Is peanut butter healthy? What’s in the jar, and which one to buy

The short answer: yes, peanut butter is healthy for most people, especially a jar made from just peanuts or peanuts and salt. Two tablespoons give about 7 grams of protein and 190 calories, mostly from unsaturated fat, with no cholesterol. Large studies link eating peanuts with less stroke and heart disease. The main things to watch are added sugar, salt and portion size.

The one firm exception is a peanut allergy. If you have one, skip the jar entirely. For everyone else, the details below help you pick the best jar and use it well.

Is peanut butter a good source of protein?

Peanut butter is a decent source of protein, with about 7 grams in 2 tablespoons, but it comes with a lot of calories. Here’s what a standard 2-tablespoon (32g) serving of smooth peanut butter holds in USDA data:

Source: USDA FoodData Central, SR Legacy (peanut butter, smooth style, with and without salt). A large egg has about 6 grams of protein for under 80 calories, in the USDA figures behind our snacks guide, so peanut butter costs more than twice the calories for its protein. That doesn’t make it a poor choice. It means peanut butter works best as one part of a meal or snack. Our guide to how much protein you need helps you see where it fits.

Is natural peanut butter better than regular?

Natural peanut butter made from just peanuts is a little better than regular, mainly because it has no added sugar. The word "natural" on the front isn’t a guarantee, so read the ingredient list, and know that the differences are smaller than the labels suggest. Under federal rules, anything called peanut butter is ground roasted peanuts, and seasonings and stabilizers together can’t be more than 10% of the jar. Artificial sweeteners, preservatives and colors aren’t allowed.

Source: USDA FoodData Central, SR Legacy. "Peanuts only" is 32g of unsalted dry-roasted peanuts, which is what a peanuts-only jar is made from. Brands vary, so check yours.

Three things stand out:

• Sugar: regular peanut butter has about twice the sugar found naturally in the same weight of peanuts. The FDA sets the Daily Value for added sugars at 50 grams, and says 5% or less per serving is low and 20% or more is high. Look at the "Includes Added Sugars" line.
• Salt: a salted jar adds about 130mg of sodium per serving. That’s modest, and our guide to how much sodium per day shows how it adds up.
• Reduced fat: it trims some fat and calories but has more carbohydrate and sodium. It isn’t the healthier pick.

What about hydrogenated oils? Federal rules say any oil added to peanut butter as a stabilizer must be hydrogenated vegetable oil. The FDA explains that partially hydrogenated oils, the main source of artificial trans fat, have no longer been added to foods since 2018. It says these shouldn’t be confused with fully hydrogenated oils, which are solid fats with very low levels of trans fat. So the hydrogenated oil in a jar today adds very little trans fat. Check that the label shows 0g trans fat and that the ingredients don’t list partially hydrogenated oil.

Is peanut butter bad for cholesterol?

No, peanut butter isn’t bad for cholesterol for most people. It has no cholesterol, and about three-quarters of its fat is unsaturated, the kind our guide to the healthiest cooking oil favors. Its 3.3 grams of saturated fat per serving is about half of what’s in a tablespoon of butter.

The research on peanuts themselves is encouraging. Harvard researchers followed more than 210,000 US health professionals for up to 32 years. People who ate peanuts more often had a lower risk of heart disease and stroke. In Japan, a study of 74,793 adults followed for about 15 years found that those who ate the most peanuts had a 16% lower risk of stroke, 20% lower risk of ischemic stroke and 13% lower risk of cardiovascular disease than those who ate the least. Peanuts weren’t linked with heart disease itself in that study.

Peanut butter on its own looked neutral in the Harvard data. The lead researcher said that doesn’t mean it’s harmful and suggested it may often be eaten with refined or sugary foods, which could hide any benefit. These are observational studies, so they show links, not proof. For a food with stronger trial evidence on cholesterol, see our guide to the benefits of walnuts, and for the bigger picture, foods that lower cholesterol.

Is aflatoxin in peanut butter a risk?

Aflatoxin in store-bought peanut butter is a low risk in the US, because the FDA sets a limit and tests for it. Aflatoxins are toxins made by certain molds. The FDA lists peanuts, corn and tree nuts such as Brazil nuts and pistachios among the foods most likely to carry them.

The practical step is simple. Buy from established brands and stores, and throw out any peanuts or jars that look or smell moldy.

