Is Peanut Butter Good For Weight Loss? Tips For Eating 2024

Nia Stevens, BS
Dr. Michael DiLeo, MD
Is peanut butter good for weight loss? Learn about the nutritional benefits and creative uses of peanut butter while dieting in 2024.
is peanut butter good for weight loss
Creamy or crunchy, peanut butter is packed with protein. Photo: Ba Le Ho

Peanut butter is one of the most versatile foods in your pantry. In the U.S., 7.9 pounds[1] of it are consumed per person. Whether you’re eating it with chocolate or blending it into a stir fry, peanut butter goes well with both the sweet and the savory. 

But is peanut butter good for weight loss? Can this creamy — or crunchy — treat help you shed those unwanted pounds?

This article takes a look at peanut butter. We’ll consider its nutritional value, culinary applications, and how to make it compatible with your weight loss journey. Rest assured: you don’t have to toss your jar of creamy deliciousness to lose weight!

Is Peanut Butter Good For Losing Weight?

Yes, as long as it’s consumed in moderation. Peanut butter is versatile, delicious, and nutritionally dense. It is low in carbs and an excellent source of protein and healthy fats so it can be a healthy addition to any diet. However, peanut butter is also high in calories, so don’t consume too much, or your weight loss efforts could backfire. You also want to check labels for added sugars and other unwanted ingredients.

Is Peanut Butter Good For Weight Loss?

Peanut butter is a mixed bag when it comes to dieting.

At first glance, peanut butter is a wonder food. It’s packed with protein and healthy fats and low in carbohydrates. Eating peanut butter can keep you full and satisfied, potentially reducing your inclination to snack on high-calorie junk food.

Peanut butter is not intrinsically fattening when consumed as part of a balanced diet. It is a food that’s dense in both nutrients and calories. So, while eating peanut butter might help curb hunger, it’s easy to overdo it and gain weight.

So, is peanut butter healthy for weight loss? Yes, but the type and amount matters.

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What’s In Peanut Butter? 

Peanut butter is a thick paste made out of ground peanuts. Chief nutritional components include proteins, fats, and a small number of carbs.

Natural peanut butter is made from peanuts and salt, and it’s a great source of protein whether you’re on a diet or not. But moderation is key. Popular brands add sugar, hydrogenated oils, preservatives, and other additives, so check nutrition labels.

Nutritional Breakdown Of Peanut Butter

The allure of peanut butter isn’t just its rich taste. Nut butters are plant-based[2] juggernauts and are becoming more popular for their nutritional punch.

Here’s a quick overview of what regular peanut butter contributes to a healthy diet:

Protein

Peanut butter is a fantastic plant-based source[3] of protein. Protein can help repair and build tissues and help you eat fewer calories by helping you feel full. One tablespoon of natural peanut butter contains 3.8 grams of protein.[4]

Fat

Fortunately for peanut butter fans, most of its fats are unsaturated, which is heart-healthy. These fats can potentially reduce bad cholesterol levels and decrease the risk of heart disease.[5] Natural peanut butter contains 8.0 grams of fat[3] per tablespoon.

Fiber

Dietary fiber[6] aids in digestion and helps stabilize blood sugar levels after meals, which is particularly useful for diet and weight loss. Two tablespoons of peanut butter contain 3 grams of dietary fiber.[4]

Vitamins And Minerals

Peanuts and peanut butter are good sources of calcium, iron, vitamin E, magnesium, and phosphorus. These nutrients contribute to skin health, bone health, and energy production. But does peanut butter help you lose weight?

Combining protein, fiber, and healthy fats makes peanut butter a potentially useful tool in weight management. 

How To Eat Peanut Butter For Weight Loss

The success of your weight loss depends on your consumption choices. Here are some tips to ensuring that your favorite spread is an ally in weight management:

Consume In Moderation

Peanut butter is good for losing weight when approached responsibly. Ideally, stick to about two tablespoons per serving, paying attention to the other macronutrients you consume daily. This quantity balances its health benefits against its calories. If you’re unsure what your daily targets should be, check out some online tools to determine how many calories you should eat to lose weight.

Choose Natural

is peanut butter good for weight loss
Natural peanut butter is best for weight loss. Photo: SNeG17/Shutterstock

Natural peanut butter is not bad for weight loss. Consuming the whole peanut in its natural state is the best way to eat peanuts. However, turning peanuts into creamy peanut butter makes peanut consumption easier and more appealing. When buying peanut butter, always prioritize versions that have minimal ingredients. This approach ensures you get the nutrition of peanuts in their most natural form, minus unnecessary extras.

Pair Wisely

is peanut butter good for weight loss
Peanut butter can be paired with sweet or savory foods. Photo: Brent Hofacker/Shutterstock

Combine peanut butter with low-calorie, nutrient-rich foods. You can eat it on apple slices, add it to a protein shake, or eat it off the spoon with a glass of low-fat or plant-based milk. These combinations provide satiety without significant calorie intake.

