Is Peanut Butter Good for Your Health?

Having a delicious piece of bread with peanut butter on it, who grew up without these? Peanut butter is a product that has been in almost every kitchen for decades. You used to put it in your sandwiches, and you probably still eat it regularly, but is it healthy? Let’s find out!

What Is Peanut Butter?

To determine whether peanut butter is good or bad for your health, you have to know exactly what peanut butter is. The main ingredient in peanut butter is peanuts; some variations are composed of 100% peanuts and do not contain any other ingredients, while others contain additives. These include salt and various oils, such as palm, rapeseed, and soybean oils. Some brands also add extra ingredients, such as dextrose and sugar.

If you want your peanut butter with as few non-peanut additives as possible? Then choose one that is 100% peanut butter.

What Makes Peanut Butter Healthy?

Okay, so now you know what’s in a jar of peanut butter. But what makes peanut butter healthy? Or what is not? Actually, it can revolve around one ingredient: peanuts. The most well-known peanut butter that we eat every day is about 75-100% peanuts, which is the main ingredient that people find healthy in it.

Healthy Fats

Peanuts are rich in unsaturated fats. For example, a 100% peanut butter jar may contain nearly 50% fat. Only a small percentage of these fats, about 7%, are saturated fats. These healthy fats are good for the heart and blood vessels and lower cholesterol. In other words, if you want to consume healthy fats, adding peanut butter to your daily diet is the best way to go.

Vitamins and Minerals

Peanut butter is a rich source of several vitamins, including E, B3, and B11. It also contains minerals such as magnesium, folate, and zinc.


Peanuts are naturally rich in protein, which means that peanut butter is also rich in protein. A jar of pure peanut butter contains about 26 grams of protein per 100 grams. This is one of the ingredients that make peanut butter healthy.

How Can Peanut Butter Be Unhealthy?

Now that we have discussed the ingredients that make peanut butter healthy, we also need to look at what makes peanut butter unhealthy in some cases.

Peanut Butter, Toast, Spread, Breakfast, Jam, Sandwich

High Calories

The high-calorie content of peanut butter is not necessarily a bad thing, but it is something to be aware of. For instance, people who want to lose weight should be careful about the amount of peanut butter they eat. Besides, too many calories in a structured way can lead to obesity, which can negatively affect your health.


Several types of peanut butter contain added sugar. These are not only house brands but also light variations of many types of peanut butter. Now, we all need sugar to some extent, but too much is obviously not a good thing. We consume a lot of sugar in a day, so it is wise to avoid peanut butter that contains sugar.

Lectins in Peanut Butter

Peanut butter contains lectin PNA, which is a type of vegetable protein. This substance is known to irritate the intestinal wall. As a result, it can eventually cause abdominal pain, nausea, and other health problems. You’re not sensitive to it? Then it should hardly bother you. Doubtful? You can always alternate between regular 100% peanut butter and 100% nut butter if you do.

So, Is Peanut Butter Good for Your Health?

Of course, it is tough to determine if a product is healthy or not. Every product has good and harmful ingredients, and so does every type of peanut butter. 100% peanut butter dares to promote itself as a healthy product. This is due to the healthy fats, high amounts of protein, and various vitamins and minerals found in peanut butter.

You can definitely enjoy this creamy stuff but be careful not to consume too much of it. This way, you won’t have to worry about all the adverse effects it may have!

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