Peanut butter can be part of a healthy diet when eaten in moderation, experts confirm

A registered dietitian emphasises that peanut butter’s nutrient profile makes it a beneficial addition to a balanced diet, as long as portions are sensible and added sugars are minimised.

Peanut butter can be part of an everyday diet, provided the portion is sensible and the jar is not treated like a free-for-all snack, according to Natalie Rizzo, a registered dietitian and food editor at TODAY. Rizzo says the spread offers plant protein, unsaturated fat, fibre and key micronutrients including vitamin E, magnesium and niacin, all of which can support the health of the bones, skin, heart and muscles. Its mix of protein and fat also helps people stay full for longer.

A typical two-tablespoon serving contains about 7 grams of protein, 16 grams of fat and just over 1 gram of fibre, along with roughly 190 calories. That makes it nutrient-dense, but also easy to overdo. Nutrition sites including Healthline and Medical News Today note that peanut butter’s calorie count and sodium level can climb quickly, especially in commercial brands with added sugar, extra oils or trans fats. For that reason, many experts advise choosing versions with as few ingredients as possible, ideally just peanuts and salt.

That advice is echoed by web sources that point to peanut butter’s heart-health benefits when it is consumed in moderation. WebMD says the food contains monounsaturated and polyunsaturated fats, as well as plant sterols and fibre, which may help lower LDL, or “bad”, cholesterol and support healthier blood pressure. Other reviews note that oleic acid, a key fat in peanuts, may also help with blood sugar control and overall cholesterol balance.

Peanut butter is often easiest to use as part of a balanced meal rather than as a stand-alone treat. It pairs well with apples, bananas, wholegrain toast, porridge and smoothies, and the protein-fat-carbohydrate combination in peanut butter and fruit can help steady blood sugar. Even so, nutrition experts say variety still matters: other useful fats can come from walnuts, almonds, chia seeds, flaxseed, avocados and other nut butters across the week.