Is peanut butter good for you? A dietitian answers

Not all foods fit neatly into one category or another. Whole grains, for instance, don’t just contain carbohydrates. They have a little protein, too.

The same can be said of peanut butter, which contains both fat and protein. But is peanut butter actually good for you? If so, which kind is the healthiest? And, is it safe to eat some every day?

Here’s what to know about this pantry staple and lunchbox favorite.

Is peanut butter considered a good source of protein?

Among dietitians, peanut butter is primarily considered a healthy source of fat. That’s because while it does contain a little protein, it’s not really comparable to other sources of protein, like fish, soy, eggs, yogurt, lean meat or cottage cheese. Most of those options contain less fat — and more protein — per serving.

What are the pros and cons of peanut butter?

A single serving of peanut butter (2 tablespoons) contains about 15 grams of fat and 200 calories. It’s a very calorie-dense food. So, if you’re struggling to manage your weight, it’s probably best not to eat too much of it. It’s also a very common food allergen.

On the other hand, if you’re struggling to keep your weight up, then peanut butter might be a great way to fit some extra calories into your diet. That’s especially true if you have a poor appetite and can’t get a whole lot down at each meal.

Peanut butter is rich in vitamin E, as well as minerals like potassium and magnesium. So, it’s very nourishing. It also contains monounsaturated and polyunsaturated fats, which support heart health and lower LDL cholesterol, sometimes known as the “bad” cholesterol. And, it’s fairly inexpensive, so it’s good for your budget.

Which brand of peanut butter is the healthiest?

There’s really not much variation between conventional peanut butters. No matter which company makes it, the ingredients are mostly just peanuts, with varying amounts of sugar, hydrogenated oil, salt and sometimes other flavorings (like honey) added. So, it really boils down to personal preference. Which brand’s flavor do you like the most? And, do you prefer smooth or chunky?

The one exception here is “natural” peanut butters, which are made solely from ground-up peanuts, and sometimes added salt. Since they contain no sweeteners to improve their flavor or seed oils to improve their texture, they’re probably a little healthier than conventional peanut butters. But they often require stirring, because the oil separates from the peanut paste. And, if your palate is more used to sweetened peanut butter, you might find the taste a little off-putting.

Just make sure the product you’re buying actually says “peanut butter” on the jar, and not “peanut spread.” Conventional peanut butters list “peanuts” as the first ingredient and only contain between two and seven grams of added sugar per serving. That’s because ingredients are typically listed in descending order, meaning the first one is used in the largest amount.

With “spreads,” the first ingredient is often sugar. So, they’re probably going to contain more of that than a conventional peanut butter would. One company in particular is better known for its chocolate and hazelnut spread. So, its peanut spread is just a new variation of sweet, spreadable chocolate, combined with a different type of nut.

Which is a healthier choice for breakfast: eggs or peanut butter?

Those are very different foods, so it’s hard to say.

Protein and fat both help satisfy hunger. But you also need enough food at each meal to stretch your stomach so that it sends a signal to your brain that you’re full.

I wouldn’t really want to eat just one of those items by itself, anyway. It would make more sense to combine it with something else that gives it a little more volume, like eggs on toast or peanut butter in a fruit smoothie.

Is it safe to eat peanut butter every day?

Unless you’re allergic to it, I’d say yes. But as with everything, moderation is key. And, that’s assuming you’re eating it as part of an otherwise varied, healthy diet.

Gillian Richardson is a clinical dietitian at UT MD Anderson.

Request an appointment at UT MD Anderson online or call 1-877-632-6789.