Top 15 Health Benefits of Peanut Butter

Peanuts are technically not nuts; they belong to the legume family. However, they should be considered nuts because of their nutritional profile. Peanuts and peanut butter contain many vitamins, minerals, plant compounds, and antioxidants, and have numerous health benefits. Pairing vegetables with peanut butter has even been suggested for vegetable-resistant children.

What is Peanut Butter?

Peanut butter is a form of peanut paste, made by grinding dry roasted peanut. With 100 percent natural peanut butter you get oil separation that looks quite unpleasant. You rarely get this form of peanut butter in stores.

Standard peanut butter has added ingredients, which are salt, sugar and vegetable oil to get a consistency similar to butter. The oil is hydrogenated to prevent oil separation, so some people prefer to buy natural peanut butter to avoid the unhealthy effects of the oil added in peanut butter. There are also crunchy peanut butter and a smooth variation. Crunchy peanut butter tends to have slightly less saturated fats and more fiber.

Despite the added ingredients, most commercially available peanut butter is at least 90 percent peanut. Oil makes up about 5 percent and salt and sugar make up the last 5 percent.

Health Benefits of Peanut Butter

1).Protein Power

If you eat two tablespoons of peanut butter, you’re getting seven grams of protein! Because it’s so full of protein, peanut butter is a very filling snack – this means you can eat less, but feel fuller, and for longer! Protein is also good for building and repairing muscles, which is really good, but especially beneficial if you work out a lot and strain your muscles. Eat some peanut butter on toast for breakfast, and you’ll feel satisfied until lunch time!

2).Healthy Heart

Studies show people who regularly include peanut butter in their diets are less likely to develop heart disease of type 2 diabetes than people who rarely eat nuts or nut products. You can still be healthy without eating nuts, but these studies show there is clearly a benefit of nuts that helps your heart. It might have something to do with all the other vitamins, minerals and nutrients found naturally in peanut butter.


I love salty foods, don’t you? The only problem is, sodium isn’t that good for us. We have to eat it in moderation, but it’s hard because it’s so present in every food! Sodium can be bad for your cardiovascular system, but potassium can counteract the dangers of sodium. And, guess what? Peanut butter is an excellent source of sodium! Pair it with your salty snacks (in moderation!) and feel better about what you eat.

4).Healthy Fat

A lot of people think peanut butter is bad for you because it contains saturated fats. In reality, saturated fat isn’t as big of a toxin as people make it out to be. Peanut butter actually contains more unsaturated fat than saturated, which means it has “healthy fats.” I know that sounds like an oxymoron, but it’s true! A healthy body needs healthy fats like avocado and olive oil and… you guessed it, peanut butter!

5).Energy Booster

Since peanut butter contains a decent amount of protein and “healthy fat,” it has the perfect amount of calories to give you energy for your activities! Just another great reason to eat peanut butter for breakfast and get a good kick off for your day!

6).Rich In Fiber

Who would have thought, but those two tablespoons of peanut butter that give you seven grams of protein also give you two grams of fiber! You need a fair amount of fiber to ensure healthy bodily functions, but it’s nice to know you can get some from delicious peanut butter instead of just cardboard-tasting cereals.

7).Weight Loss

Peanut butter is so delicious it seems more like a treat than a healthy food. But after reading all the perks so far, it doesn’t seem like a stretch that peanut butter helps with weight loss, does it? Because peanut butter has good protein and fiber content, it makes you feel fuller longer. This means you’re less hungry, and you’ll crave less junk food or unhealthy snacks. Focus on the peanut butter, and you’ll eat less overall, and your weight loss goals will be easier to manage!


Think about all the excellent points you’ve already learned – peanut butter contains protein, fiber, potassium and healthy fats. Additionally, one serving of peanut butter will give you 3 mg of vitamin E, which is an antioxidant. Also you get about 49 grams of magnesium, which helps with bone-building and muscle recovery. But wait, there’s more! You even get small, but important, amounts of zinc and vitamin B6, which helps boost immunity.

9).Source of Vitamin E

100 grams of peanut butter provides almost half of your recommended daily intake of vitamin E. Vitamin E in peanut butter acts as an antioxidant that boost your immune function and protects your cells from free radicals.

Free radicals can contribute to heart disease and certain forms of cancer, according to the National Institutes of Health. The recommended dietary allowance of vitamin E is 15 milligrams for women and men, or anyone over the age of 14. A 2-tablespoon serving of peanut butter will provide you with 2 milligrams of vitamin E. You could also swap peanut butter with almond butter, which has significantly more vitamin E.

10).Reduces Breast Cancer Risk

Girls who consume peanut butter regularly could reduce the chances of developing breast cancer later in life, a study found. One study found that girls or teenagers between the ages 9 and 15 where 39 percent less likely to develop benign breast cancer by 30 years of age, if they consumed peanut butter regularly.

Benign means non-cancerous but cutting the risk of non-cancerous breast cancer consequently helps cut the risk of the cancerous form. These benefits are likely due to the healthy fats in peanut butter, as well as its nutritional profile.

Sliced apples with peanut butter in the lunch box twice a week is a healthy and delicious way to make sure your daughter gets those essential fatty acids.

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11).Rich in Important Magnesium

Magnesium is vital for nerve function and keeping your heart rates normal. If you don’t eat a lot of vegetables it’s very possible that you are low in magnesium. Two tablespoons of peanut butter provides about 50 milligrams of magnesium, which is 12 percent of your recommended daily intake. Adults need about 400 milligrams of magnesium daily.

Peanut butter is a valuable source in a magnesium-rich diet that should include foods such as bananas, dried apricots, and avocados.

12).Helps In Muscle Building

When you try to lose weight, it often loses not only your fat tissue but also your muscles. However, peanut butter can be an excellent choice for you because one of the great benefits of peanut butter is helping you build more muscle. That’s because peanut butter is an nutrient dense substance with fiber, protein, calcium, iron, potassium, healthy fats, P-coumaric acid, resveratrol and lower cholesterol levels. These nutrients are considered extremely helpful for you to maintain the strength of your body and build muscle.

13).Controls Blood Sugar

Adding peanut butter to breakfast may help women control their blood sugar, according to a new study. Study researchers believe that besides contributing to feelings of fullness, the protein and fibrous components in peanut butter can help women regulate and maintain the levels of blood sugar in their body. Spread peanut butter on a whole grain bagel and enjoy it for a high protein and fiber breakfast that brings many health benefits for you.

14).Supports Women’s Metabolism

Peanut butter is an excellent source of vitamin B3 (niacin) and manganese, which work for the metabolic activities of the body. Niacin helps modulate cell growth and development. Manganese protects the cells against physiological stress and encourages enzymes which help eliminate harmful ammonia.

15).Great For Delaying Signs Of Aging

One of the things considered as disasters for women is aging, and peanut butter is a great option to prevent this process. The benefits of peanut butter for women in this case come from the presence of resveratrol. Resveratrol is a phytonutrient which has powerful antioxidant properties that protect women against viruses and bacteria, reduce inflammation and aids in reducing the risk of untimely ageing.

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