5 Health Benefits of Peanut Butter

Back by extremely popular demand is the next installment of our “Health Benefits Of” blog series. 

Last time we blew your mind to smithereens by teaching you about the health benefits of cookies, and today we take enthrallment to the next level by adding peanut butter to the list. 

Not only is peanut butter a delicious treat that pairs well with just about anything, but it can also be quite good for you. Now, before you get too excited, know that Reese’s Peanut Butter Cups, Ben & Jerry’s Chubby Hubby ice cream, and The Elvis Burger layered with peanut butter are not good for you—like, at all. 

The health benefits discussed below apply to peanut butter that’s low in sugar and minimally processed. 

1. Peanut Butter Can Be Heart-Healthy 

Yes, the household spread is known to help lower your risk of heart disease. 

We’re about to get sciency here

One of the key fats in peanut butter is oleic acid, which, when substituted for other types of fats in our diet, can help maintain healthy levels of cholesterol, blood sugar, and blood pressure. By managing these levels, the risk of heart disease can be lowered. 

Peanut butter also contains omega-6 fatty acids, which can help reduce bad (LDL) cholesterol and increase protective (HDL) cholesterol. 

Oh we’re not done. Peanuts are a natural source of arginine, an amino acid that promotes good blood vessel function, potentially preventing heart and vascular disease. 

2. Helps with Weight Management 

Peanut butter can fill your belly without making you pay for it. 

The types of fats found in peanut butter, such as monounsaturated and polyunsaturated fatty acids, have been associated with a reduced risk of weight gain and obesity when consumed as part of a healthy diet. 

When combined with other nutrients like protein and fiber, which are also found in peanut butter, these healthy fats can help keep us feeling fuller for longer periods of time, which can reduce the likelihood of overeating. 

3. Manages Blood Sugar Levels

Peanut butter is relatively low in carbohydrates, but rich in healthy fats, protein, and some fiber. 

Because of its nutritional makeup, peanut butter has a minimal impact on blood glucose levels and can be a great option for people with diabetes, especially if it is free of added sugars.

Oh, but there’s more:

A study found that women with obesity and a high risk of type 2 diabetes who ate peanuts or peanut butter for breakfast reported lower blood sugar levels and less hunger than those who ate a carbohydrate-rich breakfast without nuts. 

4. Boosts Brain Function 

We can all use a good brain boost, right?

Peanut butter is a good source of several nutrients that are important for brain health, including vitamin E, niacin, and folate. These nutrients play a crucial role in supporting cognitive function, memory, and overall brain health.

Peanut butter also has a reputation for boosting serotonin levels, because it contains tryptophan, an amino acid that is essential for the production of serotonin in the brain. Serotonin is a neurotransmitter that regulates mood and can help reduce anxiety and depression.

5. A Source of Energy

Need more pep in your step? Enter our friend, peanut butter. 

It contains all three main macronutrients that are essential for our body’s needs and for giving you energy. When we consume 100 grams of peanut butter, we get around 22 grams of carbohydrates, which make up about 14% of the total calories, and 5 grams of fiber.

More sciency stuff: 

Peanut butter is packed with protein to the tune of 22.5 grams per 100 grams of peanut butter, which is comparatively more than most other plant-based foods. 

And it’s high in fat, with around 51 grams, contributing to 72% of total calories. 


Our Collegiate Corner Gift Basket is an exception to the healthy rule. Among all kinds of delicious goodies, it features peanut butter bites that may be high in calories and sugar, but they’ll make any college student feel loved. 

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1 thought on “5 Health Benefits of Peanut Butter

  1. Sharon Carey

    Hi, Lise!

    Sharon Carey here. Long time no talk to! Since we last communicated I’ve raised triplets who are now 20 years old as of last Sunday. They’re all great kids and… if course… tall! The tallest (Sean, 6’5″) has a volleyball scholarship down in Southern Illinois. In his words, “Mom, I don’t believe in God, and this is a religious school, but I don’t care because they’re giving me the most money.”

    Very pragmatic.

    Lily is brilliant, received a 4.5 gpa and is out in MA studying physics. She’s going to be the next Einstein. Actually, Einstein taught at her college.

    My third, Matthew, is working and going to Oakton, and planning on matriculating to a four year school. He’s my renaissance boy… sings, plays two instruments, and broke a 17 year track record when he was a freshman.

    I am now divorced and live by myself with my cats. Sewing is long gone. It’s been replaced by knitting.

    How are you?


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