6 Peanut Butter Health Benefits & How You Can Sneak More PB Into Your Diet

When you think of peanut butter, you might consider it just a last-minute lunch for a quick sandwich, but it has much greater potential. Peanut butter is a uniquely energy dense spread that contains lots of protein and healthy fats, and is used in many different eating plans to meet a variety of goals.  

Peanut butter benefits 

1. Peanut butter is a good source of plant-based protein 

2. Peanut butter is a good source of healthy fats

Like protein foods, foods with fats make you feel full and can limit overeating. The fats in peanut butter are primarily unsaturated (both polyunsaturated and monounsaturated), which means they are good for your heart health and good cholesterol.  

3. It contains many vitamins and minerals

Peanuts (and peanut butter) contain a variety of vitamins and minerals, but a few to note are potassium, phosphorus, magnesium, zinc, and Vitamin B6.  

• Potassium is key to keeping many of our systems healthy, including our heart, kidneys, and muscles.1 
• Phosphorus is a component of our bones and teeth and is required to make the energy our cells need.2 
• Magnesium is an important part of the process of building muscle, as well as our nervous system.3 
• Zinc is crucial to keeping our bodies healthy by supporting our immune system and helping wounds heal.4 
• Vitamin B6 is crucial to brain development and metabolism.5

4. Peanut butter is a great source of energy

Being both high in fat and protein, peanut butter packs a lot of nutrition and calories into a small serving size. It’s great for endurance activities, like hiking, when you need to take in calories to keep your body properly fuelled without eating a large, heavy meal.

5. It's easy to take peanut butter on the go

Unlike many sources of protein, peanut butter can be stored at room temperature and has a long shelf life, making it easy to take to the gym, leave at work, or have on hand for a quick boost of energy any time of day.

6. Peanut butter works for any meal or snack

Peanut butter can be incorporated into breakfast, lunch or dinner. Not only does it pair well with bread, pretzels, and crackers, but it’s good mixed with yogurt or apple sauce, on fruit or vegetables, in smoothies, and even on noodles or meat for dinner.  

How these benefits can help you 

1. You will get an energy boost

2. You should feel fuller

The high fat and protein content in peanut butter is very satiating — it slows down the digestion process and makes us feel fuller, for longer. Adding peanut butter alongside a source of carbohydrate — like crackers, or apple slices — provides a full balance of protein, carbs, and fat for a much more satisfying snack than the fruit or crackers alone.

3. You can take control of your weight 

Peanut butter can be a satisfying part of your meal plan if you’re trying to cut calories (as long as you limit the portion), or a delicious way to increase your energy intake when trying to bulk up. With its full nutrient profile containing healthy fats and proteins, it can be used in any meal plan. 

Our peanut butter recipes to boost your diet 

Peanut Butter and Jelly French Toast