Health
Daily Peanut Butter: Body Benefits and Risks
Health Points
- Peanut butter delivers protein, healthy fats, and vital nutrients like magnesium and vitamin E.
- Its calorie-dense nature and potential additives mean moderation and smart label choices matter.
- Natural peanut butter—just peanuts and salt—offers the most benefits with fewer additives.
Enjoyed on toast or straight from the spoon, peanut butter is a staple in many homes, offering a tasty way to boost daily nutrition.
But what actually happens when you make it part of your daily routine?
Your Muscle Growth and Repair May Improve
Each 2-tablespoon serving of peanut butter delivers about 7 grams of protein, helping the body build and maintain muscle mass.
“Peanuts contain more protein than any other nuts,” said Malina Malkani, MS, RDN, child feeding expert and author.
You May Feel Full For Longer
Combining protein and healthy fats, peanut butter helps promote a lasting feeling of fullness, which may be useful for managing weight or avoiding cravings.
One 2022 study found women including peanuts in a calorie-reduced diet lost more weight than those who didn’t.
You May Boost Your Heart Health
Peanut butter’s monounsaturated fats are known to support good cholesterol and may help lower bad cholesterol—an important factor for heart health.
“One serving of peanuts also provides significant amounts of other nutrients that have been shown to support heart and overall health,” Malkani told Health.
With nutrients like magnesium, potassium, and fiber, peanut butter also contributes to healthy blood pressure and circulation.
You’ll Get a Solid Dose of Other Nutrients
This spread contains magnesium for bone and energy support and vitamin E to help the immune system and protect cells.
You May Consume Excess Calories
It’s easy to overdo it, since just two tablespoons pack about 190 calories, so enjoying it in moderation is key.
“Several studies have shown that nut consumption either does not affect weight or actually helps prevent weight gain,” explained Sarah Garone, NDTR, CNC.
You May Increase Your Additive Intake
Some jars contain hydrogenated oils, added sugars, or extra sodium, which can cancel out the health benefits.
Choosing simple varieties with only peanuts and salt can help you steer clear of unnecessary additives, Garone suggested.
Including peanut butter in your day can be a smart, satisfying choice when portioned wisely and selected with care. Your body—and taste buds—will thank you.