Is Peanut Butter Good for Weight Loss?

Medically Reviewed on 5/24/2022
Is peanut butter good for weight-loss?
Peanut butter is rich in calories. Hence, it should not be consumed in excess quantity.

Peanut butter (available in chunky and creamy versions) is considered quite healthy due to its good fats, antioxidants, and protein content. It is, however, high in calories (approximately 100 calories in one tablespoon) and fat content and must be consumed in the right quantity and way to aid weight loss.

Eating mindfully, exercising, and burning more calories than you consume are important for weight loss.

Peanut butter can be a part of your weight loss diet because of its excellent properties such as:

  • A rich source of protein
  • Enriched with dietary fiber
  • Very limited carb content (unsweetened peanut butter)
  • Contains essential vitamins and minerals
  • Promotes the feeling of fullness for a long time 
  • Reduces the risk of overeating
  • Reduces appetite
  • Helps consume limited calories
  • Enhances metabolism
  • Helps regulate blood sugar
  • Helps lose fat

Nutrients found in peanut butter

According to the USDA National Nutrient Database, peanut butter is full of nutrients such as: 

  • Proteins
  • Carbohydrates
  • Monounsaturated fatty acids
  • Folate
  • Niacin
  • Pantothenic acid
  • Pyridoxine
  • Riboflavin
  • Thiamin
  • Vitamins E, C, and A
  • Sodium
  • Magnesium
  • Calcium
  • Manganese
  • Phosphorus
  • Selenium
  • Copper
  • Iron
  • Zinc

Nutritional content chart for peanut butter

Two tablespoons of peanut butter contain:

Table. The nutritional content of peanut butter (2 tbsp.)
Nutrient Amount
Calories 207
Proteins 9 grams
Fats 18 grams
Carbs 6 grams
Fiber 3 grams
Sugar 1 gram
Potassium 208 mg
Folate 24 mg


Weight loss occurs in the belly before anywhere else. See Answer

6 ways to add peanut butter to your diet

Peanut butter can be added to your diet in six ways that include:

  1. Adding one or two spoonfuls of peanut butter to morning smoothies
  2. Spreading peanut butter and honey on whole-grain toast or sandwiches
  3. Consuming Thai-style peanut butter soup with onions, garlic, and tomatoes
  4. Eating frozen yogurt topped with peanuts or peanut butter
  5. Stirring creamy peanut butter into oatmeal or oats
  6. Tossing peanut butter with salads

Peanut butter is one of America's favorite comfort foods. Studies have proved that snacking on this in a controlled amount is a good way to control hunger without the risk of weight gain.

How much peanut butter should be consumed for weight loss?

Peanut butter is rich in calories. Hence, it should not be consumed in excess quantity. You should be very cautious concerning the portion size when eating peanut butter.

According to some studies, it is recommended not to consume more than two tablespoons (approximately 32 grams) of peanut butter a day. Eating it in the right amount (in moderation) might help you shed pounds.

Depending on the individual needs, consult your dietician to know the right quantity and best way to consume peanut butter for weight loss.

Check the list of ingredients before buying the product. Avoid eating brands that have tons of added sugar, salt, and preservatives.

The best options are natural, organic peanut butter brands that have the lowest amount of sodium and added sugar.

15 potential health benefits of peanut butter

Fifteen potential health benefits of peanut butter include:

  1. Lowers the risk of weight gain and obesity
  2. Prevents heart diseases and high blood pressure
  3. Prevents diabetes due to low glycemic index
  4. Boosts recovery after an intense workout
  5. Contains essential vitamins and minerals such as copper, folate, B vitamin B3 and B6, and manganese
  6. Improves heart health due to its healthy fat content
  7. Lowers low-density lipoprotein (bad) cholesterol and increases high-density lipoprotein (good) cholesterol
  8. May reduce the risk of cancer due to its antioxidant content
  9. Promotes blood vessel health and functioning 
  10. A natural source of arginine, an amino acid that may prevent heart and vascular diseases
  11. A great source of antioxidants that helps prevent and repair cell damage 
  12. Lowers the risk of cognitive decline due to its resveratrol content
  13. Protects against Alzheimer's disease and other neurodegenerative diseases
  14. Prevents gallstones
  15. Promotes stronger bones

4 health risks of peanut butter

Four health risks of peanut butter include:

  1. In some cases, people with peanut allergies may suffer serious repercussions from eating peanut butter.
  2. Peanut butter contains a high amount of calories per serving, and if eaten in excess, it can lead to unwanted weight gain.
  3. Peanuts contain some saturated fats that can lead to heart issues when consumed in excess over time.
  4. Peanuts are high in phosphorus that can limit the body’s absorption of other minerals such as zinc and iron, leading to conditions such as iron deficiency anemia or zinc deficiency.

3 alternatives of peanut butter

Three alternatives to peanut butter include:

  1. Almond butter
  2. Macadamia nut butter
  3. Walnut butter


The Best Diet Tips: How to Lose Weight the Healthy Way See Slideshow

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Medically Reviewed on 5/24/2022
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