Peanut butter help lose weight: Good or Bad?

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Peanut butter help lose weight: Though peanut butter is high in calories and fat, it could be good for assembly your weight loss goals. Peanut butter’s high protein content material could assist curb urge for food, but eating it in moderation is essential.

Peanut butter is a delicious, versatile spread. It’s nutrient-rich and goes nicely with each savory and sweet foods.

Although peanut butter holds a particular place in the cabinet of many properties, it’s possible you’ll wonder if it’s appropriate for weight loss.

While some argue that its high calorie and fat content material might result in weight gain, others say that its heavy dose of protein might assist handle weight.

This article explores how peanut butter affects your weight.

Packed With Nutrients

Peanut butter is loaded with healthy fat, protein, fiber, and a spread of important vitamins and minerals.

These nutrients might help weight loss, because the best diets incorporate lots of nutrient-rich foods to adequately meet your dietary wants.

A 2-tablespoon (32-gram) serving of peanut butter presents (1Trusted Source):

  • Calories: 188
  • Total fat: 16 grams
  • Saturated fat: 3 grams
  • Carbs: 7 grams
  • Fiber: 3 grams
  • Protein: 8 grams
  • Manganese: 29% of the Reference Daily Intake (RDI)
  • Magnesium: 13% of the RDI
  • Phosphorus: 10% of the RDI
  • Potassium: 7% of the RDI
  • Vitamin E: 10% of the RDI
  • Vitamin B3 (niacin): 22% of the RDI
  • Vitamin B6: 7% of the RDI
  • Vitamin B9 (folate): 7% of the RDI

Notably, the bulk of its calories come from unsaturated fat. Research indicates that changing saturated fats in your diet with unsaturated ones could reduce your cholesterol levels and general risk of heart disease (2Trusted Source).

A single serving of peanut butter also supplies roughly 10% of your each day fiber wants. Higher fiber intake is related to lower body mass index (BMI) and different benefits (3Trusted Source).


Any efficient weight loss program should include nutrient-dense foods like peanut butter, which is full of heart-healthy fat, fiber, and a wide selection of vitamins and minerals.

Peanut butter help lose weight

May Reduce Appetite

Peanut butter could also assist your weight loss goals due to its potential to reduce appetite.

In a three-meal examine in 15 obese ladies, those that added 42.5 grams (about 3 tablespoons) of peanut butter to their breakfast skilled considerably extra fullness and had much less want to eat extra compared to the control group (4Trusted Source).

Additional analysis on peanut butter’s particular role in urge for food suppression is limited.

That said, some studies link intake of peanuts and tree nuts to better meal satisfaction and enhanced metabolism in a way that helps weight control (5Trusted Source).

Protein Promotes Fullness and Fat Loss

The high protein content of peanut butter is assumed to assist curb urge for food.

Roughly 17% of the calories in peanut butter come from protein — a 2-tablespoon (32-gram) serving supplies about 8 grams (1Trusted Source).

Research indicates that consuming satisfactory protein can increase emotions of fullness, potentially reducing your urge to proceed eating. In flip, this might promote weight loss (6Trusted Source).

Eating enough protein is also important for preserving muscle mass during weight loss efforts, as muscle is important for maintaining your power. Your metabolism will slow down for those who lose too much muscle, making continued weight loss extra difficult.

Including protein-rich foods, such as peanut butter, in a reduced-calorie diet could boost fat loss more than the same diet with out adequate protein (7Trusted Source8Trusted Source).


Some analysis means that eating peanut butter and peanuts could suppress urge for food by rising fullness. What’s extra, eating protein-rich foods like peanut butter can reduce urge for food and protect muscle mass during weight loss.

May Support Weight Maintenance

Although peanuts are a high-fat, high-calorie food, they’re not related to weight gain such as you would possibly count on.

In truth, most out there analysis indicates that diets rich in peanuts and tree nuts assist weight upkeep extra successfully than people who eliminate them (9Trusted Source10Trusted Source).

