Last Updated on Jun 14, 2018


Peanut butter is a smooth paste made by grinding dry roasted peanuts and is popular in North America, Netherlands, United Kingdom, Australia and parts of Asia, particularly Philippines and Indonesia. Tom Lenk, an American stage and television actor loves peanut butter and says - ‘I love dark chocolate. I''m also a peanut butter and chocolate fanatic. That''s pretty much the greatest invention of the last century’.

It is mainly used as a sandwich spread. Commercially available peanut butter has added salt, oil, sugar/honey and other preservatives, thus making it calorie-dense.

Top Health Benefits of Peanut Butter and Easy Home Recipes

A smarter option would be making it at home as this only takes about 15 minutes. However, if you have to buy peanut butter from the supermarket, choose the ones that don’t contain hydrogenated oil. Also, steer clear of the reduced fat peanut butter as they contain added products to make it taste at par with the normal version. Always opt for crunchy/chunky peanut butter as it has a higher fiber and unsaturated fat content and lesser saturated fat than smooth peanut butter.

Since children usually like peanut butter, adding it to vegetables or serving it with fruit can make it easier to get them to eating fruits and vegetables.

Peanut Butter Nutrition Value

A serving (2 tbsp) of chunky peanut butter, without salt, provides -

  • Calories - 188 kcal
  • Carbohydrates - 7 gms
  • Sugar - 3 gms
  • Protein – 8 gms
  • Fat - 16 gms
  • Saturated fats – 2 gms
  • Mono Unsaturated fats – 7.4 gms
  • Polyunsaturated fats – 4.46 gms
  • Fiber- 2.5 gms
  • Calcium- 14.4 mg
  • Phosphorus – 102.08 mg
  • Sodium – 5 mg
  • Potassium - 238.4 mg
  • Magnesium – 51.2 mg
  • Zinc – 0.89 mg

Peanut Butter - A Superfood with Numerous Health benefits

Peanut Butter can be categorized as a superfood and is an excellent source of vitamins and minerals and has many additional health benefits.

1. Vitamins and Minerals

Peanut butter is an excellent source of Niacin needed for brain functioning and Vitamin E which acts as an anti-oxidant. It also contains a significant amount of Folate and Vitamin B-6 which helps in maintaining smooth functioning of the heart and copper which plays an important role in enzyme functioning. Additionally, the zinc content boosts immunity.

Peanut Butter Health Benefits: Boosts immunity

2. Peanut butter for weight loss

Various studies have shown that eating peanut butter at breakfast aids in weight loss as the protein and fiber content gives satiety and reduces cravings for empty calories. However, it should be consumed in moderation to avoid over-consuming calories and exceeding the recommended fat intake.

3. Peanut butter for a healthy heart

Peanut butter is an excellent source of Mono-Unsaturated fatty acid (MUFA) and oleic acid which boost HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels. Peanut butter is an excellent source of potassium, which is associated with improved blood pressure control.

4. Peanut butter for healthy skin

Peanut butter contains Vitamin E, zinc and magnesium which keeps the skin glowing and prevents acne breakouts. The magnesium content aids in better blood flow to the skin resulting in youthful and healthy skin.

Peanut Butter: Healthy skin

5. Peanut Butter and bodybuilding

In the age of protein shakes and energy bars, bodybuilders have forgotten that peanut butter is a superfood. With a 98% protein digestibility of peanuts, peanut butter sandwich is an ideal post workout snack providing all the essential amino acids. Unsaturated fats in peanut butter assist in muscle growth and repair.

6. Peanut butter and colon cancer

Roasting peanuts can increase their antioxidant properties as found in peanut butter. A number of studies have shown nutrients like folic acid, flavonoids, phenolic acid, phyto-sterols in particular beta-sisterol and resveratrol have anti-cancer effects. The high vitamin E content makes peanut butter a colon cancer-preventive food.

Peanut Butter: Colon cancer

7. Peanut butter and pregnancy

Various studies have found that when pregnant women ate peanut butter, they tended to have children with fewer nut allergies. Since it scores high on both nutrition and calories, it can help in healthy weight gain in pregnant mothers.

