{"id":15635,"date":"2026-04-01T09:25:35","date_gmt":"2026-04-01T16:25:35","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=15635"},"modified":"2026-06-25T07:28:25","modified_gmt":"2026-06-25T14:28:25","slug":"is-peanut-butter-good-for-you","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/is-peanut-butter-good-for-you\/","title":{"rendered":"Is Peanut Butter Healthy? Everything You Need to Know"},"content":{"rendered":"

PB&J sandwiches are practically a food group in many school lunchrooms in North America. The Peanut Advisory Board (now the Southern Peanut Growers) estimated in 2009<\/a> that the average American kid ate around 1,500 PB&J sandwiches before graduating from high school. The National Peanut Board’s most recent study, conducted by the Bantam Group in November 2021, found<\/a> that 80% of adults 18+ had purchased or consumed peanuts, peanut butter, or a peanut product in the prior month. Are you one of them?<\/p>\n

Mine is. I love peanut butter, whether I slather it onto a slice of whole-grain bread, mix it into a curry sauce, or meld it into a warm, satisfying soup.<\/p>\n

One of my secret late-night snacks is a banana dipped in peanut butter. (Oops, the secret\u2019s out.) I also smear it into the grooves of celery sticks. And my dad used sometimes to spread peanut butter on a slice of cantaloupe! <\/span><\/p>\n

There are endless ways to enjoy peanut butter, but that leads me to an important question. Can a food that tasty and creamy actually be good for you?
\n<\/span><\/p>\n

If you\u2019re in the 2% of people who have a peanut allergy<\/a>, the answer is clearly no \u2014 cases of anaphylactic shock that can arise from peanut exposure can be life-threatening. And if you suffer from arachibutyrophobia (the fear of getting peanut butter stuck to the roof of your mouth, which is a real thing that\u2019s probably related to a more generalized fear of choking), the nutritional profile of peanut butter may also be beside the point. But for the rest of us, let\u2019s explore the humble peanut and see what\u2019s what.<\/p>\n

Peanut Butter Basics<\/span><\/h2>\n

Did you know that peanuts aren\u2019t nuts? Botanically speaking, they\u2019re actually legumes, in the same family as <\/span>beans<\/span><\/a>, peas, and lentils. But from culinary and nutritional perspectives, they are indeed very much like nuts.<\/span><\/p>\n

Grind roasted peanuts into a paste and voila! You\u2019ve got peanut butter. <\/span><\/p>\n

Who came up with the idea of mashing up peanuts, anyway?<\/span><\/i>\u00a0<\/span><\/p>\n

George Washington Carver, an American botanist and inventor, is often erroneously <\/span>credited<\/span><\/a> with inventing peanut butter. Carver did find a lot of uses for peanuts \u2014 over 300 to be exact \u2014 but (mythbusting alert!) peanut butter wasn\u2019t one of them. <\/span><\/p>\n

There\u2019s <\/span>evidence<\/span><\/a> that, long before Carver, roasted peanuts were being ground up by the Aztecs and Incas. <\/span><\/p>\n

In the 19th century, peanut butter turned into a commercially available product thanks to several enterprising businesspeople. Marcellus Gilmore Edson patented peanut paste in 1884. In 1895, Dr. John Harvey Kellogg (the corn flake fellow) patented a new process for making peanut butter and then advertised it as a protein for people without teeth.<\/p>\n

You can now find peanut butter-flavored everything, from cookies to snack bars to cereals. Peanut butter itself comes blended with many flavors now, too \u2014 chocolate, vanilla, cinnamon, maple, and even cookie dough. <\/span><\/p>\n

Peanut Butter Nutrition<\/span><\/h2>\n
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istock.com\/pundapanda<\/figcaption><\/figure>\n

People love peanut butter because it\u2019s <\/span>affordable, simple, versatile, and (to most people, though definitely not everyone), delicious<\/b>. Is it also nutritious? Let\u2019s see what it has to offer.\u00a0<\/span><\/p>\n