Furthermore, people who regularly devour peanuts and peanut butter are inclined to have lower BMIs than those that don’t (9Trusted Source).

The exact the reason why peanuts help weight maintenance are unclear.

Some specialists imagine it has to do with the distinctive way they’re metabolized. Because the calories from nuts might not be totally absorbed, they might not result in a calorie surplus that will in any other case cause weight gain (10Trusted Source).

Ultimately, extra analysis is required to better perceive the role of peanuts and peanut butter in weight management. However, the present proof means that eating these foods could show you how to maintain a healthy body weight.


Research means that people who devour peanuts and peanut butter have lower BMIs and are extra profitable at maintaining weight than those that keep away from these foods.

It’s Calorie-Dense

One of the principle causes dieters keep away from peanut butter is its high calorie and fat content material.

Peanut butter does pack a calorie punch, offering near 200 calories per 2-tablespoon (32-gram) serving. Furthermore, over 75% of these calories come from fat (1Trusted Source).

When you devour extra calories than you burn, weight gain can happen. This is why calorie control is one of the mainstays of virtually every weight loss diet.

However, you should contemplate more than calories alone when deciding which foods to include in your diet. Peanut butter also supplies protein, fiber, vitamins, minerals and antioxidants — all of which promote good health.

Since peanut butter provides high-quality, nutrient-dense calories, 200 calories of peanut butter could have a stronger positive health impact than 200 calories of an ultra-processed “diet” food.

Of course, this doesn’t imply that you could eat all of the peanut butter you need. If you begin eating so much of peanut butter with out accounting for the extra calories, it’s possible you’ll hinder your weight loss efforts. As with some other food, moderation is essential.

Ultimately, your diet should be tailor-made to your preferences and nutritional wants. Eating peanut butter alongside different nutritious foods is completely healthy — as long as you don’t exceed your calorie wants.


Peanut butter is high in calories and might result in extra calorie intake if not consumed in moderation. However, it’s still a high-quality food that gives quite a few nutrients.

How to Eat It Healthfully

Peanut butter can definitely be integrated right into a healthy diet that promotes weight loss, but some methods could also be better than others.

Not All Peanut Butter Is Created Equal

Although peanut butter in its most pure type may be very healthy, many commercially ready types are full of additives, such as sugar and hydrogenated oils — which can contain trans fats.

While shopping for peanut butter, check the label to verify it doesn’t contain extra ingredients. The solely factor peanut butter wants is peanuts. Salt could also be safely included for extra flavor, too.

Typically, the oil in pure peanut butters — these with out additives — could separate, rising to the highest of the jar, but this shouldn’t be cause for concern. Upon opening the jar, simply mix it. Then refrigerate it to keep it from separating once more.

If you’re up for a problem, you would also try making your personal. You’ll simply want a high-powered blender or food processor, peanuts and a little salt.

Adding It to Your Diet

If you wish to lose weight with out giving up peanut butter, just a few easy methods can go a long way.

Measuring portion sizes will help you keep monitor of how much peanut butter you’re consuming. This way, you’ll be able to just remember to’re sticking to your calorie or macronutrient goals.

You could also have to chop out one other food in order to remain throughout the parameters of your diet plan.

For instance, you would substitute peanut butter for a much less nutrient-dense spread on toast, such as jelly or butter. Or, instead of a sugary dip for your fruit slices, try using peanut butter.

Other methods to eat peanut butter include:

  • Spreading it on rice cakes or crackers
  • Drizzling it over popcorn
  • Using it as a dip for celery or carrots
  • Stirring it into yogurt or oatmeal

Remember, peanut butter alone just isn’t going to make you lose weight. Weight management is complicated and requires a multidisciplinary approach. You’ll should make a number of dietary and lifestyle changes in order to attain success — but it’s positively possible.


It’s best to decide on peanut butters that don’t have additives or try making your personal. Make positive to account for the calorie and/or macronutrients that peanut butter supplies so that you simply keep inside your diet plan.

The Bottom Line (Peanut butter help lose weight)

Though nutritious, peanut butter is sometimes averted due to its high fat and calorie content material.

