Many people and families have to manage their food budgets. Peanut butter offers nutrition at an affordable price. Should you eat more as part of a healthy diet?
To find out, WellTuned spoke with Ashley Kiser, a registered dietitian at BlueCross BlueShield of Tennessee.
“Peanut butter contains heart-healthy fats, fiber, vitamins and minerals,” Ashley says. “It’s also a good source of protein, which is important for your muscles and immune system.”
How peanut butter fits in a healthy diet
Ashley Kiser: Peanut butter can be a healthy addition to a balanced diet of fruits, vegetables, and whole grains. Having fat, protein and fiber all together in one food means it can help you feel full quicker. It can also help stabilize blood sugar for some people.
It’s best to think of peanut butter as a nutrient-dense complementary food, not a sole source of protein. When paired with other whole foods, it can support heart health, muscle strength, and overall diet.
Due to its protein content, peanut butter could even aid in maintaining and building muscle mass. According to a study from New Zealand, daily intake of peanut butter was associated with improvements in lower body strength and performance in adults over 65 years old.
While peanut butter has many positive ingredients, it’s important to watch your intake. A serving of peanut butter is two tablespoons. This contains around 200 calories and 7-8 grams of protein. If you need to monitor your calorie or fat intake, measuring portions can be helpful.
What to look for when buying peanut butter
Ashley Kiser: Choose a peanut butter with the ingredient label showing peanuts and possibly some salt. Those that need stirring due to separation usually have fewer ingredients. This includes the fresh ground options that some stores offer.
It’s very common for brands to add sugar to peanut butter. Limiting added sugars, excessive sodium and hydrogenated oils is ideal for health. Check with your doctor if you have specific dietary guidelines for health conditions.
What about alternatives like almond butter?
Ashley Kiser: Peanut butter and almond butter are similar in calories and fat content. Peanut butter has a little more protein, but almond butter has more fiber. Both are great options depending on someone’s individual nutritional needs.
Peanut butter would not be a safe choice for anyone with a peanut allergy. It might not be appropriate for those needing to follow calorie-restricted diets. Although it does have protein, it’s best to vary protein sources and not rely on it as your sole source of protein.
For people with peanut or tree nut allergies, seed-based spreads are good alternatives. Sunflower seed butter, pumpkin seed butter, sesame seed paste (tahini) and soy-based spreads provide similar nutrition and texture. Always check labels for allergens and potential cross contamination.
Peanut butter is budget-friendly nutrition
Ashley Kiser: Peanut butter is a convenient and cost-effective protein source due to its ability to be stored for weeks or months without refrigeration. Since it is generally liked and can be used in many ways, it can be a good food option to keep on hand.
“Peanut butter can be an affordable way to add protein to your diet,” Ashley says. “But it is also high in calories, so watch how much you eat.”
More from Ashley Kiser on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.