Peanut Butter Health Benefits and Nutrition Facts

Nutritional summary

Peanut butter consumption is consistently linked to improved cardiovascular health markers, specifically by lowering triglycerides and improving the ratio of LDL (low-density lipoprotein) to HDL (high-density lipoprotein) cholesterol .
Peanut butter contains phytosterols (plant-derived compounds similar to cholesterol), such as beta-sitosterol, which help block the absorption of dietary cholesterol in the digestive tract .
Regular intake of peanuts and peanut butter is associated with a lower risk of incident frailty and may support better physical and cognitive function in older adults .
Early research suggests that while peanut butter is satiating, adding it to a meal may increase overall food intake compared to eating nuts alone, which appears to trigger stronger energy compensation (the body's natural adjustment of calorie intake) .

Interesting fact

The first patent for a peanut paste was awarded in 1884 to Marcellus Edson, who intended it as a nutritious food for people who could not chew solid food.

Standout nutrients

EPIC

SOURCE

Biotin

EPIC

SOURCE

Niacin

EPIC

SOURCE

Magnesium

SUPER

SOURCE

Protein from Amino Acids

634

kcal per 100g

Protein23.5g

Fat52.1g

Carbs7.48g

Fiber6.35g

Sugar7.50g

Fat breakdown

Polyunsat14.9g

Monounsat23.1g

Saturated11.6g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Peanuts are nitrogen-fixing crops that require significantly less water than tree nuts like almonds.

Confidencehigh

Storage

Cool Dark Place

6–12 months

Natural varieties may require stirring as oil separates.

Refrigerate After Opening

3–6 months

Extends freshness and prevents oil separation in natural versions.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effect of Peanut Consumption on Cardiovascular Risk Factors: A Randomized Clinical Trial and Meta-Analysis - PubMed

[1]pubmed.ncbi.nlm.nih.gov

Peanuts as functional food: a review - PMC

[2]pmc.ncbi.nlm.nih.gov

Effect of peanut butter supplementation on physical and cognitive functions in community-dwelling older adults: study protocol for a 6-month randomised controlled trial - PMC

[3]pmc.ncbi.nlm.nih.gov

The Effects of Tree Nut and Peanut Consumption on Energy Compensation and Energy Expenditure: A Systematic Review and Meta-Analysis - PMC

[4]pmc.ncbi.nlm.nih.gov

Tree Nut and Peanut Consumption and Risk of Cardiovascular ...

[5]pmc.ncbi.nlm.nih.gov

Long-Term Consumption of Nuts (Including Peanuts, Peanut Butter ...

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

42.8

Version

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