Peanut Butter Mistakes That Cause Weight Gain

Peanut butter offers a plethora of health benefits, but there are some pitfalls:

  • Overindulgence: Consuming peanut butter in excess is easy to do, especially when it tastes so good. Stick to portion guidelines and use measuring tools to avoid extra calories.
  • Choosing unhealthy varieties: Beware of versions with added sugars, emulsifiers, and saturated fat that can cause unwanted weight gain.
  • Neglecting the rest of your diet: Peanut butter isn’t a diet food or a magical weight loss solution. It must be part of a balanced diet. Its nutritional and caloric density can lead to weight gain just as easily as weight loss.
  • Forgetting other nut butter: Peanut butter is the OG nut butter, but butter made of tree nuts — such as almonds and cashews — brings many of the same benefits.

Incorporating peanut butter into your diet for weight loss requires a blend of creativity and discipline. Embrace its creamy texture and rich taste, but always be mindful of calories.

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Peanut Butter For Weight Loss: Recipe Ideas

Wondering how to make the most of peanut butter while keeping it waistline-friendly? Here are some delicious and health-conscious combos:

  • Peanut butter and fruits. Peanut butter is good on apple slices or banana chunks. The natural sweetness of fruits complements the rich taste of peanut butter, creating a satisfying and nutrient-rich snack. The high fiber content and lack of artificial sweeteners can prevent common dieting complaints such as constipation and diarrhea.
  • Smoothies. A spoonful of peanut butter in your morning smoothie provides a protein boost. Blend it with berries, spinach, and almond milk for a healthy breakfast to keep your body weight in check.
  • Savory dips. Peanut butter is as good on savory foods as on sweet foods. Mix peanut butter with a dash of soy sauce, lime juice, and garlic for a rich dressing that pairs well with veggies.
  • Whole grain toast. Top your toast with peanut butter and a sprinkle of chia seeds for added crunch and nutrients. You can add a drizzle of all-natural jelly for a dose of childhood nostalgia.
  • Peanut butter oatmeal. Stir a spoon of peanut butter into warm oats. You can top it with dried fruit or seeds.
  • Asian peanut sauce. You can add peanut butter to boost protein or tone down a spicy dish. You can also make a dressing with soy sauce, ginger, lime juice, and some chili flakes to drizzle over salads or grilled chicken.
  • Peanut butter energy bites: Peanut-based bites and bars are a great way to manage hunger on the go. Combine oats, honey, chia seeds, and peanut butter into balls and refrigerate until firm. 

Conclusion

With balance and moderation, peanut butter is a good addition to your healthy diet. It offers proteins, healthy fats, and other essential nutrients while remaining low-carb. Choose natural variants and be mindful of portion sizes to avoid excess calorie intake. Your weight loss journey requires making informed choices, and now peanut butter can be one of them!

Frequently Asked Questions

Is peanut butter good for losing belly fat?

While peanut butter isn’t a direct fat burner, it can be part of a balanced diet that can help you lose weight everywhere, including the belly.

Is it OK to eat peanut butter for weight loss?

Yes, you can eat peanut butter when trying to lose weight. Just make sure it’s in moderation and choose natural varieties without added sugar.

How much peanut butter can I eat a day for weight loss?

The exact amount varies based on individual calorie needs. However, as a general guideline, a serving size is usually 2 tablespoons and contains 190 calories.[4]

Can I eat peanut butter every day?

Yes, with careful planning, peanut butter can be incorporated into your diet every day without causing weight gain.

Resources

  1. Worldpopulationreview.com. (2023). World Population by Country 2023 (Live). [online] Available at: https://worldpopulationreview.com/.
  2. Kalyani Gorrepati, Balasubramanian, S. and Chandra, P. (2014). Plant based butters. Journal of Food Science and Technology, [online] 52(7), pp.3965–3976. doi:https://doi.org/10.1007/s13197-014-1572-7.
  3. Lynch, H., Johnston, C.S. and Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, [online] 10(12), pp.1841–1841. doi:https://doi.org/10.3390/nu10121841.
  4. Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/718824/nutrients.
  5. Parilli-Moser, I., Hurtado-Barroso, S., Guasch‐Ferré, M. and Rosa María Lamuela‐Raventós (2022). Effect of Peanut Consumption on Cardiovascular Risk Factors: A Randomized Clinical Trial and Meta-Analysis. Frontiers in Nutrition, [online] 9. doi:https://doi.org/10.3389/fnut.2022.853378.
  6. Barber, T.M., Kabisch, S., Andreas and Weickert, M.O. (2020). The Health Benefits of Dietary Fibre. Nutrients, [online] 12(10), pp.3209–3209. doi:https://doi.org/10.3390/nu12103209.

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