1) Peanuts Provide Healthy Plant Protein<\/span><\/h3>\n

Around <\/span>25%<\/span><\/a> of the calories in peanuts come from protein, making them a great <\/span>plant-based protein<\/span><\/a> source. For you number-crunchers, that comes out to about 8 grams of protein per 2-tablespoon serving of peanut butter. (And for those of us who\u2019ve been known to eat it straight from the jar with a spoon, two tablespoons sure feels like a serving.) <\/span><\/p>\n

Peanuts offer more protein than any actual nuts. They also contain<\/a> all 20 amino acids used by the human body, including arginine, which is important for heart health.<\/p>\n

2) Peanuts Have Complex Carbohydrates and Fiber<\/span><\/h3>\n

Peanut butter contains complex carbohydrates. And if you\u2019re eating one of the natural varieties with no added sugar, it\u2019s low on the glycemic index scale, so it won\u2019t spike your blood sugar. <\/span><\/p>\n

Peanut butter also provides <\/span>fiber<\/span><\/a> (about 1 gram per tablespoon), which will help you feel fuller longer. That fiber feeds not only you; it also nourishes the beneficial bacteria in your <\/span>microbiome<\/span><\/a> so they have enough energy to do their important work on your behalf.<\/span><\/p>\n

3) Peanuts Contain Important Vitamins, Minerals, and Are Nutrient-Dense<\/span><\/h3>\n

Peanuts are a rich source of manganese, niacin, <\/span>vitamin E<\/span><\/a>, <\/span>magnesium<\/span><\/a>, and phosphorus. They also provide a wide range of antioxidants, boasting as <\/span>many<\/span><\/a> antioxidants as <\/span>strawberries<\/span><\/a>. (That was unfair; I\u2019ve never heard a peanut boast about anything. For all their goodness, they\u2019re quite humble.) Despite their humble demeanor, peanuts are both energy- and nutrient-dense. They\u2019re also a highly filling food.<\/span>\u00a0<\/span><\/p>\n

Because they\u2019re so filling, peanuts have been used as an important source of nutrition for people on difficult expeditions to remote areas and under challenging conditions. Peanuts have helped people <\/span>travel<\/span><\/a> to Antarctica, <\/span>fly<\/span><\/a> into space, and trek all over the world. Peanuts have also <\/span>played<\/span><\/a> a crucial role in confronting malnutrition in several African countries.\u00a0<\/span><\/p>\n

The downside of peanut butter\u2019s energy density is that<\/strong> it\u2019s possible to eat too much<\/em>. Those 2 innocent tablespoons I (I mean someone) just scooped out of the jar contain 194 calories, including over 15 grams of fat. While the role of fat in weight gain is hotly debated, it\u2019s reasonable to think that, if used as a staple food and eaten in large quantities, peanut butter might not help you lose weight. <\/span><\/p>\n

Health Benefits of Peanut Butter<\/span><\/h2>\n
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istock.com\/Professor25<\/figcaption><\/figure>\n

With all those nutrients, you might suspect that peanut butter confers health benefits. And you might be right, too!<\/span><\/p>\n

1) Peanuts Can Decrease Cell Damage and Inflammation<\/span><\/h3>\n

All those <\/span>antioxidants<\/span><\/a> in peanuts help your body counteract oxidative stress that can lead to chronic disease.\u00a0<\/span><\/p>\n

Peanuts contain one particularly potent antioxidant, <\/span>resveratrol<\/span><\/a>, which may help <\/span>reduce<\/span><\/a> your risk of cardiovascular disease, Alzheimer\u2019s disease, and cancer.<\/span><\/p>\n

2) Peanuts Can Be Good for Your Heart\u00a0<\/span><\/h3>\n

A 2015 study <\/span>published<\/span><\/a> in the <\/span>Journal of the American Medical Association<\/span><\/i> looked at the impacts of nut consumption on mortality risk among just under 72,000 European and African Americans of low socioeconomic status.<\/span><\/p>\n

They found that those individuals who ate the most nuts \u2014 especially peanuts (which they considered a \u201cnut for the purposes of the study\u201d) \u2014 had the lowest risk of death overall and from cardiovascular disease, in particular.\u00a0<\/span><\/p>\n