However, peanut butter could promote weight upkeep, fullness, and reduced urge for food.

While its calories mostly come from fat, its fats are healthy. It’s also full of different important nutrients, including protein, fiber, vitamins and minerals.

While peanut butter definitely has a spot in a healthy weight loss diet, it’s possible you’ll want to trace your calories and macronutrients in order to remain on monitor and meet your health goals.


  1. Satiety Superstar: Peanut butter is the satisfaction sultan, keeping you full longer. It’s like having a tiny army of nuts in your belly, waving the “no more snacks” banner. 🥜🚫
  2. Protein Powerhouse: This spreadable superhero is packed with protein, the muscle buddy your body needs. It’s like turning your bread into a gym for your taste buds. 🏋️‍♂️🍞
  3. Energy Elevator: Need an energy boost? Peanut butter is your snack-time elevator – it takes you from ‘I can’t’ to ‘I can conquer the world’ in a single spoonful. 🥄⚡
  4. Nutrient Nutcracker: Beyond the taste, it’s a nutrient jackpot with vitamins and minerals. It’s like your bread’s secret Santa, delivering more than just flavor. 🎅🥪
  5. Versatility Virtuoso: From sandwiches to smoothies, peanut butter is the versatile virtuoso of the pantry. It’s like the actor who nails every role – never a dull moment. 🎭🥜


  1. Calorie Conundrum: Watch out for the calorie sneak attack. Peanut butter may be tasty, but it’s like a ninja in the shadows – those calories can add up faster than you can say ‘spread.’ 🥷🌰
  2. Portion Predicament: Ever tried stopping at just one spoonful? It’s like trying to stop a waterfall with an umbrella. Portion control can be a nutty challenge. ☔🥄
  3. Sugar Surprise: Some store-bought varieties are sugar-coated conspirators. It’s like thinking you’re in a nutty paradise, but you’re actually in a sugary jungle. 🍭🌳
  4. Allergy Alert: For the allergy-prone, peanut butter can be a not-so-friendly neighborhood. It’s like living next to a party house but with an epi-pen as your plus one. 🚨🥜
  5. Sticky Situation: Ever tried getting peanut butter out of the jar gracefully? It’s like attempting ballet in a sticky swamp. The struggle is real

People also ask:

Is peanut butter good for losing belly fat?

Absolutely! Peanut butter is the unsung hero in the battle of the bulge. It’s like the stealthy ninja of snacks, curbing hunger and keeping you full with a hearty belly hug. This spreadable wizardry not only satisfies cravings but also packs a protein punch, helping you bid farewell to belly fat. It’s like convincing your stomach that it’s on a gourmet adventure, not a weight-loss mission. Just remember, moderation is the peanut butter commander’s secret strategy – no need to dive into the jar like it’s a pool. So, let peanut butter be your tasty ally in the quest for a flatter tummy!

Is it okay to eat peanut butter everyday for weight loss?

Absolutely, peanut butter can be your daily flavor fiesta without sabotaging your weight-loss journey. It’s like having a dependable friend – reliable, comforting, and always ready for a crunchy or creamy adventure. Just treat it like your favorite sitcom episode – enjoy it, but don’t binge-watch every day. Packed with protein and the power to keep hunger at bay, peanut butter is the snack superhero. However, remember, too much of a good thing can turn your pantry into a nutty circus. So, keep it nut-tastic, not nutty, and let peanut butter be the tasty sidekick on your weight-loss sitcom! 🥜📺

How much peanut butter can I eat a day?

Ah, the peanut butter conundrum – like a puzzle where the pieces are nuts! It’s a tasty treat, but the portion patrol is real. Think of it like a Netflix series; too much in one sitting, and you might feel overwhelmed. A couple of tablespoons a day can be your peanut paradise without turning it into a buttery battlefield. It’s like finding the perfect balance – not too little, not too much, just the Goldilocks amount. So, grab that spoon, but remember, peanut butter moderation is the key to keeping your taste buds and waistline happily ever after!

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