Peanut Butter Recipes

Besides the favourite Peanut butter sandwich, here are some quick and easy recipes which can be made using peanut butter.

1. Peanut and Bean Salad


  • 1 cup boiled kidney beans
  • ¼ cup chopped onions
  • ¼ cup chopped celery
  • 2 tablespoons sliced spring onion greens
  • 1/3 cup Peanut butter
  • 1/2 cup plain yogurt
  • Spinach leaves

Directions: Combine beans, celery and onion in a medium bowl. Stir together peanut butter and yogurt in another bowl. Pour over bean mixture. Stir until evenly moistened. Refrigerate for 1 hour.

  • Arrange spinach leaves on individual plates. Top with bean salad.

2. Peanut oats porridge


  • 1 cup old rolled oats
  • 2 1/2 cups water
  • 1/8 teaspoon salt
  • 1/3 cup Peanut Butter
  • 2 medium ripe sliced bananas
  • 1 teaspoon ground cinnamon

Directions: Combine oats, water and salt in a saucepan. Bring to a boil, stirring occasionally till it starts thickening.

Peanut Butter Recipes: Oats
  • Add peanut butter, bananas and cinnamon. Serve immediately.

3. Protein packed wrap

Ingredients: Dressing

  • 1/4 cup Peanut Butter
  • 3 tablespoons soy sauce
  • 1 tablespoon oil
  • 1 tablespoon vinegar
  • 2 teaspoons chopped garlic
  • 1 teaspoon chilli flakes


  • 2 teaspoons oil
  • 1 cup shredded green cabbage
  • 1 cup shredded cabbage
  • 1 cup shredded carrots
  • 1 cup fresh bean sprouts
  • 4 tortilla wraps/chappati
  • Salt and pepper to taste


  1. Mix all dressing ingredients in small bowl until it becomes smooth and creamy.
  2. Stir fry the vegetables in a wok along with the bean sprouts. Add salt and pepper.
  3. Spread 1 tablespoon of the dressing on each tortilla/chappati. Place the vegetable stuffing in the middle and roll into a wrap. Serve immediately.

There are many combinations that are possible with peanut butter besides the recipes given above. For example Dianne Wiest, Hollywood actress says ‘What I love is a peanut butter and pickle sandwich. I'll just have peanut butter and bananas, then peanut butter and pickles. Peanut butter and chocolate I don't recommend’.

Cookies, peanut butter sandwich, regular

The nutritional values of "Cookies, peanut butter sandwich, regular" per 100 grams are:
Nutrition Summary
Total Calories 478
Protein 8.8 g
Fat 0.4 g
Carbohydrate 65.6 g
NutrientsAmount%Daily Value
Calcium, Ca 53 mg 5.3 %
Copper, Cu 0.24 mg 11.85 %
Iron, Fe 2.6  mg 14.44 %
Magnesium, Mg 49 mg 12.25 %
Manganese, Mn 0.91 mg 45.6 %
Phosphorus, P 188 mg 18.8 %
Potassium, K 192  mg 5.49 %
Selenium, Se 7.7 mcg 11 %
Sodium, Na 368 mg 15.33 %
Zinc, Zn 1.06 mg 7.07 %
Vitamin A 4  IU 0.08 %
Vitamin C 0.1 mg 0.17 %
Vitamin B6 0.14 mg 6.95 %
Vitamin E 1.87 mg 6.23 %
Vitamin K 3.9  mcg 4.88 %
Riboflavin 0.26  mg 15.47 %
Thiamin 0.32 mg 21.67 %
Folate, DFE 93  mcg 23.25 %
Niacin 3.74  mg 18.7 %
Sugars 35.44 g
Fiber 1.9  g 7.6 %
Cholesterol 0 mg 0 %
Water 2.8 g
Carotene, alpha 0 mcg
Carotene, beta 0  mcg
Choline 18.7 mg
Lycopene 0  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

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