3) Peanuts Can Help Prevent Cancer\u00a0<\/span><\/h3>\n

A 2018 study in the <\/span>Nutrition Journal <\/span><\/i>looked<\/span><\/a> at peanut, pine nut, and almond consumption among 923 colorectal cancer patients and 1,846 controls in Korea. For both men and women, a higher intake of nuts (at least 3 servings per week) was strongly associated with a reduced risk for colorectal cancer.\u00a0<\/span><\/p>\n

A 2013 study <\/span>published<\/span><\/a> in <\/span>Breast Cancer Research and Treatment<\/span><\/i> followed 9,000 preteen girls for 15 years and found that those who ate peanut butter regularly had a 39% lower risk of developing benign breast disease as young women. This matters because certain forms of benign breast disease are associated with an increased risk of breast cancer later in life.<\/span><\/p>\n

4) Peanuts Can Help Keep Your Brain Healthy\u00a0<\/span><\/h3>\n

Peanuts are rich in unsaturated fats, vitamin E, and B vitamins, all of which are important for <\/span>brain<\/span><\/a> health.\u00a0<\/span><\/p>\n

Some studies have <\/span>shown<\/span><\/a> that eating nuts can help improve cognition, memory, and recall<\/span>.<\/b> The <\/span>2020 ARISTOTLE study<\/span><\/a> and related lab findings <\/span>suggest<\/span><\/a> that <\/span>peanut and peanut butter consumption may benefit brain function and reduce stress in healthy adults<\/b>, possibly due to bioactive compounds like polyphenols and antioxidants.<\/span><\/p>\n

Other studies have <\/span>found<\/span><\/a> that peanuts, in particular, produce a specific brainwave associated with better sleep, improved <\/span>immunity<\/span><\/a>, and the body’s natural healing ability.\u00a0<\/span><\/p>\n

And the niacin in peanuts has been <\/span>found<\/span><\/a> to be beneficial in preventing <\/span>Alzheimer\u2019s disease<\/span><\/a>.\u00a0<\/span><\/p>\n

5) Peanuts Can Help Fight Stress\u00a0<\/span><\/h3>\n

No, I\u2019m not talking about feeling better after stress-eating a few tablespoons straight from the jar. Peanut butter contains a phytosterol called beta-sitosterol, which has been shown to help normalize<\/a> high cortisol levels in studies of endurance athletes. <\/span><\/p>\n

Cortisol is also known as the body\u2019s stress hormone, so eating peanut butter may help manage feelings of anxiety.\u00a0<\/span><\/p>\n

The Controversial Side of Peanut Butter<\/span><\/h2>\n
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istock.com\/Enes Evren<\/figcaption><\/figure>\n

The ingredient list for peanut butter can be as simple as: peanuts.<\/span><\/p>\n

Some manufacturers, though, add ingredients to change the flavor and texture, and even alter the nutritional profile. Some of these additives can be downright dangerous.<\/span><\/p>\n

Where and how peanuts used to make peanut butter are grown can also affect the healthfulness of the end product.<\/span><\/p>\n

6 Things to Consider Avoiding in Your Peanut Butter<\/span><\/h3>\n

While peanut butter requires only \u201cground peanuts,\u201d some commercial varieties contain problematic substances. In addition, even some \u201cpeanut-only\u201d brands may raise health concerns.\u00a0<\/span><\/b><\/p>\n

1. Sugar\u00a0<\/b><\/h3>\n

Sugar is used to add sweetness to peanut butter. I was recently at the store looking for a new brand of peanut butter to try, and was appalled by how many of them (even varieties labeled \u201cnatural\u201d) contained added sugar.\u00a0<\/span><\/p>\n

I\u2019m sure you don\u2019t need another lecture on the health problems that are caused by added sugar. It\u2019s a primary culprit behind <\/span>obesity<\/span><\/a>, <\/span>heart disease<\/span><\/a>, <\/span>Alzheimer\u2019s<\/span><\/a>, and practically every other major chronic disease of our times. And it\u2019s not just in donuts and candy. A surprising amount of the sugar in the modern diet is snuck in as an additive to foods (like peanut butter!).\u00a0<\/span><\/p>\n

