The Nutty Delight: Exploring the Health Benefits of Peanut Butter

The Nutty Delight: Exploring the Health Benefits of Peanut Butter

Have you ever wondered how this smooth sweet blend can help support your health? Here we are giving you a brief insight into Peanut butter, its health benefits, and a few precautions to keep in mind.

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The use of peanut butter has been a yes and a no for quite a long time. While a few of them love incorporating peanut butter into their diet, others are skeptical about the same. To clear this confusion let us know more about this sweet blend.

What is Peanut Butter?

Peanut Butter is a tasty blend or spread prepared using ground peanuts (dry-roasted). To add flavour and modify its taste a few common ingredients like salt, milk, soy, wheat, sesame, choco paste, emulsifiers, whey protein concentrate, flavouring agents, etc are added to the peanuts giving it a perfect smooth paste-like consistency and supper yummy taste. Peanut butter is designed in a way that it is rich in protein, fiber, healthy fats, vitamins, minerals, and other essential nutrients.

Nutritional Profile of Peanut Butter

Reading the label on the product has become a common practice for most individuals. It is important that you know what’s in your product as well as to know, how nutritious it is before consuming the same. Here is a nutritional profile of peanut butter.


Serving Measure: 32 (2 Tbsp)


Per 100g

Per 32g

Per Serve %RDA*

Energy (kcal)




Protein (g)




Carbohydrate (g)




Total Sugars (g)




Added Sugar (g)




Dietary Fiber (g)




Total Fat (g)




Saturated Fat (g)




MUFA (g)




PUFA (g)




Omega 3 (mg)




Omega 6 (mg)




Trans Fat (g)




Cholesterol (mg)




Sodium (mg)




*Recommended Dietary Allowance for Average Adult per day

Note: This nutritional profile is for Saffola FITTIFY Natural - Unsweetened - Peanut Butter

Health Benefits of Peanut Butter

When you choose the right kind of peanut butter i.e., the one that has good nutritive value as well as is free of any added sugars, trans fat, and other unhealthy ingredients, as well as incorporate the peanut butter in your diet in the correct proportion can benefit you in several ways. Here are 7 health benefits of peanut butter:

  • Keeps you full for a longer period of time

    The protein content present in peanut butter helps you feel fuller for a longer period of time.

  • Helps curb your cravings and support weight management

    This protein and fiber-rich blend helps you curb your unwanted cravings and keep you away from binging on unhealthy food items that can lead to unwanted weight gain.

  • Support heart health

    The PUFA (Polyunsaturated fatty acids) and MUFA (Monounsaturated fatty acids) along with other vitamins and minerals present in peanut butter can help support and improve your heart health.
  • Support muscle building

    The protein content along with other nutrients in peanut butter also helps maintain, repair, and build your muscles.
  • Helps manage blood sugar

    Peanut butter which is a perfect blend of being low in carbohydrates and high in fiber and protein with no added sugar helps you manage your blood sugar levels.
  • Supports bone health

    Peanut butter is rich in iron and calcium which helps support your bone health and maintain stronger bones.
  • Supports diabetes care

    Natural peanut butter that has low glycaemic index support diabetes care and does not allow sudden spike in blood sugar levels.

Fitness And Peanut Butter

We all know that healthy eating, regular exercise, and good lifestyle habits are the key to fitness and good health; but have you wondered how peanut butter can play a role in it?

A smart choice of peanut butter taken in the right quantity can be equivalently nutritive as our fitness foods.

For example, 1 serving (32g) of the Saffola FITTIFY Natural - Unsweetened Peanut Butter gives you 9.3g of protein which is equivalent to 2 cups (300ml) milk (9.8g protein), 1 whole egg (50g), 1 bowl of paneer (50g), or 2 boiled egg whites.

Hence having the right choice and correct incorporation of peanut butter taking into consideration your health condition, taste, and allergies is very important to benefit the most from it.

Signs and Symptoms of Peanut Allergy

One of the most common food items that lead to allergy attacks is peanuts. Even the tiniest piece of a peanut can lead to allergic reactions in individuals. These allergic reactions can range from mild reactions like redness of the skin to severe reactions like cardiac arrest.

A few signs and symptoms of peanut allergy include:

  • Sneezing
  • Skin reaction (hives, swelling, redness)
  • Tightening of the throat
  • Coughing
  • Runny nose
  • Cramps in the stomach or gastrointestinal pain
  • Nausea or vomiting
  • Wheezing
  • Shortening of the breath
  • Diarrhoea
  • Itchy or tingling sensation in or around the throat or mouth
  • Watery or itchy eyes
  • Swollen lips or tongue

In case you experience any of the above-mentioned signs and symptoms, on the consumption of peanuts or peanut-containing products, consult your doctor immediately.

Steps To Protect from A Peanut Allergy

A simple step towards staying away from peanut allergies is that in case an individual has a family history of peanut allergy, he/she should consult an expert or healthcare professional before introducing peanuts into his/her diet.

On the other hand, if an individual is aware that he/she has a peanut allergy, then he/she should avoid peanuts and peanut-containing products. Additionally, he/she should also be careful when consuming any other nuts like Brazil nuts, walnuts, cashew nuts, etc.

Tips For Incorporating Peanut Butter in Your Diet

Peanut butter can be incorporated into your diet in several ways depending on your taste and food preferences. Here are a few ways, where you can club this sweet blend with other healthy foods.

  • Add peanut butter to your favourite smoothie combination.
  • Use peanut butter as a spread on multigrain bread.
  • Club peanut butter with a fruit of your choice e.g., Use peanut butter as a dip with apple slices.
  • Replace your regular butter with peanut butter.
  • Add peanut butter to your morning breakfast cereal or oats bowl.
  • Make peanut butter a part of your pancake recipe.


Peanut butter is a rich blend of protein, fiber, minerals, healthy fats, vitamins, and essential nutrients with various health benefits. All you need to know is how to combine it with your everyday foods. Also, the ones who are allergic to peanut need to take the necessary measure to avoid any allergic reactions.

FAQs on Exploring the Health Benefits of Peanut Butter

  • Is Peanut Butter good for weight loss?

    Peanut butter is rich in protein, fiber, healthy fats, vitamins, and minerals which is a perfect combination to aid weight loss as well as curb your cravings to help to stay away from unwanted weight gain led by binge eating.
  • Is Peanut Butter suitable for people with diabetes?

    Yes, Peanut butter that is free of added sugar and has a low glycaemic index is suitable for individuals with diabetes if taken in moderate quantities.
  • What are the different ways to enjoy Peanut Butter other than spreading it on bread?

    Besides using peanut butter as a spread on bread, you can use it as a dip with a fruit of your choice (e.g. apple), add it to your breakfast bowl, blend it in your favourite smoothie, or add it to your pancake recipe.
  • Are there any alternatives to Peanut Butter for people with nut allergies?

    People with nut allergies can switch to another alternative choice of butter to avoid allergic reactions. A few of these alternatives to peanut butter include; sunflower butter, soy butter, pea butter, coconut butter, or granola butter.
  • How does Peanut Butter contribute to heart health?

    Peanut butter is rich in polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA). There are studies that show that polyunsaturated fatty acids and monounsaturated fatty acids help to lower the bad cholesterol (low-density lipoproteins) and maintain good cholesterol (high-density lipoprotein) in the body, which in turn helps support the heart health of the individual.