Health Benefits, Nutritional Value, and Side Effects of Peanut Butter

Health Benefits, Nutritional Value, and Side Effects of Peanut Butter

Peanut butter is, without a doubt, one of the most appetizing food items that can be relished all alone or with various other ingredients. Did you know that apart from its taste, peanut butter holds many health benefits too? Well, it’s time you learn all about it!
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Slathering a piece of toasted bread with a dollop of peanut butter makes for the best snack ever, don't you agree? It's a versatile product that can be enjoyed alone or paired with some jelly for a delicious sandwich. For a lot of you, peanut butter might also fulfill your cravings for something sweet. Well, what can we say, it is quite a food that you can never get tired of. But apart from its delicious taste, peanut butter has quite a few health benefits. This is because it contains vitamin B5, iron, zinc, selenium, and zinc - all of which prove great for your body. If you aren't aware of the health benefits of peanut butter, let us tell you all about it and give you more reasons to enjoy a spoonful of it sooner than later.

Benefits Peanut Butter in Your Daily Diet:

Here is a list of peanut butter benefits that you didn't think you needed to enjoy a dollop every day -

1. It Helps Strengthen Bones:

Peanut butter contains iron and calcium (1), both of which are important for transporting oxygen in your blood that promotes strong and healthy bones. When you include healthy protein in your daily diet, your bones get stronger with time. This is one of the greatest peanut butter advantages if you wish to achieve stronger, healthier bones.

Strengthen Bones

2. It Helps Maintain Muscle Mass:

Just two tablespoons of peanut butter contains more than 8 grams of protein, 2 grams of dietary fiber, 208 milligrams of potassium, 24 milligrams of folate, 188 calories, 3 grams of sugars and more than half a gram of iron. So it perfectly fits a bodybuilder's nutritional needs. If you're someone who exercises daily or would like to maintain muscle mass, you must include peanut butter in your daily diet as it provides your body with an adequate amount of protein that supports growth in muscle mass.

3. It Aids in Weight Management:

One of the best peanut butter health benefits includes maintaining a healthy weight. Snacking on a spoonful or two of peanut butter combined with either toasted bread or salad can keep you feeling full for long hours which can in turn help you manage weight. One of the peanut butter advantages is that it contains a combination of fiber and protein, both of which help you keep your weight in check.

4. It Promotes Heart Health:

One of the many benefits of eating peanut butter is that it can help in keeping your heart healthy. It contains p-coumaric acid that aids in offsetting the damage that is done to the cells that are associated with cardiovascular diseases (2). The unsaturated fat in peanut butter is higher than the saturated fat, which makes it a fat-friendly food thus lowering the risk of heart illnesses.

Health benefits of Peanut Butter

5. It Helps Prevent Gallstones:

Studies have shown that moderate consumption of peanut butter can reduce the risk of gallstones by 25%. Most gallstones are cholesterol stones caused by high levels of bad cholesterol, as you may know. Peanuts, in general, can effectively lower LDL (bad cholesterol) and increase HDL (good cholesterol) which can help cut down the risk of generating gallstones.

Those are some benefits of peanut butter that should allow you to relish this food item now more than ever.

Nutritional Value of Peanut Butter Per 100g:

100 grams of peanut butter contains 22 grams of carbs (14% calories) of which 5 are fiber. It contains 22.5 grams of protein (14% of calories) which is a lot in comparison to other plant foods. It also contains 51 grams of fat which totals about 72% of calories.

If you wish to invest in peanut butter after reading about all the amazing peanut butter health benefits, we recommend you try the Saffola Fittify Plant Protein - Peanut Butter. It is made from the finest quality peanuts and is powered with the goodness of high fiber and protein. There are many more flavours that you can pick from, so explore all you want and choose what suits your taste buds the most.

Precautions and Side Effects:

Peanut butter is surely a delicious and nutritious food. However, there are some adverse effects of peanut butter consumption and we'd like to tell you about the same.

  1. Always consume peanut butter in moderate amounts, which is not more than one to two tablespoons a day.
  2. If you're someone with a peanut allergy, you should definitely avoid peanut butter altogether as it can only worsen the itching, tingling, and wheezing due to the presence of peanuts in this butter.
  3. Peanuts contain high amounts of phosphorus, which can limit your body's consumption of other minerals like iron and zinc. So if you don't limit the consumption of peanut butter, it may lead to a mineral deficiency.
  4. Peanut butter also contains resveratrol, which may lead to blood clotting if consumed in higher amounts. This can increase the side effects of blood thinners. So if you're someone who is on blood thinner medication, you should avoid consuming peanut butter to be safe.
  5. There are high amounts of omega-3 and omega-6 in peanut butter, so an overconsumption of this food can cause an imbalance in your body which can further cause inflammation.


Peanut butter is a healthy food as it is loaded with nutrients. It has the ability to fulfill your daily nutrition demands. Not to forget, there are all the above-mentioned peanut butter benefits that can come to use. But, it is also important to regulate peanut butter consumption if you wish to avoid its side effects. If you happen to notice any traces of peanut butter reaction, it's best to rush to a doctor and get treatment for the same.


  • Can I eat peanut butter daily?

Yes, you can eat peanut butter daily but in moderation so as to avoid any unwanted weight gain or potential health issues. While it is rich in a variety of nutrients, it is also packed with calories and fat, so make sure you don't go overboard with peanut butter consumption.

  • Is peanut butter healthy for kids?

The Academy of Nutrition and Dietetics recommends peanuts and peanut butter for children as they can help them reach their protein needs. Peanut butter can keep the kids feeling full for longer and also support healthy development.

  • Are there any side effects of peanut butter?

Yes, there are some side effects of eating peanut butter that we've mentioned for you above. But apart from those, you must also consider the fact that it takes longer to digest peanut butter due to its high-fat content which can cause bloating and indigestion in some people.

  • Is peanut butter good for weight loss?

As mentioned earlier, peanut butter contains good amounts of fiber and protein, both of which can help you keep your weight in check. Other than that, it is the kind of food that will keep you satiated for a longer duration which will help you limit food consumption and cravings.

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