Consumer Reports

Is Peanut Butter Actually Good for You?

For 7-year-old Stella Payne, peanut butter is a dietary staple.

“She probably eats peanut butter four to five times a week,” her dad said.

But how does it fare, nutritionally?

“A two tablespoon serving of peanut butter has just under 200 calories and about 16 grams of fat, so people might think that it’s unhealthy. But if you choose a peanut butter that doesn’t have a lot of additives, you know, just simply peanuts and a little bit of salt, it actually does have some health benefits,” said Julia Calderone, Consumer Reports Heath Editor.

Including magnesium, which, among other things, helps the body process sugars.

Like all nut butters, peanut butter is a convenient source of protein and also a great source of fiber with roughly two grams in every serving.

Plus, it’s high in mono and polyunsaturated fats, which are both heart healthy.

“A lot of the fat in peanut butter is actually good fat - it’s healthy for you. So if you’re going to choose a low fat peanut butter, you might be missing out on some of the benefits that make it especially good for you,” Calderone said.

Just be conscious of what you have with it. 

Health experts say white bread and jelly are not a great choice. Instead, think about whole wheat bread and real fruit spread with no added sugars.

Or better yet, actual fruit.

And remember, the benefits come from the peanuts themselves. So look for peanut butter without a lot of extra ingredients.

Consumer Reports said nut butters like almond butter and cashew butter can have the same benefits, but like the peanut butter, you want to look for one that’s just nuts and a little salt.

Copyright CR - Consumer Reports
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