A Nutrition Guide To Peanut Butter: Nutrition Facts, Protein And More

Ayushi Khandelwal ·
A Nutrition Guide To Peanut Butter: Nutrition Facts, Protein And More

Peanut Butter Nutrition Facts That Might Surprise You

Peanuts have bountiful applications in the culinary world where they embellish every dish they are added to. Unfortunately, the butter extracted from these nuts has falsely acquired a bad name when it comes to our health.

Is peanut butter bad for us? The answer is no. Some may perceive it as a bane because of the high-calorie and high-fat content, but there is more to the story.



Peanut Butter Nutrition Facts

For 32 g of salted, smooth peanut butter:




16 g


140 mg


8 g


2 g


3 g


7 g


Peanut butter is one of the best plant sources of protein- this makes it suitable for vegan and vegetarian diets. The fat content may seem large but it mainly consists of monounsaturated and polyunsaturated fats which support heart health. Peanut butter has far lesser carbs than other indulgent snacks. You can opt for sugar-free peanut butter that avoids spikes in blood sugar and reduces your carb intake. Some of the micronutrients that can be found in peanuts are zinc, vitamin E and B, iron and copper.

What Makes Peanut Butter So Wholesome

Peanut butter, especially natural ones, has a myriad of benefits for health. No wonder it is loved by all! People who want to inculcate healthier habits can use peanut butter to substitute other sodium-laden, high-fat butter.

Peanut Butter Is Heart-Healthy

As previously discussed, the ratio of unsaturated fats to saturated fats is high in peanut butter. This allows your heart to stay strong and efficient. These unsaturated fats lower the cholesterol in the body, which also protects the heart. Peanuts have an antioxidant called resveratrol, which reduces cardiovascular inflammation, improves circulation and relaxes blood vessels (1). Peanuts decrease the oxidation of harmful LDL (cholesterol) which clog arteries and contribute to heart diseases like coronary artery disease. Many products on the market add trans fats and vegetable oils that can have negative side effects on the heart. Choosing low-processed, sugar-free peanut butter can help us get the most out of it.

Peanut Butter Aids Weight Loss

When it comes to weight loss, we can tend to get carried away and cut more calories than required for the body. We must never go below our 1500 calories and we should not have to deprive ourselves of the food we need to stay healthy (yes, even carbs) – Instead, we can pick products that give us the right nutrients within the permissible calorie range. Peanut butter provides a solution for this as it is not only delicious but keeps you fuller for a longer time as well. In this way, it can prevent overeating and curb cravings.

Peanut Butter Is An Ideal Snack For Bodybuilding

Peanut butter is a rich source of protein, one of the highest amongst the plant kingdom. There are plenty of bodybuilders and athletes that follow a plant-based diet and would surely benefit from including peanut butter in their diet. The vitamins and omega-3 fatty acids help build muscle, repair injuries and enhance stamina. To increase the concentration of essential amino acids like methionine in your meal plan, eating this spread with multi-grain bread is a great idea. Consuming peanut butter regularly can preserve muscle mass and keep you fit while you hit the gym!

Peanut Butter Can Fight Sugar Cravings

As we know, sugar in excessive quantities can have adverse effects on health – it can increase the risk of obesity, cardiovascular diseases and diabetes. To avoid these outcomes, peanut butter can be added to dishes like barfis, granola bars, cereal, cookies and ice cream. This will level up the flavor without the negative impacts and keep you satisfied longer too. Roasted peanuts have a deep sweet taste to naturally add to your beloved desserts. With this alternative, refined sugar can be cast aside and with it all the disadvantages it brings.

Peanut Butter Boosts The Production of 'Happy Hormone'

Eating peanut butter could uplift your mood and make you feel happier. Having a happy mind is important to sustaining a healthy immune system. Consuming peanut butter has been reported to suppress the symptoms of depression and anxiety (2). Peanuts trigger the release of serotonin, a neurotransmitter that makes you feel happy. It also contains beta-sitosterol which can alleviate depressive symptoms. Tryptophan in peanuts, an amino acid that regulates melatonin, prohibits insomnia. Getting enough sleep also influences stress levels in the body which makes this vital to your well-being. Eating wholesome food can instantly make you feel better and peanut butter may be just the trick you are looking for.

Peanut Butter Regulates Blood Sugar Level

For those who are fighting diabetes, sugar is something that has to be greatly reduced or cut out entirely. This can be challenging because giving up the things you like is mentally taxing. Peanut butter can be used to add some sweetness without creating a spike in blood sugar. Peanuts are high in magnesium, a mineral that can improve insulin sensitivity. This spread has a low glycemic index while decreasing appetite (2). Studies have revealed the capacity of peanut butter to lower blood sugar and be a preventative measure to obesity, one of the precursors to diabetes. Several sugar-free peanut butter spreads are available for those on a specific diet plan.

Peanut Butter Is Rich In Antioxidant Properties And Dietary Fibre

Besides resveratrol, peanut butter is enriched with other antioxidants that protect our cells from damage and oxidative stress. One of these is p-coumaric, which was observed to reduce arthritis in rats. It can help maintain healthy bones. Niacin, folate, riboflavin are among the antioxidants that convey benefits. Niacin (vitamin B3) is known to hinder cholesterol levels, promote digestion and cognitive function. Riboflavin (vitamin B2) is responsible for the breakdown of food into energy as well as the absorption of nutrients. Fiber is essential for good digestion and lowers the risk of obesity and strokes.

Peanut Butter Is Packed With Protein

Did you know that peanuts come from the same family as beans? Coming under the legume category, peanuts pack a punch of essential proteins. Many vegans and vegetarians struggle with protein deficiencies and hence, peanut butter could be useful for them. Protein is the foundation of every cell and every functional pathway in the body. To stay fit, we must ensure that we are getting enough protein. Peanuts are an effective way to get your necessary dose of protein; but if you want to optimize your protein intake, adding it to foods that are already rich in protein like oats is a suitable option.

A Healthy Approach To Peanut Butter

Too much of anything can be a bad thing so be sure to consume peanut butter in moderation to reap the benefits. Reach for the jar of organic, unsweetened peanut butter instead of ones packed with additives and preservatives. This will help sustain a better lifestyle while you can still relish some healthy snacks. Cora has a great selection of peanut butter spreads and desserts made with real, chemical-free ingredients!

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