Whether spread thickly in a sandwich, spooned into a dessert or eaten straight from the jar, peanut butter is as versatile as it is popular.
And it has never been more in demand. One recent survey found that a third of us eat it several times a week.
The same poll also found that 43 per cent prefer crunchy, compared with 33 per cent who favour smooth – an apparent verdict in one of food’s longest-running debates.
But the question remains: is peanut butter actually healthy – or is it more of an indulgence?
In recent years, a wave of brands has emerged touting ‘all-natural’ ingredients, aimed squarely at health-conscious adults. Yet peanut butter is also famously calorie-dense – which may give pause to anyone watching their weight.
Duane Mellor, a dietitian at University Hospitals of Leicester NHS Trust said, in terms of breakfast choices, it is a good one. ‘It’s tasty, convenient and gives a good alternative to jam on toast.
‘It contains vitamins and minerals – and the protein and fat in it helps slow down digestion, helping you feel fuller longer.’
So what is the truth about peanut butter – what does it deliver nutritionally, who should avoid it… and how can you enjoy it without blowing the diet?
Whether spread thickly in a sandwich, spooned into a dessert or eaten straight from the jar, peanut butter is as versatile as it is popular
What’s actually in peanut butter?
Peanut butter, at its simplest, is a paste made from ground, dry roasted peanuts. Some contain 100 per cent nuts, while others include added oils for texture, along with salt and sometimes sugar or sweeteners.
In the US, peanut butter must legally contain at least 90 per cent peanuts. The UK has no equivalent rule, so some cheaper brands contain slightly fewer nuts and more added ingredients.
However Mr Mellor says these additions are typically minimal, and unlikely to matter unless consumed in large amounts. ‘You don’t need to choose a 100 per cent peanuts version for health reasons,’ he says.
A 15g tablespoon of Sun-Pat Smooth Peanut Butter contains 96 calories, almost 8g of fat – of which 1.1g is saturated – 0.9g fibre and 3.7g of protein. Sun-Pat Crunchy contains 95 calories, 7.7g fat, 1g fibre and 3.8g protein per tablespoon.
Peanuts are naturally high in fat – mostly unsaturated. Replacing saturated fat with unsaturated fat has been linked to lower LDL cholesterol and reduced heart disease risk.
Higher peanut content slightly increases fat, fibre and protein, though the differences are small. Calories remain broadly similar, and may be marginally higher in 100 per cent varieties.
Fat type varies depending on added oils. Palm oil, commonly used to stabilise texture, is higher in saturated fat – which is linked to raised cholesterol and heart disease.
A tablespoon also provides small amounts of vitamin E, B vitamins such as niacin, and minerals including magnesium and copper.
Is peanut butter a good source of protein?
This is one that often surprises people. In the 1930s, during wartime rationing, peanut butter was promoted in the UK and US as a cheap protein source, particularly for children.
It was also included in soldiers’ rations – and, after complaints it was dry and difficult to swallow, jelly (the American term for jam) was added. The peanut butter and jelly sandwich – or PB&J – was born.
Despite this, peanut butter is not primarily a protein source. It contains a similar amount to 40g of porridge oats or a portion of peas, and is more accurately described as a fat source.
Sophie Medlin, founder of CityDietitians, says: ‘A 15g serving of peanut butter contains roughly the same amount of protein as half an egg, which isn’t bad for such a small volume.
However it’s also not something you want to be consuming in large quantities, because it’s so high in fat.’
She adds that while this can be useful for those trying to gain weight, for most people it simply means excess calories.
In the 1930s, during wartime rationing, peanut butter was promoted in the UK and US as a cheap protein source, particularly for children
It was included in soldiers’ rations – and, after complaints it was dry and difficult to swallow, jelly was added. The peanut butter and jelly sandwich – or PB&J – was born
Is there sugar in peanut butter?
Peanuts are naturally slightly sweet, containing around 5 per cent sugar.
Some brands add sugar on top. In the UK, Sun-Pat is a well-known example, although the amount is small – roughly 0.2g per tablespoon.
In total, this still amounts to less than a gram of sugar per spoonful.
Brands more familiar to American shoppers, such as Jif, Skippy, Peter Pan and Kroger, tend to contain more added sugar.
There are also deliberately sweeter versions, such as Pip & Nut Sweet & Salty and Bonne Maman Sweet & Crunchy Peanut Butter.
Ultimately, says Mr Mellor, quantity matters more than small amounts of added sugar. ‘If there’s some added sugar and you’re having a teaspoon or two on toast, then it’s not really a concern. But some people add large amounts to smoothies.’
He adds that regularly eating large quantities may not be advisable.
Will eating peanut butter make you fat?
This is the big question. Peanut butter is around 55 per cent fat, making it energy-dense. A 15g tablespoon contains close to 100 calories.
