Peanut Butter – 12 Health Benefits, Uses, and Side-effects

Peanut butter is a nutritious butter made with fried peanuts. Peanut butter contains nutrients that can boost a person’s heart health and improve blood sugar levels. Depending on how people use peanut butter in their diet, it can help them lose weight, or gain pounds during weight training or bodybuilding. Of course, peanut butter is high in calories and fat, so people should enjoy it in limited quantities.

Benefits of Peanut Butter

Peanut butter is a popular spread made by grinding fried or plain peanuts into a paste. It is usually somewhat viscous and thick in consistency. Popular opinion suggests that this butter is quite delicious, it is used in sandwiches, and as a spread on bread and crepes. This article discusses the health benefits of peanut butter. 

Nutritional value per 100 g of Peanut Butter 

Energy597 kcal (2,500 kJ)
Carbohydrates 22.3 g
Starch 4.8 g
Sugars 10.5 g
Dietary fiber 4.8 g
Fat 51.1 g
Saturated 10.1 g
Monounsaturated 25.4 g 
Polyunsaturated 12.3 g
Protein 22.5 g

Nutritional value of vitamins per 100 g of Peanut Butter 

Vitamins Quantity 
Vitamin A equiv. 0 μg
Thiamine (B1) 0.138 mg
Riboflavin (B2) 0.191 mg
Niacin (B3) 13.3 mg 
Pantothenic acid (B5) 1.1 mg
Vitamin B60.44 mg
Folate (B9) 86 μg
Vitamin C 0 mg
Vitamin E 9.1 mg 
Vitamin K 0.3 μg

Nutritional value of minerals per 100 g of Peanut Butter 

Minerals Quantity 
Calcium 49 mg 
Copper 0.42 mg 
Iron 1.7 mg
Magnesium 1.69 mg 
Manganese1.5 mg 
Phosphorus 3.39 mg 
Potassium 5.64 mg 
Selenium 4.1 μg
Sodium 4.29 mg 
Zinc 2.54 mg 
Water 1.1 g

Benefits of Peanut Butter 

1. Help in weight loss 

Eating small amounts of peanut butter daily along with a healthy balanced diet and physical exercise helps in weight loss. Being an excellent source of protein, dietary fiber, and healthy fats, peanut butter increases the feeling of fullness after a meal and prevents overeating. 

2. Augments heart functions 

Offering an array of healthy unsaturated fatty acids of M.U.F.A and P.U.E.A the most important of those being oleic acid, peanut butter offers incredible properties for heart health. Oleic acid maintains optimal blood pressure, improves blood vessel function and reduces the risk of cardiovascular disease. Peanut butter contains omega-6, which reduces bad LDL cholesterol and increases good HDL cholesterol, thus helping to maintain ideal blood cholesterol levels. 

3. Reduce risk of cancer 

Peanut butter is a treasure trove of powerful antioxidants, such as vitamin E, coumarin, and resveratrol. These compounds protect them from oxidative damage by harmful free radicals. This prevents the development of abnormal tumors and the onset of cancer in the internal organs of the lungs, liver, stomach, intestines, gallbladder, pancreas and kidneys in later years.

4. Fosters strong muscles 

Packed with generous amounts of protein, peanut butter makes a perfect addition to both pre and post exercise meals. It contains several important essential amino acids which are the building blocks for muscle cells in the body, and also enough calories for immediate energy, unsaturated fats and reduce fatigue, lethargy. In addition, the protein from peanut butter works towards maintaining muscle circulation, flexibility and muscle recovery after rigorous physical exercise.

Read Also: Cocoa Butter – 9 Ways Health Benefits, Uses & Side-effect

5. Antioxidant properties

Peanut butter has antioxidant properties due to the existence of folate, niacin, pantothenic acid, pyridoxine, riboflavin and thiamine. Among the antioxidants in peanut butter is resveratrol. Resveratrol is indeed a polyphenol antioxidant that has been discovered to be excellent in controlling certain types of cancer, heart disease, Alzheimer’s disease, viral or fungal infections, and degenerative neurological diseases.

6. Promotes healthy hair

According to nutrition facts, peanut butter foods provide large amounts of vitamin B2, which is truly therapeutic for proper hair growth. Peanut butter provides essential nutrients to maintain healthy hair.

7. Contributes to strengthening bones

Apart from their important vitamin content, peanuts also contain important minerals like calcium and magnesium. These types of nutrients are believed to play an essential role in proper bone growth and development. Therefore, eating peanut butter sandwiches helps maintain bone health.

