer the question – is peanut butter healthy?

It’s not just the lazy bulkers go to food, there are some legit health benefits of peanut butter. But before you go stockpiling your cupboards and replacing your meals with spoonfuls upon spoonfuls of this sweet, sweet nutty nectar – think sensibly. Peanut butter is good for your health, in moderation (just like anything) but its high in calories. So unless you’re permabulking, you will want to limit how much you’re eating on a daily basis.

Is Peanut Butter Healthy?

As a bodybuilder, im often seen eating foods that people think im not allowed to. When eating potato I’ve honestly been asked “are you allowed to eat that” as if its the devil.

Peanut butter, almond butter, hell – any nut butter always gets the same response. Well like most things in life (other than deep fried twinkies… don’t ask) in moderation, peanut butter is healthy. It contains many health benefits, which I will go into more detail about below. But just remember – its healthy in moderation.

I’ve already mentioned above that is calorie dense. Perfect for someone who is looking to pack extra calories into their diet. Some peanut butters even contain higher amounts of protein, such as Nuts n More – an easy way to make sure you’re eating enough protein to build muscle. But too much fat, too many calories, too much of anything is bad. Providing you don’t eat it by the jar there are many health benefits of peanut butter for men & women.

So – is peanut butter good for you?

Yep. Just be sensible.

Lets move onto the main bulk of the health benefits now (again – pun intended).

Health Benefits Of Peanut Butter

11 Health Benefits Of Peanut Butter

#1 Source Of Protein

Peanut butter is probably one of the most overlooked sources of protein. Everyone knows the bodybuilding diet staples. Eggs, chicken, beef and for those who use supplements – a cheap protein source such as whey protein.

Peanut butter actually contains a fair amount of protein in it though. Not to mention the healthy fats. Add an easy (and delicious) 8 grams of protein to your diet with just 2 tablespoons of peanut butter.

It goes down so easy, whether its straight off a spoon, spread over rice cakes, eaten as a sandwhich or blended into a high calorie shake.

You can increase the protein count of your peanut butter even further by using something like Nuts n More. I love Nuts n More – but in all honesty – its an expensive way to add more protein to your diet. If you do decide to go down this route however, make sure to check out my nut butter guide to avoid wasting money on crappy nut butters.

#2 Source Of Potassium

If i asked you to name a food high in potassium what would you mention?

Banana’s? They’re packed with it.

Pound for pound however, peanuts contain even more potassium.

Potassium aids in reducing the build up of lactic acid. This means you will cramp less. If you find your cramp up often – chances are you will have a potassium deficiency. Adding a few bananas and some peanut butter to your diet will aid in all round health.

A natural peanut butter is the “healthiest peanut butter” in the sense that it contains no added nasties. No added sugars, salt – or anything else. Just ground up peanuts into a heavenly spread.

#3 Contains Good Cholesterol

I eat a lot off whole eggs. Of course the first thing someone asks when they sell me scrambling 6 eggs is “oh my god – isnt your cholesterol through the roof!?”

There are 2 types of cholesterol – good and bad. Peanuts (and natural peanut butter by default) contains good cholesterol and is considered to be a healthy heart food.

#4 Calorie Dense

Peanut butter is the perfect bulking food. Especially for those looking to add cheap calories to their diet.


On average a 50g serving of natural peanut butter contains 294 calories.

A 50g serving of peanut butter might sound a lot – but it sure as hell isn’t. Straight off the spoon its gone before you even know it. If you prefer to make a meal out of it, make some sandwiches, spread it on some toast, or dip apple slices into it.

Whilst this is a benefit – it’s also a nightmare for people cutting and who love peanut butter.

People like me.

If you’re on a calorie deficit, I personally stick to eating peanuts or almonds as I find it more filling and the food “lasts longer”. Always a good thing when dieting.

#5 Energy Source

Whilst carbohydrates are the bodies optimal energy source, fat is a quality energy source.

Using fat as a primary energy source is common amongst diabetics and those following a ketogenic or atkins style diet.

A natural peanut butter is roughly 50% fat content. Half-natty peanut butters will contain less fat and more carbohydrates due to the sugars added to final butter.

#6 Full Of Fibre & Filling

Fibre is important for maintaining a healthy digestive system and a serving of peanut butter provides just over 2g. The NHS recommend 30g of fibre daily.

Fibre is known to aid and help:

  • Promote healthy digestion
  • Increase your bodies ability to absorb nutrients from the foods you eat
  • Help you feel fuller for longer

#7 Healthy For The Heart

When the University of Harvard says something people listen. If you ever wanted a definitive and credible answer to your question of “is peanut butter healthy?” then the Harvard Medical School says yes.

Like I’ve already mentioned – too much of anything is bad. In moderation however, a healthy peanut butter choice – such as natural peanut butter – is healthy for you.

#8 Peanut Butter Aids Weight Loss

You might be thinking “Adam – what the hell are you talking about. A few paragraphs ago you were saying its packed with calories and perfect for bulking”

True dat’

Its high in fat, sodium and just all round high in calories.

BUT – peanut butter has health benefits for weight loss. The protein and fat content, along with a small amount of fibre means that you will feel fuller for longer.

#9 Nutrient Dense

This is kind of a recap of the above – with a few tasty extras.

As well as protein fibre and healthy fats and potassium – peanut butter contains antioxidants, magnesium and a range of other nutrients – all of which are good for you. For example a single serving of peanut butter will give you 3mg of Vitamin E.

#10 Organic Peanut Butter Health Benefits

The health benefits of organic peanut butter are very similar to any organic foods. If you’re wanting to limit your exposure to any residue from chemicals – you might want to opt for an organic peanut butter.

An organic peanut butter must be made from organic peanuts. This means the peanuts used can’t be grown with pesticides or fungicides. A build up pesticides overtime can put your immune system under strain and children who are exposed to a build up of pesticides may suffer delays in development.

As peanut butter and jelly sandwiches are mega popular in America and over hear in the UK peanut butter is just a really nice food to spread on toast – its a go to snack for children. Parents who may have doubt would be best to opt for an organic peanut butter.

#11 All Natural Peanut Butter Health Benefits

If you’re looking for the healthiest peanut butter – then natural is the way to go. A natural peanut butter contains nothing more than peanuts – blended into a peanut butter.

Whereas regular peanut butters can contain added sugars, added fats, flavours, e numbers, preservatives and so on, the big health benefits of natural peanut butter are that it contains no nasties.

As a bodybuilder, I personally always opt for a natural peanut butter.

Your Take-a-way Message

Peanut butter is healthy. The above list of peanut butter health benefits show that it can help general health in many ways. For those on a calorie deficit, peanut butter should be used with strict moderation. Without physically weighing out a serving, its too easy to think you’re having a 30g serving when infact you’re having 50g or 60g.

For those bulking however – fill up. One of the best benefits of peanut butter is that its laden with calories. A hard gainers dream! Hope you’ve found some useful tidbits from my post and now you know my thoughts on if peanut butter is healthy.

Other Reading:

Read more about the health benefits of almond butter:

41 Signs You’re a Peanut Butter Addict:

My Ultimate Nut Butter Review Guide:

Adam Foster is an aspiring bodybuilder, and has been training since a teenager. As the founder of the website & youtube channel 'Shreddybrek' he shares his experiences and knowledge via informative videos and articles. Get in touch if you have any questions!

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