Peanut butter can be so healthy: the most important questions and answers

So gesund kann Erdnussbutter sein: Die wichtigsten Fragen und Antworten

Once you've tried peanut butter, you can't do without it. Peanut butter is always welcome at home, whether as a tasty spread or as a sauce with meals. But the myth surrounding the wonderful spread is by no means as positive as the wonderful taste of the peanut butter.

Her reputation precedes her! In this article we want to show you that peanut butter can also be healthy. Since it contains rich unsaturated fatty acids and protein, it can provide you with the appropriate nutrients and is even good for your health.

Also suitable for muscle building, as well as for losing weight when used correctly. Of course, it is all the more important to know which purchase criteria you should pay attention to in order to ultimately decide on a healthy peanut butter.

Of course, as with many foods, you should eat peanut butter in moderation, but how much can you eat without harming yourself? This article is for clarity and can help you with the most important questions about your beloved peanut butter. Because it tastes better when it's healthy!

the essentials in brief

  • The peanut butter serves as an ideal source of nutrients, due to its many proteins, fiber and is rich in unsaturated fatty acids. The all-round package also contains several vitamins and minerals. Magnesium, zinc, iron and calcium are some of the ingredients that peanut butter has to provide.
  • It is crucial to consume the right and appropriate amount in order not to miss the healthy effect. The daily requirement should not include more than 3 tablespoons. It should also be noted that the peanut butter should not be consumed with carbohydrates or sugar.
  • Especially for muscle building and regeneration, peanut butter is a perfect snack for every athlete. Of course, it should be mentioned that the peanut butter is checked for ingredients and composition for the first time. Particular attention should be paid to the sugar and salt content. As a simple solution, you can of course also make your own peanut butter, as there are countless healthy recipes for this.

The healthy peanut butter: What you should know

Fat bomb or rather a healthy snack for in between? In this section we want to answer the most important questions about healthy peanut butter.

How healthy can peanut butter be?

Of course, peanut butter is known to be high in calories. But then what makes peanut butter healthy? The nutrient source is rich in protein, fiber and minerals such as zinc, magnesium, iron and calcium.

This is very important because there is usually a lack of various minerals in the body balance, for example magnesium deficiency is a well-known problem. The sweet and salty diet also contains vitamins, such as vitamin E, various B vitamins (B1, B2, B3) and biotin. Peanut butter is known for its high vegetable protein content, highly recommended for all athletes who want to build muscle.

Peanut butter also contains unsaturated omega-3 fatty acids , which lower cholesterol and reduce heart risk(1). Especially if the peanut butter is used as an alternative to meat or butter. In addition, they have little effect on blood sugar levels because they are digested more slowly.

But you have to enjoy the nutrient bomb in moderation and preferably not combine it with carbohydrates and sugar, then healthy quickly becomes unhealthy. With the carbohydrates you eat, you release more insulin, which inhibits fat burning and has the opposite effect of losing weight(2). So peanut butter combined with carbohydrates can also do the opposite. As a result, it also matters how much sugar is in the peanut butter.

Is Peanut Butter Healthy enough to Help You Lose Weight?

Yes, you heard me right. Peanut butter can help you lose weight, despite the high calories packed into a small serving. So is it true that losing weight can taste good too? The already mentioned source of nutrients, which consists of all kinds of vitamins, minerals, etc., can help you lose weight. Protein is one of those nutrients that are conducive to losing weight.

Tip: eat peanut butter before bed!

After consumption, your body needs more energy to digest proteins, so fat burning is boosted(3). A good tip is to indulge in the peanut butter in the evening, as you'll be fueled by the protein overnight by digesting it more slowly, as mentioned earlier.

The low sugar content compared to other spreads can also help you with food cravings. Who does not know her? Of course, you have to pay attention to the amount, even if it's healthy fats. Too much of a good thing and the calories end up where they shouldn't.

Is Healthy Peanut Butter Good for Building Muscle?

The fact that peanut butter is known as a protein-rich food that keeps you full longer compared to other foods has already been discussed in the article. Protein-rich food is very important as a source of nutrition and plays a crucial role in muscle building.

As the saying goes: nutrition is the be-all and end-all. The muscles cannot grow with training alone, so the protein works to regenerate the muscles and build muscle(4).


So the sweet and salty diet is more than suitable for athletes. (Image source: karsten116/ unsplash)

In addition, the fiber in peanut butter ensures that the body can work ideally and accordingly to support muscle building. In addition, it can be said that the testosterone level promotes natural testosterone production due to the unsaturated fatty acids.

This also has a positive effect on muscle building(5). So the peanut butter is perfect for building muscle, as a small snack in between. Of course, the amount consumed should not be ignored.

How much peanut butter is healthy to eat per day?

As previously mentioned, peanut butter loses its healthy flavor as long as it is not consumed in reasonable amounts. Unfortunately, snacking on a jar of peanut butter from time to time throughout the day is not in the cards and does not serve the healthy purpose. It's best to control your amounts and eat no more than 3 tablespoons of peanut butter. That can equal a nice good spread for breakfast. Because 2 tablespoons already correspond to about 200 kilocalories.

