For some people, Peanut butter is a daily staple. According to the National Peanut Board, about 94% of American households have at least one jar of peanut butter in the cupboard, and research shows that the average American eats about three pounds of peanut butter each year. Peanut butter is delicious, filling, and has nutrients that are good for your health. But is it OK to eat peanut butter every day?
That’s a good question, especially if you tend to get bored with your diet or worry about whether you’re getting enough nutrients by “eating the rainbow.” (Unfortunately, peanut butter only comes in one color.) You might also be concerned about the fat content on the nutrition label. We asked nutritionists for their opinion.
Related: Suddenly Craving Peanut Butter? Here Are 5 Things It Could Mean
Nutritional benefits of peanut butter
According to experts, peanut butter is full of healthy ingredients. “When consumed as part of a balanced diet, peanut butter provides important nutrients that support a healthy lifestyle,” says Markita Lewis, MS, RDa registered dietitian and marketing communications associate for the National Peanut Board. “One serving of peanut butter is nutrient-dense and contains good fats, seven grams of protein and two grams of fiber, making it a filling food that can help you maintain a healthy weight or lose weight.”
Lewis points out that a serving of peanut butter provides about 15% of the recommended daily amount of vitamin E. Research is not yet complete, but some studies suggest that vitamin E levels are lower in people with certain skin conditions, such as acne and atopic dermatitis.
There’s a chance that peanut butter could help a person manage their weight. A 2019 study of nearly 100,000 people suggested that people who eat peanuts are less likely to be overweight or obese. But research is mixed on that front, too: Data published in 2022 show that people at cardiometabolic risk gained weight, but not fat or BMI, after a peanut intervention.
Related: This is the best nut for brain health, according to a neurologist and Alzheimer’s expert
How much peanut butter is too much?
Caroline Young, MS, RD, LD, RYTOwner of Whole Self Nutrition, says she eats peanut butter every day and regularly recommends it to her clients “because it’s delicious and contains many important nutrients.”
In her opinion, the most important thing is not to strictly limit a certain amount of peanut butter, but rather to ensure that it supports an overall balanced diet.
“Because peanut butter is a wonderful source of two macronutrients (fat and protein) that we need on a regular basis, I caution against strictly limiting its consumption,” says Young. “However, if peanut butter consumption becomes excessive and the balance is lost to the point that other nutrients fall by the wayside, it’s probably time to rethink peanut butter consumption and restore balance.”
After all, variety is the spice of life – and by that we don’t just mean eating chunky peanut butter in the morning and a softer version as an afternoon snack.
“Our bodies need and want a variety of foods from all food groups. As long as peanut butter fits into a relatively balanced diet, it is a healthy amount,” says Young.
Related: This is the best nut for heart health, according to cardiologists
Choosing the best peanut butter
You have many options when choosing your peanut butter. But by and large, all peanut butter offers similar ingredients and health benefits.
“In the United States, peanut butter is regulated by the Food and Drug Administration, which requires that at least 90 percent of all peanut butter must be peanuts,” says Young. “That’s why no more than 10 percent of all peanut butter on the market contains ingredients other than peanuts. That’s why I recommend people choose the one that they like best, whether that’s due to cost, taste or both.”
However, Young expressed some reservations.
“Sometimes it can make sense to pay more attention to the remaining 10% of ingredients on the peanut butter label,” says Young. “For example, if someone is working to live a more environmentally friendly lifestyle, choosing peanut butter without palm oil as a stabilizer would be consistent with their values.”
Related: The Best Nut for Weight Loss, According to Registered Dietitians
Health issues you may want to consider before eating peanut butter
Although peanut butter is generally considered a healthy option, some people need to be cautious or study labels to make a strategic choice. Of course, anyone with a peanut allergy should steer clear—but there are other health conditions that may require you to choose your peanut butter more carefully.
“Peanut butter is high in calories, especially those with added sugar and oils,” says Stacy Durborow, MS, RDN, LDN“Also, if you have kidney disease and are on dialysis, it’s important to limit your consumption of peanut butter because it’s high in potassium. If you have heart failure, look for peanut butter that contains only peanuts and has no added salt or hydrogenated oils.”
Next, three foods that make it harder to lose belly fat
Sources
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Markita Lewis, MS, RD, registered dietitian and marketing and communications associate at the National Peanut Board
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Caroline Young, MS, RD, LD, RYT, owner of Whole Self Nutrition
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Stacy Durborow, MS, RDN, LDN
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Vitamin E for Skin: What Does It Do? Cleveland Clinic.
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Serum vitamin E levels and chronic inflammatory skin diseases: A systematic review and meta-analysis. PLoS One.
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Food Standards Innovations: Sticky Standard for Peanut Butter. FDA.
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Effects of peanut consumption on cardiovascular risk factors: A randomized clinical trial and meta-analysis. Frontier Nutrition.
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Changes in nut consumption influence long-term weight change among men and women in the United States. BMJ Nutrition, Prevention & Health.