Are peanuts nuts?

Peanuts aren’t true nuts. Cleveland Clinic explains that they’re legumes that grow in the ground, though Harvard notes they’re nutritionally similar to tree nuts. They’re also one of the nine major food allergens in the US. Cleveland Clinic says about 1 in 5 children outgrow a peanut allergy, most by age 8, and that some people are allergic to both peanuts and tree nuts.

Reactions can be severe even after mild ones in the past. Signs of anaphylaxis include swelling of the face, mouth or throat, trouble breathing or swallowing, and feeling faint. Use an epinephrine auto-injector if you have one, and call 911 at the first sign of severe symptoms.

What is the healthiest way to eat peanut butter?

The healthiest way to eat peanut butter is a measured spoonful paired with fruit, vegetables or whole grains. Ways to start today:

• Read the ingredients. The best jars say "peanuts" or "peanuts, salt." If the oil separates, stir it back in.
• Measure once. Spoon out 2 tablespoons so you know what a serving looks like.
• Pair it. Apple slices, celery, a banana or whole-grain toast add fiber. A tablespoon stirred into oatmeal makes breakfast more filling.
• Add more protein. Peanut butter, a banana and a glass of milk give about 17 grams of protein, as our high-protein snacks table shows.
• Swap it in. Use it in place of butter on toast or a sugary spread, not on top of them.

Your next step

Check the jar in your cupboard tonight. If it lists sugar and you’d like less, try a peanuts-only jar next time. Peanut butter and banana is one of the easiest snacks there is, and The Banana Book has simple recipes that pair them.

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Quick questions

Does peanut butter have sugar?

Most regular peanut butter has a little added sugar. Two tablespoons of smooth peanut butter have about 3.4 grams of total sugars in USDA data, roughly twice the 1.6 grams naturally in the same weight of peanuts. Check the the Includes Added Sugars line on the label. The FDA counts 5% of the Daily Value or less as low.

Why is peanut butter so high in calories?

Peanut butter is high in calories because it’s about half fat by weight. Two tablespoons have about 16 grams of fat and 191 calories, USDA data shows. Most of that fat is unsaturated, which is a healthy kind, but it adds up quickly, so measuring a serving now and then helps you see how much you really use.

Does peanut butter have fiber?

Peanut butter has a little fiber, about 1.6 grams in 2 tablespoons of regular smooth peanut butter, according to USDA data. The same weight of plain dry-roasted peanuts has about 2.7 grams. To get more fiber, pair peanut butter with whole-grain bread, oats, an apple or a banana.

Is it OK to eat peanut butter every day?

Eating peanut butter every day is fine for most people without a peanut allergy, as long as it fits your calories. In long US studies, people who ate peanuts often had lower heart disease and stroke risk. Choose a jar with little or no added sugar and use it in place of less healthy spreads.

Is almond butter healthier than peanut butter?

Almond butter and peanut butter are both healthy, with small differences. Per 2 tablespoons in USDA data, unsalted almond butter has more fiber (3.3 grams), magnesium (89 milligrams) and calcium, and less saturated fat. Peanut butter has slightly more protein and usually costs less. The healthiest jar of either is the one without added sugar.

This article is general information, not medical advice. If you have a peanut or tree nut allergy, high cholesterol or heart disease, ask your doctor or an allergist what’s right for you, and don’t change any medicine without their advice. If someone has trouble breathing or swelling after eating peanuts, call 911.

Sources

• 21 CFR 164.150. Peanut butter (federal standard of identity)
• FDA. Interactive Nutrition Facts Label: Trans Fat (2021)
• FDA. Trans Fat
• FDA. Added Sugars on the Nutrition Facts Label
• FDA. Mycotoxins
• FDA. Guidance for Industry: Action Levels for Poisonous or Deleterious Substances in Human Food and Animal Feed
• Harvard T.H. Chan School of Public Health, The Nutrition Source. Nuts for the heart
• Ikehara S, et al. Peanut Consumption and Risk of Stroke and Ischemic Heart Disease in Japanese Men and Women: the JPHC Study. Stroke, 2021
• Cleveland Clinic. Peanut Allergy
• FDA. Food Allergies: What You Need to Know
• USDA FoodData Central. SR Legacy: peanut butter (smooth, salted and unsalted; reduced fat), peanuts (dry-roasted), almond butter