Of course, what kind of peanut butter you eat plays a big part in this. If you see it as a source of nutrients, you should make sure that it is free of artificial additives. This is usually an indication that there is more sugar and sodium (6). It is always relevant to pay attention to the composition when shopping, because today there are a number of unhealthy products that contain other ingredients such as salt and processed vegetable oils.

What are the values ​​of healthy peanut butter?

We have already told you that healthy peanut butter is a power snack of nutrients. However, to give you a better understanding and a good overview, we have provided you with a table below to illustrate the nutritional values ​​​​of peanut butter.

It is important for you that you put the quantities in relation to the list of ingredients and do not look at the ingredients per portion(7). We have calculated the ingredients per 100 g for you. This is a good quantity that you can also find on the back of the product.

peanut butter per 100 grams
calories 597 calories
Fat 50g
fiber 8g
carbohydrates 12g
proteins 26g

This table has listed the nutrients that peanut butter contains and put them in relation per 100 grams. This figure again illustrates the high healthy proportion of vegetable proteins. Of course, the table again makes it clear how many calories the peanut butter contains. Hence the knowledge of taking the nutrient source in small quantities in a controlled manner.

How can you make healthy peanut butter yourself?

The creamy, delicious peanut butter is ideal for making at home. So you certainly know what ingredients your beloved snack has. You no longer have to worry about sugar, salt or artificial additives because you know what your own nutrient bomb contains. It's quick and easy to make and good for your wallet. There are countless healthy homemade recipes that will allow you to have your sweet snack.


Of course, the peanuts, which are the main component of peanut butter, should not be missing as a base. (Image source: Sketch / unsplash)

It should be noted that the superfood is of good quality. Here you can, for example, buy peanuts from organic farming, so you can rule out that the peanuts come from genetically modified seeds(8).

You can also use a stand mixer to make the peanut butter creamy. You can add spices of your own taste to refine it. There are no limits to individual taste.

What alternatives are there to peanut butter?

Peanut butter is an ideal source of nutrients, but what if it doesn't suit your taste or you can't tolerate it. We've rounded up a few healthy peanut butter alternatives that are similar to the needs of the nutrient source or the purpose the power snack is intended to serve.

  • Heart and Cholesterol Levels: Unsaturated fat is an ingredient in healthy peanut butter, which helps build muscle and burn fat. However, they are also good for heart health and cholesterol levels(9).
  • No Peanut Peanut Cream: Do you like peanut butter but have an intolerance to peanuts? No problem, the butter is now also available without peanuts and still tastes like the beloved peanut butter.
  • Lose weight: As already mentioned, the rich proteins are ideal for losing weight. High-quality proteins, like peanut butter, can help you lose weight.
  • Sport: A balanced diet of vegetable proteins promotes muscle growth and muscle regeneration. The basic building block is not the training itself, but the diet.

Below, we delve deeper into each topic to introduce you to other peanut butter options that are designed to fulfill the nutritional values ​​or purpose of the peanut butter.

heart and cholesterol levels

As previously mentioned, peanut butter is high in unsaturated fats, which contribute to heart and brain health. It helps to lower cholesterol levels and promote the circulation of good cholesterol (HDL = high density lipoprotein) (10). This has a positive effect on heart health. The all-rounder also boosts the metabolism and has an anti-inflammatory effect in the body.

So we are looking for a suitable alternative that also promotes heart health, since unsaturated fatty acids can basically be ingested through food.

Salmon, herring or mackerel are very good alternatives that contain the nutrients and cover the health needs. However, if you're looking for another option that doesn't contain fish, almond butter would be an ideal alternative to peanut butter. The two power snacks hardly differ essentially.

almond butter per 100g
calories 627 calories
protein 25.3g
carbohydrates 6.5g
Fat 55.5

They both score with unsaturated fatty acids. However, peanut butter is comparatively higher in protein and fewer calories than almond butter. Almond butter, on the other hand, has more minerals and vitamins to offer.

No Peanut Peanut Cream

Well, you love the taste of your beloved peanut butter but you don't tolerate it or you are allergic to peanuts. No problem now, because there is the alternative of the "No Peanut Peanut Cream", which looks and tastes like your peanut butter. Of course you can buy them or just make them yourself, which also makes it easier on the wallet. However, both variants can taste particularly good.

Tastes and looks like peanut butter, but without the peanuts.

Sunflower butter is the alternative to peanut butter, which, as the name suggests, consists of sunflower seeds and not peanuts. Your allergy is history! The cream can be just as delicious and creamy as other types of peanut butter you already know. There are countless recipes for the sunflower butter variant, in case the store-bought ones taste too sweet.

Lose weight

Not only do proteins keep you fuller for longer, they are also digested more slowly, so your metabolism can be boosted. There are different alternatives that can help you lose weight.

body measurements

Regardless of the alternative, it is important that food is controlled and consumed in appropriate quantities. (Image source: wearhuha / unsplash)

For example, eggs provide a high proportion of proteins that can help you lose a few pounds. So instead of reaching for the peanut butter in the morning, a good alternative can be eggs for breakfast (11). Lean meat such as turkey and chicken also offer an alternative to high-protein food.


