For some people, peanut butter is a daily dietary staple. The National Peanut Board says about 94 percent of American homes have at least one jar of peanut butter in their cupboard, and research shows the average American eats around three pounds of peanut butter each year. Peanut butter is delicious, satisfying and has nutritional contents that are good for your health. But is it okay to eat peanut butter every day? We asked dietitians to weigh in.
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Nutritional Benefits of Peanut Butter
Experts say peanut butter is packed with good-for-you ingredients. “When eaten as part of a balanced diet, peanut butter provides essential nutrients that support a healthy lifestyle,” says Markita Lewis, MS, RD, registered dietitian and Marketing & Communications Associate for the National Peanut Board. “A serving of peanut butter is nutrient-dense and contains good fats, 7 grams of protein and 2 grams of fiber, which make it a satisfying food that can help maintain a healthy weight or weight loss.” Lewis notes that a serving of peanut butter provides about 15 percent of the daily recommended value of vitamin E, which is good for your skin.
Related: Are Peanuts Actually Good for You? Registered Dietitians Share What You Need To Know
How Much Peanut Butter Is Too Much?
Caroline Young, MS, RD, LD, RYT, and owner of Whole Self Nutrition, says she eats peanut butter every day and recommends it to clients regularly “because it is delicious and rich in essential nutrients.” She says the important thing isn’t imposing strict limits on a specific amount of peanut butter—but rather, ensuring it supports a balanced diet overall.
“Since peanut butter is a wonderful source of two macronutrients (fat and protein) we need on a regular basis, I caution against putting rigid limits on its consumption,” says Young. “However, if peanut butter intake becomes excessive and balance is lost to the point where other nutrients are being sacrificed, it is likely time to reassess how much peanut butter is being consumed and to re-establish balance. Our bodies require and want a variety of foods from all of the food groups, so as long as peanut butter fits into a relatively balanced intake, it is a healthy amount.”
Related: This 4.5-Pound Costco Peanut Butter Chocolate Cream Pie is a Legit Slice of Heaven
Choosing the Best Peanut Butter
You have many options when making your peanut butter selection. But for the most part, all peanut butter generally offers similar contents and health benefits.
“In the United States, peanut butter is regulated by the Food and Drug Administration, which requires 90 percent (at minimum) of all peanut butter to be peanuts,” Young says. “So, no more than 10 percent of any peanut butter on the market contains ingredients other than peanuts, which is why I recommend people go for the one they like best, whether that is due to cost, taste or both. However, there are times when it might make sense for people to pay more attention to the remaining 10 percent of ingredients on the peanut butter label. For instance, if someone is working on being more environmentally friendly, choosing peanut butter without palm oil as a stabilizer would align with their values.”
Health Issues You Might Need To Consider Before Eating Peanut Butter
While peanut butter is generally considered a healthy option, certain people may need to proceed with caution or study labels to make strategic choices. Obviously, anyone with a peanut allergy would want to steer clear completely—but there are also other health conditions that might require you to choose your peanut butter more carefully.
“Peanut butter is high in calories, especially the ones with added sugar and oils,” says Stacy Durborow, MS, RDN, LDN. “Additionally, if you have kidney disease and are on dialysis, it is important to restrict your consumption of peanut butter because it’s high in potassium. If you have heart failure, look for peanut butter that only has peanuts in the ingredients and no added salt or hydrogenated oils.”
Next up, try this deliciously easy peanut butter fudge recipe.
Sources:
- Markita Lewis, MS, RD, registered dietitian and Marketing & Communications Associate for the National Peanut Board
- Caroline Young, MS, RD, LD, RYT, and owner of Whole Self Nutrition
- Stacy Durborow, MS, RDN, LDN
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