Here’s What Happens to Your Body If You Eat Peanut Butter Every Day
For some people, peanut butter is a daily dietary staple. The National Peanut Board says about 94% of American homes have at least one jar of peanut butter in their cupboard, and research shows the average American eats around three pounds of peanut butter each year. Peanut butter is delicious, satisfying and has nutritional contents that are good for your health. But is it OK to eat peanut butter every day?
It's a good question to ask, especially if you're prone to dietary boredom or concerned about getting enough nutrients from "eating the rainbow." (Sadly, peanut butter comes in one color.) You may also be concerned by the fat content on the nutrition label. We asked dietitians to weigh in.
Related: Suddenly Craving Peanut Butter? Here Are 5 Things It Could Mean
Nutritional Benefits of Peanut Butter
Experts say peanut butter is packed with good-for-you ingredients. “When eaten as part of a balanced diet, peanut butter provides essential nutrients that support a healthy lifestyle,” says Markita Lewis, MS, RD, a registered dietitian and marketing a communications associate for the National Peanut Board. “A serving of peanut butter is nutrient-dense and contains good fats, seven grams of protein and two grams of fiber, which make it a satisfying food that can help maintain a healthy weight or weight loss.”
Lewis notes that a serving of peanut butter provides about 15% of the daily recommended value of vitamin E. Research is mixed and ongoing, but some studies point to data that vitamin E levels are lower in people with certain skin conditions, like acne and atopic dermatitis.
There's a chance peanut butter can help a person with weight management. A study of almost 100,000 people from 2019 suggested people who ate peanuts were less likely to be overweight or obese. Research is mixed on this front, too, though, with 2022-published data showing that people with cardiometabolic risk odds gained weight, but not fat or BMI, following a peanut intervention.
Related: This Is the Best Nut for Brain Health, According to a Neurologist and Alzheimer's Expert
How Much Peanut Butter Is Too Much?
Caroline Young, MS, RD, LD, RYT, and owner of Whole Self Nutrition, says she eats peanut butter every day and recommends it to clients regularly “because it is delicious and rich in essential nutrients.”
She says the important thing isn’t imposing strict limits on a specific amount of peanut butter—but rather, ensuring it supports a balanced diet overall.
“Since peanut butter is a wonderful source of two macronutrients (fat and protein) we need on a regular basis, I caution against putting rigid limits on its consumption,” Young says. “However, if peanut butter intake becomes excessive and balance is lost to the point where other nutrients are being sacrificed, it is likely time to reassess how much peanut butter is being consumed and to re-establish balance."
Variety is the spice of life after all—and we're not just talking about consuming chunky peanut butter in the morning and a smoother variety as an afternoon snack.
"Our bodies require and want a variety of foods from all of the food groups, so as long as peanut butter fits into a relatively balanced intake, it is a healthy amount," Young says.
Related: This Is the Best Nut for Heart Health, According to Cardiologists
Choosing the Best Peanut Butter
You have many options when making your peanut butter selection. But for the most part, all peanut butter generally offers similar contents and health benefits.
“In the United States, peanut butter is regulated by the Food and Drug Administration, which requires 90% (at minimum) of all peanut butter to be peanuts,” Young says. “So, no more than 10% of any peanut butter on the market contains ingredients other than peanuts, which is why I recommend people go for the one they like best, whether that is due to cost, taste or both."
Still, Young offered some caveats.
"There are times when it might make sense for people to pay more attention to the remaining 10% of ingredients on the peanut butter label," Young says. "For instance, if someone is working on being more environmentally friendly, choosing peanut butter without palm oil as a stabilizer would align with their values.”
Related: The #1 Best Nut for Weight Loss, According to Registered Dietitians
Health Issues You Might Need To Consider Before Eating Peanut Butter
While peanut butter is generally considered a healthy option, certain people may need to proceed with caution or study labels to make strategic choices. Obviously, anyone with a peanut allergy would want to steer clear completely—but there are also other health conditions that might require you to choose your peanut butter more carefully.
"Peanut butter is high in calories, especially the ones with added sugar and oils,” says Stacy Durborow, MS, RDN, LDN. “Additionally, if you have kidney disease and are on dialysis, it is important to restrict your consumption of peanut butter because it's high in potassium. If you have heart failure, look for peanut butter that only has peanuts in the ingredients and no added salt or hydrogenated oils.”
Next, Three Foods That Make It Harder to Lose Belly Fat
Sources
Markita Lewis, MS, RD, a registered dietitian and marketing and communications associate for the National Peanut Board
Caroline Young, MS, RD, LD, RYT, the owner of Whole Self Nutrition
Vitamin E for Skin: What Does It Do? Cleveland Clinic.
Serum vitamin E levels and chronic inflammatory skin diseases: A systematic review and meta-analysis. PLoS One.
Food Standard Innovations: Peanut Butter's Sticky Standard. FDA.
Effect of Peanut Consumption on Cardiovascular Risk Factors: A Randomized Clinical Trial and Meta-Analysis. Frontier Nutrition.
Changes in nut consumption influence long-term weight change in US men and women. BMJ Nutrition, Prevention & Health.