A typical sandwich might include two tablespoons, plus bread – taking the total to around 400 calories.
However, the combination of fat, fibre and protein means it is slow to digest. Peanut butter has a very low Glycemic Index of 14 – a measure of how quickly carbohydrates raise blood sugar.
Because it raises blood sugar slowly, it helps prevent spikes and crashes that can drive hunger, and may help you feel fuller for longer.
One large cohort study, published in BMJ Nutrition, Prevention and Health, found that people who regularly ate nuts – including peanut butter – gained less weight over more than 20 years.
‘Because of the fibre and protein in peanut butter, it can be useful for appetite regulation,’ says Ms Medlin.
‘Through appetite regulation we can achieve better weight control.’
Contestants get to work during a peanut butter sculpting contest at the Suffolk, Virginia Peanut Fest
Is crunchy peanut butter healthier than smooth?
Nutritionally, they are very similar, so the choice largely comes down to preference.
However, foods that require more chewing may help you feel fuller. Crunchy peanut butter takes longer to eat, which can slow intake and give the body more time to register fullness signals.
Is palm oil in peanut butter bad for you?
Palm oil is often criticised as unhealthy and environmentally damaging, but its role is largely functional.
In 100 per cent peanut butter, oil separates and rises to the top. Palm oil prevents this. Because it is around 50 per cent saturated fat, it stays semi-solid at room temperature, helping maintain a smooth, stable texture.
This keeps the oil evenly distributed and reduces exposure to air, slowing rancidity.
Although saturated fat is linked to raised cholesterol, some brands – such as Whole Earth – use palm oil specifically for this purpose.
Other brands use hydrogenated oils to achieve a similar effect. Partially hydrogenated oils contain trans fats, now largely banned due to links with heart disease. Fully hydrogenated oils are trans-fat-free but still highly processed and high in saturated fat.
Brands such as Meridian and Pip & Nut avoid added oils altogether, which is why their products separate.
There are also concerns that palm oil, when refined at very high temperatures, can form potentially carcinogenic compounds. However, levels in food are regulated and considered safe.
‘The worry with saturated fat is that it is going to raise cholesterol,’ says Mr Mellor. ‘But eaten in moderation, the fibre in peanut butter will probably have a positive effect on cholesterol that outweighs any negatives from a small amount of palm oil.’
Are there some people who shouldn’t eat peanut butter?
Those with a peanut allergy should avoid it entirely. Around two per cent of people are affected, and reactions can be life-threatening.
Others may need to be cautious.
Peanut butter is relatively high in phosphorus, which in large amounts can interfere with absorption of minerals such as iron and zinc.
Hollywood star Austin Butler tucks into a peanut butter and jelly sandwich on the YouTube interview show Hot Ones, where celebrities eat increasingly spicy foods coated in hot sauce
Butler said peanut butter sandwiches – which were a childhood favourtie – helped cool the burn from the show’s infamous hot sauces
Some people are sensitive to compounds such as salicylates or amines, which can trigger headaches or digestive symptoms.
Peanuts also contain oxalates, which may contribute to kidney stones in susceptible individuals.
More broadly, moderation may be advisable for some groups.
Because it is high in fat, peanut butter can worsen symptoms in people with acid reflux.
Many commercial varieties are also high in salt, sugar or added fats, which may not be ideal for those with high blood pressure or heart conditions.
And while it can be part of a healthy diet, its calorie density means large portions may contribute to weight gain.
Finally, eating large amounts without enough fluid may contribute to constipation.
What’s the healthiest way to eat peanut butter?
One of the best ways to eat peanut butter is with rice cakes, as a snack, says Ms Medlin. ‘This can give us some really useful nutrients and also it will keep us full between meals, and help to keep us from snacking on other less healthy things.’
She adds: ‘Another excellent way to consume peanut butter is with an apple or banana, as this is delicious and you will end up with additional nutrients and fibre from the fruit.’
Mr Mellor backs a classic sandwich: ‘If you have it on a nice seeded, granary bread, it’ll up the fibre. Or you could make a nice satay sauce, and have it with some lean meat.’
Are almond butter or cashew butter better for you than peanut butter?
Supermarkets now stock a range of nut butters – but how do they compare?
Almond butter contains more monounsaturated fat, along with higher levels of vitamin E, calcium and iron than peanut butter.
Cashew butter contains less protein, so may be less filling.
‘The best nut butter is almond butter,’ says Ms Medlin. ‘It contains more fibre than other nut butters and is lower in saturated fat, in comparison to peanut butter. Its nutrient profile means it could help support cholesterol and blood sugar control.
‘Other nut butters that are good for us are walnut butter, which is harder to get hold of but high in healthy omega-3 fatty acids.’
