Is peanut butter good for you?

Peanut butter is very high in fat, but eating moderate amounts of pure peanut butter or whole peanuts is a good source of healthy fats.

How much peanut butter do Americans eat?

On average, Americans eat 3 pounds of peanut butter per person every year. This is equivalent to about 700 million pounds.

What month is National Peanut Butter Lovers' Month?

November is National Peanut Butter Lovers' Month.

Can you lose weight eating peanut butter?

Even though peanut butter is high in calories and fat, a diet that includes high levels of monounsaturated fats (like the ones found in nuts) may help people lose weight. Peanut butter also helps control appetite and suppresses blood sugar.

How much peanut butter can I eat a day

While it's a good idea to consult with a physician or dietitian if you have a particular concern, a good rule of thumb is between 1-2 tablespoons a day.

How much fat is in peanut butter?

There is about 16 grams of fat per 2 tablespoons of peanut butter.

How many calories are in peanut butter?

There are about 190 calories in 2 tablespoons of peanut butter.

26 Perfect Peanut Butter Nutrition Facts

By Madeline Thatcher, Associate Writer

Published October 2, 2019Updated December 27, 2025

Peanut butter isn't just tasty; it is packed with protein, healthy fats, nutrients, and surprising health benefits. From boosting muscle growth to lowering diabetes risk, here are amazing peanut butter facts you need to know.

Serving Size & Calories

Recommended serving
Two tablespoons (28.6 grams)._[5]
Calories per 100g
558 calories; so while peanut butter's health benefits are many, moderation is key to maintaining a healthy weight._[2]
Low-fat vs. full-fat
Low fat peanut butter has almost the same calories as full-fat because manufacturers add other ingredients._[7]
Protein & Muscle Benefits

High in protein
7g per serving (15% daily for women, 12% for men)._[5]
Muscle gain
Its protein and calories can fuel tough workouts._[5]
Amino acid note
Although peanuts are high in protein, they do not contain significant amounts of the amino acid methionine. To create a truly ultimate peanut butter snack, try spreading it on a piece of wholegrain bread._[2][5]
Fun Peanut Facts

Peanut butter uses
Most peanuts grown in the United States are used to make peanut butter._[8]
Who invented peanut butter?
In 1895, Dr. John Harvey Kellogg developed an early version of peanut butter as a protein supplement for people who could not eat solid food._[9]

Peanuts are more closely related to beans than walnuts or almonds.

Peanuts are legumes
Peanuts are not actually nuts; they're legumes. Other legumes include peas, beans, and lentils._[2]
Peanut yields
One acre of peanuts can make 30,000 peanut butter sandwiches._[8]
U.S. children
The average child in the U.S will eat about 1,500 peanut butter sandwiches by the time they graduate from high school._[8]
November is National Peanut Butter Lovers' Month
A full month dedicated to peanut butter fans._[8]
Health Benefits

Nutrient-Dense
Peanut butter contains a variety of nutrients and vitamins that give your body energy and keep it healthy, including magnesium, phosphorous, zinc, niacin, and vitamin B-6._[5]
Roasted peanuts are a notable source of antioxidants
They contain about the same level of antioxidants as strawberries and blackberries._[4]
Heart-friendly
Peanut butter and olive oil have a similar unsaturated to saturated fat ratio; this particular balance helps keep your heart healthy._[5]
Peanut butter & Type 2 diabetes
One observational study found that women who ate peanut butter five times a week had a lower risk of developing type 2 diabetes._[2]

Man cannot live by bread alone; he must have peanut butter.

- James A. Garfield

Weight support
Eating peanuts or peanut butter may help you lose weight; nuts keep you feeling full longer, leading to less snacking and greater weight loss._[5]
Belly fat reduction
Peanut butter can help maintain a healthy blood sugar level since it is low in carbohydrates and can be made without added sugar._[5]
Allergy & Baby Benefits

Allergy prevention
Introducing babies to peanut butter very early—around the six-month mark—drastically reduces their risk of acquiring a peanut allergy._[1]
Powdered vs. traditional
Powdered peanut butter may seem like a tempting, lower-calorie option. However, while the ground stuff may be lower in fat, it also has less healthy fat too, meaning it's better to stick with traditional peanut butter for full nutrition benefits._[3]

All-natural peanut butter will have the most peanut-y flavor since it won't be masked by added sugar or oil.

Flavor & Quality

All-natural is best
Pure peanut butter that contains no added salt, sugar, or oil will often separate in the jar, a good sign when shopping at the grocery store that the brand is all-natural._[5]
Taste secrets
Roasted peanuts have a unique flavor that cannot be found in other foods, although potato chips, cocoa, and coffee have all been found by researchers to be similar._[4]
Brand choice matters
Most peanut butter manufacturers use "runner" peanuts, one of the four types of peanuts grown in the United States. While these are the most bland of the four strains, their flavor can be tweaked with oil, salt, and sugar, ensuring a consistent taste across the brand._[4]
Lower sodium and sugar help highlight taste
Peanut butter brands with lower sodium and sugar also have better flavor, as the taste of the roasted peanuts isn't masked by additional ingredients._[7]
The indulgent feel of peanut butter
Because high-fat foods feel indulgent, moderate amounts of peanut butter help people stick to their eating plans._[7]
Storage Tips
In order to preserve freshness, all-natural peanut butters should be stored in the refrigerator._[6]

References

Peanut Butter Nutrition Facts

26 Perfect Peanut Butter Nutrition Facts

Serving Size & Calories

Recommended serving

Calories per 100g

Low-fat vs. full-fat

Protein & Muscle Benefits

High in protein

Muscle gain

Amino acid note

Fun Peanut Facts

Peanut butter uses

Who invented peanut butter?

Peanuts are legumes

Peanut yields

U.S. children

November is National Peanut Butter Lovers' Month

Health Benefits

Nutrient-Dense

Roasted peanuts are a notable source of antioxidants

Heart-friendly

Peanut butter & Type 2 diabetes

Weight support

Belly fat reduction

Allergy & Baby Benefits

Allergy prevention

Powdered vs. traditional

Flavor & Quality

All-natural is best

Taste secrets

Brand choice matters

Lower sodium and sugar help highlight taste

The indulgent feel of peanut butter

Storage Tips