(If you would like to explore the problems with refined sugar, and discover some healthier alternatives, without a lecture, check out our comprehensive article here: \u201c<\/span>Exploring the Healthiest Sugar Alternatives: A Comprehensive Guide to Types of Sweeteners<\/span><\/a>.\u201d)<\/span><\/p>\n

Both Skippy and Jif regular peanut butters feature sugar as the second ingredient, with Skippy adding 4 grams per 2-tablespoon serving and Jif slightly less.<\/span><\/b><\/p>\n

2. Salt\u00a0<\/b><\/h3>\n

Salted peanut butter can contain 50 to 75 milligrams of sodium per tablespoon.\u00a0<\/span><\/p>\n

If you use peanut butter frequently and want to minimize your sodium intake, look for unsalted versions. Relatedly, if you make your own peanut butter at home, purchase unsalted peanuts.\u00a0<\/span><\/b><\/p>\n

3. Oil<\/b><\/h3>\n

As if 15 grams of fat in every 2 tablespoons wasn\u2019t enough, many peanut butters also contain added oils.\u00a0<\/span><\/p>\n

Some of the biggest peanut butter brands, like Skippy, use fully hydrogenated oil, which has been <\/span>linked<\/span><\/a> to many health problems, including heart disease.\u00a0<\/span><\/p>\n

Many of the more natural brands of \u201cno-stir\u201d peanut butter contain added palm oil. In addition to being a source of saturated fat, this comes with <\/span>ethical<\/span><\/a> concerns. Palm oil plantations are a major driver of deforestation in the rainforests of Indonesia, Malaysia, and Thailand. Bulldozing old-growth forests to plant rows of oil palms destroys the homes of Native people and already endangered <\/span>species<\/span><\/a>, like orangutans.\u00a0<\/span><\/p>\n

There are also reports of palm oil corporations violating <\/span>human rights<\/span><\/a>. Farmland and forests are cleared without permission, and the companies involved provide unsafe working conditions and inadequate pay to their workers. If you\u2019re going to eat palm oil and you don\u2019t want to contribute to these major problems, look for a \u201cfair trade\u201d certification as a step in the right direction.<\/span><\/b><\/p>\n

4. Aflatoxins\u00a0<\/b><\/h3>\n

You may be surprised to learn that peanuts don\u2019t grow on trees or bushes. They grow underground. And since they grow best in hot climates, they\u2019re susceptible to fungal infections. When it\u2019s humid as well as hot, some of these fungi produce a class of toxins known as aflatoxins. They\u2019re concerning because they have been known to <\/span>increase<\/span><\/a> cancer risk in humans.\u00a0<\/span><\/p>\n

Peanuts are not the only potential culprit here; other foods at risk for containing aflatoxins include corn, figs, cereals, cottonseed, and tree nuts.\u00a0<\/span><\/p>\n

How do you choose peanut butter with the lowest amount of aflatoxins?\u00a0<\/span><\/p>\n

DrWeil.com<\/span><\/a> reports that when Consumers Union tested a variety of peanut butter brands, <\/span>the lowest aflatoxin concentrations were found in the best-known brands<\/i><\/strong>, while the highest levels occurred in fresh ground peanut butter at supermarkets. The National Cancer Institute of the U.S. National Institutes of Health <\/span>recommends<\/span><\/a> buying only \u201cmajor commercial brands of nuts and nut butters\u201d to avoid this contaminant.<\/span><\/p>\n

In general, I\u2019m a fan of fresh foods and local production. But due to the aflatoxin concern, when it comes to peanut butter, it seems wise to opt for a variety produced by a well-known company that contains only peanuts (and maybe salt) as ingredients.\u00a0<\/span><\/p>\n

This is one food where it\u2019s best to steer clear of the bulk bins and \u201cfresh ground\u201d found in many natural foods stores.<\/span><\/p>\n

If you choose to purchase your own peanuts and grind your own butter at home<\/i><\/strong>, be sure to examine and throw out any nuts that don\u2019t look right. Moldy, shriveled, or discolored peanuts belong in the compost pile, not in your peanut butter.\u00a0<\/span><\/p>\n

