Whether slathered on bread or eaten by the spoonful, peanut butter is a daily staple for many Americans—so essential, in fact, that about 94% of U.S. households keep it on hand, according to the National Peanut Board.
But how does regularly eating the creamy (or crunchy) stuff affect your health? Here’s what a daily dose of peanut butter might do to your body.
Support Muscle Growth and Repair
Protein is a standout nutrient in peanut butter, with a standard 2-tablespoon serving providing about 7 grams—or roughly 14% of the recommended daily value. “Peanuts contain more protein than any other nuts,” said Malina Malkani, MS, RDN, child feeding expert and author of Safe and Simple Food Allergy Prevention. That makes peanut butter a convenient source of amino acids your body needs to build, maintain, and repair muscle mass.
Help You Stay Full For Longer
Thanks to its combination of protein and healthy fats—about 16 grams of fat per 2-tablespoon serving—peanut butter promotes satiety and helps keep you fuller for longer. This can be especially helpful for managing cravings or maintaining a healthy weight.
In a 2022 study, researchers found that 24 women with obesity who ate whole peanuts as part of a calorie-restricted diet lost more weight—an average of 7 pounds—compared to those who didn’t eat peanuts.
Give Your Heart Health a Boost
Like other nuts and olive oil, peanut butter is rich in monounsaturated fats, which have been associated with increased HDL (“good” cholesterol) and reduced LDL (“bad” cholesterol) when consumed regularly—both important for maintaining heart health.
“However, one serving of peanuts also provides significant amounts of other nutrients that have been shown to support heart and overall health,” including fiber, magnesium, and omega-6 fatty acids, Malkani told Health.
Peanuts are also a source of arginine, an amino acid that helps relax blood vessels and improve circulation, and potassium, which supports healthy blood pressure levels. In one study, people who ate peanuts daily for six months saw a greater drop in systolic blood pressure compared to those who didn’t consume peanuts.
Give You a Solid Dose of Other Nutrients
Additionally, peanut butter contains key micronutrients like magnesium and vitamin E. Magnesium supports bone health and energy metabolism, while vitamin E helps strengthen the immune system and protect cells from damage.
Derail Your Diet
While peanut butter can be a nutritional gem, it’s not without potential drawbacks. A standard 2-tablespoon serving packs around 190 calories, so overindulging may contribute to excess calorie intake.
That said, eating peanut butter daily—in moderation and as part of a balanced diet—shouldn’t lead to weight gain, explained Sarah Garone, NDTR, CNC. “Several studies have shown that nut consumption either does not affect weight or actually helps prevent weight gain,” she told Health.
Increase Your Additive Intake
Eating peanut butter daily might mean consuming hydrogenated oils, added sugars, and excess sodium—ingredients that can diminish its health benefits. On the flip side, choosing a peanut butter with just two ingredients—peanuts and a bit of salt—helps you avoid those additives, Garone said.
Cause Illness
Peanut butter can be harmful for those with peanut allergies, which affect about 1.6 million people in the U.S. Of course, consuming peanut butter often if you have an allergy would trigger potentially dangerous reactions.
Another potential concern is aflatoxins, toxic compounds produced by molds that can grow on peanuts. While U.S. manufacturing processes are regulated to minimize this risk, long-term exposure has been linked to liver issues. However, more human-based research is needed. Choosing peanut butter from reputable brands that follow strict safety and quality standards can help reduce the risk of contamination.
Lastly, people with certain health conditions, such as kidney disease, may need to limit peanut butter due to its nutrient content. A healthcare provider can help determine if it fits into a specific dietary plan.
Peanut butter is more than just a comfort food—it’s a nutrient-packed option that can support muscle health, satiety, heart wellness, and energy when consumed in moderation. By choosing high-quality peanut butter and being mindful about portion sizes, you can enjoy the benefits without overloading on calories or additives. While it’s generally safe and beneficial for most people, anyone with allergies or specific health concerns should consult a medical professional before making peanut butter a daily fixture.