8. Prevent birth defects

Another essential nutrient in peanut butter is folic acid. Folic acid, especially during pregnancy is essential to deliver a healthy baby. This is because folic acid deficiency in the early stages of pregnancy increases the risk of birth defects within the fetus. Consequently, taking peanut butter during earlier pregnancies can reduce the risk of birth defects and also promote healthy delivery.

9. Better blood circulation

Being a great source of iron, copper, magnesium and potassium, peanut butter is effective in maintaining proper blood flow within the body.

Read Also: Health Benefits of Butter – Uses, Nutritional Value, and Side-effect

10. Supports your metabolism

Peanut butter is rich in niacin (vitamin B3) and manganese, which helps in the body’s metabolism. Manganese encourages enzymes that are responsible for removing harmful ammonia. Plus, it protects cells from physical stress. Niacin regulates cell growth as well as development.

11. Reduces risk of gallstones

A major health risk in developed countries is gallstones, being overweight, crash diets, certain cholesterol medications, and birth control pills. A study on the risk of gallstones and nut consumption was published in the American Journal of Clinical Nutrition and the results showed that within 2 decades, women who ate peanut butter and nuts regularly could reduce their risk of gallstones. [1]

12. Maintain skin health

As an excellent source of healthy fats, peanut butter can help improve skin tone. Peanut butter is rich in vitamin B12 which maintains healthy skin. Doctors say that a diet deficient in vitamin B12 causes pale skin. This particular peanut butter includes riboflavin (vitamin B2), the deficiency of which leads to dry and also scaly skin. Vitamin B2 supplements can be used to treat skin problems such as dandruff and rosacea. Since peanuts are an excellent source of both vitamins B12 and B2, their addition to the diet can help keep skin healthy and glowing.

Uses of Peanut Butter

Peanut butter is most commonly served in bread, sandwiches, and cakes. Peanut butter is included in smoothies, cookies, and brownies. Peanut butter can be added to a variety of food items.

Side Effects of Peanut Butter

You should always eat peanut butter in the prescribed amount as excessive use can cause side effects. Also, the body can develop an intolerance to its frequent consumption. In addition, high consumption can lead to various health-related diseases—

  • Mineral deficiency

Some people may experience allergic reactions to peanuts. These reactions may include a tight throat, diarrhea, nausea, abdominal pain, or vomiting. Additionally, you may experience shortness of breath or wheezing, tingling or itching in your mouth or throat, runny nose, and skin reactions. Therefore, if you are allergic to peanuts, avoid eating peanut butter.

  • Minerals defiance

Peanuts are high in phosphorus, which limits the body’s use of other minerals like zinc and iron. Consequently, it can lead to mineral deficiencies. Therefore, you should consume peanut butter in limited quantities.

Read Also: Peanut Oil – 14 Ways Health Benefits, Uses & Side-effect

  • Drugs interactions

The presence of resveratrol in peanut butter can cause blood clots in excessive amounts. It can also increase the side effects of blood thinning. These side effects include abdominal pain, nosebleeds, blood in the urine, easy bruising and heavy menstrual bleeding. Therefore, if you are taking blood thinners you should not consume peanut butter.

  • Inflammation

Peanut butter is high in omega-3 and omega-6. But, according to one study, excessive consumption can upset the body’s balance and cause inflammation. 

Therefore, considering the benefits and harms of peanut butter, it should be used in the right amount regularly as excessive use of any product can harm our health. Peanut butter should be used medicinally in the treatment of diseases and should be consulted by a doctor. 


The information discussed in this article is about the health benefits of peanut butter. In this article, you will learn about the benefits and harms, uses, and other information of peanut butter. I hope the information mentioned in this article will be useful to you. Thank you! 


1. Is peanut butter good for you?

Ans: Yes, it is nutrient-dense and has many benefits, such as improved cardiovascular health, muscle mass preservation, weight control, and anti-cancer properties.

2. Does peanut butter cause weight gain?

Ans: Excessive consumption of peanut butter can lead to weight gain. But if you eat in moderation, it can help you lose weight.

3. Is peanut butter good for weight loss?

Ans: Yes, peanut butter helps in weight loss. It increases metabolism and increases food satisfaction. In addition, peanut butter can help you lose weight by reducing your appetite.

4. Which peanut butter is best?

Ans: Peanut butter without any added sugar, oil or salt and additives is the best type.

5. What are the disadvantages of peanut butter?

Ans: Aa a result of the calorie-dense nature of peanut butter, you can gain weight if you consume excessive amounts. In addition, it can cause inflammation and severe allergic reactions in the body.

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