Peanut butter has proven to be beneficial in healthy amounts for athletes and for training as it promotes muscle building and helps muscle relaxation . Of course, there are other alternatives you can turn to if you're not a fan of peanut butter. Many foods have the protein you need to build when you exercise. Proteins form the foundation for new muscle fibers in the body and are essential for sport(12)

In the meantime, the Internet is just bubbling over with thousands of alternatives that are rich in protein and suitable for sports. We have listed some sources of protein and foods that are not beneficial as a source of protein.

As an alternative to the spread, we would recommend cottage cheese. It's more than just our grandparents' spread. Cottage cheese is an ideal source of protein and belongs to the soft cheeses, which have the special feature that all nutrients are retained during production. You can even equate the protein content with lean turkey meat.


In this article, we tried peanut butter without beating its bad reputation, and lo and behold, the sweet and salty fare is actually good for your health. The peanut butter provides many nutrients that cover our daily needs of various proteins, vitamins and minerals.

It's doing our health a favor. Heart health and cholesterol levels will thank us! In addition, it is not only suitable for losing weight, but also for building muscle in sports. The all-rounder packaged as confectionery.

Of course, the bad reputation has its reasons. The peanut butter is high in calories and when combined with sugar and carbs it does the opposite of the top section. It also becomes unhealthy if not consumed in appropriate quantities.

You should refrain from more than three tablespoons a day if you want to take the peanut butter healthily. So healthy peanut butter is possible if you take care to integrate it into your daily routine in a conscious and controlled manner.

Individual proofs(12)

  1. JE Manson et al. (2018): Marine n−3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer. In: The New England Journal of Medicine. Online at
  2. Hall KD, Chen KY, Guo J, Lam YY, Leibel RL, Mayer LE, Reitman ML, Rosenbaum M, Smith SR, Walsh BT, Ravussin E. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016 Aug;104(2):324-33. doi: 10.3945/ajcn.116.133561. Epub 2016 Jul 6. PMID: 27385608; PMCID: PMC4962163.
  3. Markova, Mariya: Metabolic and molecular effects of two different isocaloric high protein diets in subjects with type 2 diabetes. University of Potsdam, Math.-Nat. Faculty, 2017
  4. König D, Carlsohn A, Braun H, Großhauser M, Lamps A, Mosler S, Nieß A, Schäbethal K, Schek A, Virmani K, Ziegenhagen R, Heseker H: Proteins in sports nutrition. Position of the working group sports nutrition of the German Nutrition Society (DGE). Nutrition Review 2020; 67(7):132-9. The German version of this article is available online: DOI: 10.4455/eu.2020.039
  5. Thomas M Longland, Sara Y Oikawa, Cameron J Mitchell, Michaela C Devries, Stuart M Phillips, Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial, The American Journal of Clinical Nutrition, Volume 103, Issue 3, March 2016, Pages 738-746,
  6. DLG Food Research 2018: Reduction of sugar, fat and salt in food - between feasibility and consumer expectations.
  7. Georg-August-Universität Göttingen: Nutritional information influences purchasing behavior. Consumer researchers from the University of Göttingen criticize variable portion sizes on products. Press release dated February 8th, 2016
  8. Then, Christopher; Tippe, Ruth: Seeds and Foodstuffs. Increasing monopolization through patents and market concentration. April 2009
  9. Chiavaroli L, Nishi SK, Khan TA, Braunstein CR, Glenn AJ, Mejia SB, Rahelić D, Kahleová H, Salas-Salvadó J, Jenkins DJA, Kendall CWC, Sievenpiper JL. Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-analysis of Controlled Trials. Prog Cardiovascular Dis. 2018 May-Jun;61(1):43-53. doi: 10.1016/j.pcad.2018.05.004. Epub 2018 May 26. PMID: 29807048.
  10. Voight BF, Peloso GM, Orho-Melander M, Frikke-Schmidt R, Barbalic M et al. Plasma HDL cholesterol and risk of myocardial infarction: a mendelian randomization study. lancet 2012 Aug 11;380(9841):572-80. doi: 10.1016/S0140-6736(12)60312-2. Epub 2012 May 17. Erratum in: Lancet. 2012 Aug 11;380(9841):564. PMID: 22607825; PMCID: PMC3419820
  11. Qin C, Lv J, Guo Y on behalf of the China Kadoorie Biobank Collaborative Group, et al Associations of egg consumption with cardiovascular disease in a cohort study of 0.5 million Chinese adults Heart 2018;104:1756-1763.
  12. Kelsey M Mangano, Shivani Sahni, Douglas P Kiel, Katherine L Tucker, Alyssa B Dufour, Marian T Hannan Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study, The American Journal of Clinical Nutrition, Volume 105 , Issue 3, March 2017, Pages 714-722
Back to blog
Vorheriger Beitrag

Nächster Beitrag

Leave a comment

Please note, comments need to be approved before they are published.