And as a side note, researchers at Johns Hopkins University <\/span>found<\/span><\/a> some evidence that certain plant compounds may counteract the negative effects of aflatoxins. These include chlorophyll in green vegetables like spinach and phytochemicals in root vegetables such as carrots and parsnips. (Here at Food Revolution Network, we can\u2019t resist praising fresh produce, even in an article about peanut butter!)<\/span><\/b><\/p>\n

5. Pesticides\u00a0<\/b><\/h3>\n

Unless you buy organic peanut butter, the jar likely contains pesticides.\u00a0<\/span><\/p>\n

According to the USDA Pesticide Data Program, <\/span>13 pesticides<\/span><\/a> are commonly found in peanut butter.\u00a0<\/span><\/p>\n

The most common is called <\/span>piperonyl butoxide<\/span><\/a>, a known endocrine disruptor, a possible carcinogen, and a threat to honeybees.\u00a0<\/span><\/p>\n

When consuming peanut butter, the best way to reduce your exposure to pesticides is to purchase a certified organic brand.<\/span><\/b><\/p>\n

6. Genetically Modified Ingredients<\/b><\/h3>\n

Another reason to avoid peanut butters with added hydrogenated oil is that the oil used usually comes from a genetically modified crop.\u00a0<\/span><\/p>\n

Rapeseed, soybean, or cottonseed oil are some of the most commonly used. The <\/span>majority<\/span><\/a> of these crops are genetically modified in the United States and Canada.<\/span><\/p>\n

There\u2019s been talk of another genetically modified component that may eventually reach jars of peanut butter everywhere: allergy-free peanuts.<\/span><\/p>\n

Researchers <\/span>can<\/span><\/i> edit peanut genes in experimental settings and are actively working <\/span>to reduce allergenic proteins<\/span><\/a>, but this <\/span>hasn\u2019t yet produced peanut products that are safe for people with peanut allergies to eat or are available to consumers<\/b>. Extensive additional research, testing, and regulatory approval are still required. And there are some <\/span>doubts<\/span><\/a> about whether the result would be as rosy as promised, but it is something to keep in mind for the future if you want to avoid GMOs, or on the flip side, if you or someone in your household has a peanut allergy. (For more on GMOs, also known as bioengineered foods, <\/span>see our article here<\/span><\/a>.)<\/span><\/p>\n

A Note on Peanut Allergies<\/span><\/h2>\n

Odds are you know someone with a peanut allergy.\u00a0<\/span><\/p>\n

What\u2019s interesting is that there\u2019s evidence that suggests we might not be as allergic to food itself as we are to what\u2019s <\/span>being done<\/span><\/a> to food.\u00a0<\/span><\/p>\n

For instance, in the United States, our food system is teeming with GMOs, artificial flavorings and ingredients, fillers, chemicals, and dyes. Peanut butter is no exception.\u00a0<\/span><\/p>\n

Peanut allergies have seen a dramatic increase in the last generation. Around 2.5% of children are <\/span>now allergic to peanuts<\/span><\/a>, which is a 21% increase since 2010.\u00a0<\/span><\/p>\n

The good news is that we\u2019re more aware of this as a society, medical professionals are better equipped to diagnose and treat them, and parents have more ways to help prevent their kids from developing peanut allergies.\u00a0<\/span><\/p>\n

In 2017, the National Institute of Allergy and Infectious Diseases released<\/a> new guidelines recommending that high-risk infants \u2014 those with severe eczema or egg allergy \u2014 be introduced to peanut-containing foods as early as 4 to 6 months of age to reduce their risk of developing peanut allergy. <\/span><\/p>\n

And it goes without saying, but it\u2019s worth saying again: If you have a peanut allergy, don\u2019t eat peanuts.<\/span><\/p>\n

How to Choose the Healthiest Peanut Butter<\/span><\/h2>\n
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istock.com\/Stefan Tomic<\/figcaption><\/figure>\n

To select the best quality, healthiest peanut butter, here are some guidelines:<\/span><\/p>\n