16 Peanut Butter Benefits: May Maintain Your Overall Health

Medically reviewed by G. Liakeas, MD FACT CHECKED

Foods are a vital component of health. Along with exercising, proper nutrition and healthy foods are a must. As the popular myth goes, “healthy is boring”.

But this statement is far from reality. Several nutritious foods also offer a feast to tastebuds. One such spread is peanut butter.  Plenty of smoothies shakes, and diet plans make use of peanut butter.

It is also dear to bodybuilders and trainers. The buzz it has created with time might have made you wonder if it is worth it and does it have any benefits.

If yes, stay hooked because this article will provide a list of benefits of the peanut butter you are looking for. 

  1. Promising Source Of Protein

    The first reason you may want to include peanut butter in your diet is its protein richness. About 100 grams of peanut butter may offer up to 25 to 30 grams of protein.

    This amount is about 50 percent of the daily required protein of a person weighing 75 kilograms. This protein is further broken down by the body and used for repair, cell building, and several vital functions of the protein. 

  1. Rich In Vitamins

    Talking about another nutritional benefit, peanut butter contains several vital vitamins. The vitamin A present in it helps take care of eyesight.

    It also contains Vitamin C which is normally linked to citrus fruits. This vitamin acts as an immunity booster and healing of ulcers, so peanut butter might aid in these functions.

    Likewise, the vitamin E present is great for the skin, and hair and even for complex functions like dissolving fatty acids. Thus, it may help prevent artery blockage. 

  1. Source Of Potassium

    Our body needs potassium for fluid balance. It acts as an electrolyte to regulate the fluid in the body. Potassium is also claimed to be heart-friendly, unlike sodium.

    It does not exert pressure on the blood and cardiovascular system. Thus, it may act as a better alternative. Peanut butter may provide 70 mg of potassium per 100 grams. 

  1. May Reduce Bad Cholesterol Levels

    Peanut butter may act as a barrier against the absorption of cholesterol from the diet. It is due to the presence of compounds like phenolic acids, flavonoids, resveratrol, and phytosterols. 

    It might significantly bring down the levels of bad cholesterol and regulate the levels of good cholesterol. It is a good source of fats as these are mainly unsaturated ones, both monounsaturated and polyunsaturated fats.

    Since these are not harmful like saturated fats, provided they are consumed in moderation, peanut butter is safe for heart health. The fats it contains are equivalent to those provided by olive oil. 

  1. May Reduce Risk Of Type-2 Diabetes

    Unsaturated fats are always the preferable option due to their health-friendliness. According to studies, it is linked to improved insulin resistance.

    Thus, it may extend a helping hand to those suffering from type 2 diabetes. Since finding a good fat source is also a struggle for people suffering from this condition, peanut butter might be a good choice. 

  1. Source Of Magnesium

    Magnesium is yet another important nutrient for the body. It has several functions to perform. Magnesium acts as a key component in the development of bones, muscles, and immunity.

    Its presence is also beneficial as it supports about 300 biochemical reactions going on in the body as a part of life processes.

    Additionally, it supports the management of blood sugar levels and blood pressure. Peanut butter provides about half the amount of daily required amounts of magnesium i.e 170 mg per 100 grams. 

  1. Rich In Antioxidants

    Another array of compounds required to prevent oxidation and free radical damage is antioxidants. Luckily, peanut butter contains a huge chunk of these.

    Folate, niacin, pantothenic acid, p coumarin, riboflavin, and thiamin are the contributory antioxidants enriching the long list of benefits of peanut butter. The polyphenolic antioxidant resveratrol may aid in tackling chronic illness. 

  1. Source Of Dietary Fiber

    Dietary fiber is a must to keep the digestive tract in good shape. Its deficiency may cause problems like constipation, abdominal pain, diabetes, cholesterol, and more.

    Both peanuts and their butter may help you find your needed dose of fiber. The butter may provide up to 20 grams of dietary fiber for a 100 grams scoop. 

  1. May Prevent Gallstones

    Gallstones are growing common and are extremely painful and uneasy to deal with. The culprit may n be faulty eating habits, birth control medication, and more.

    Studies conducted to find a preventive measure for gallstones found peanut butter helpful. This effect is due to its cholesterol-controlling ability. 

  1. Weight Management

    The rich and creamy butter might seem like a high-calorie spread and it is. It provides a good amount of 210 calories in a serving.

    However, it also provides 7-8 grams of protein in addition to 2.5 grams of fiber. Thus, it may keep you full and suppress hunger.

    Chances are you will not toss it up for unhealthy snacks or binge eating. Thus, in the longer run, you might shed some kilos and see your weight coming back on track. 

  1. May Keep Your Heart Healthy

    Too many calories and fat do not seem to go well with the heart, but peanut butter is an exception. It comprises unsaturated fats that are good for the heart.

    The p- coumaric acid may bring down the risk of cardiovascular damage. 

  1. May Reduce Risk Of Cancer

    Cancer leads to be one of the deadliest diseases which has a high kill rate despite several treatments. The best is to try and prevent it. 

    As per studies, vitamin E may reduce the risk of numerous types of cancer like lung cancer, colon cancer, and stomach cancer.

    Peanut butter is a power-packed punch of this vitamin that may act as an anticancer food. Beta-sitosterol present in it may also curb the growth and spread of cancerous cells. 

  1. May Improve Brain Health

    Several diseases and disorders abrupt cognitive function and deteriorate brain functions. Alzheimer’s is one such disease. Peanut butter may counter the origin of this disease due to the niacin present in it.

    As studies suggest, foods rich in niacin are less prone to developing memory disorders. Moreover, it may assist in repairing the cell damage caused to the brain.

    P-coumarin also supports this function by lowering the effect of oxidative stress. Thus, the risk of neurodegenerative disorder may decrease. 

  1. May Improve Bone Health

    Bone health is just as vital as muscles and the brain. Iron, calcium, and protein are known to sustain strong bones. Peanut butter provides all three. 

    Vitamin K present in it may also assist in better nutrient absorption. Thus, it may ease up the transportation of calcium throughout the body. Hence, it may promote stronger bones and slow bone loss.

  1. May Enhance Your Energy Levels

    A scoop of peanut butter at the beginning of the day kicks out laziness. The healthy fats and fiber are good enough to provide energy for the day and keep blood sugar stabilized. 

    Peanut butter also contains tryptophan,  an amino acid that regulates sleep by releasing serotonin and melatonin. Serotonin, the happy hormone, may also keep your mood uplifted. 

  1. May Control Sugar Cravings

    Peanut butter itself has a sweet and salty taste which is enough to satisfy your cravings. Choosing it over sugary candies may be a treat for both taste buds and health. 


Peanut butter is an extremely rich, creamy, and nutritious butter. Consuming it is also linked to benefits like better heart health, strong bones, and overall stability.

It is also affordable and its nutty texture is an absolute feast. However, allergies and mild side effects do exist. In case of discomfort, you should avoid its consumption and immediately consult your doctor.

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