Peanut Butter: Is It Good To Eat Or Not?

Long associated with American junk food, peanut butter is now rehabilitated by healthy girls who include it on their menus.

So are the benefits greater than the disadvantages? Here are some explanations.


With a fairly basic composition based on peanuts, simply roasted, mixed, slightly sweetened and salty, with a little oil (as a binder), we are nutritionally closer to the profile of peanuts (plain) and other oilseeds than of butter.

Calorie side? Peanut butter, which is very concentrated, is obviously quite rich (600cal / 100g), even if it is less so than butter in the same proportions (750cal / 100g). 

We thus remember that peanut butter, also called peanut paste, remains a fatty substance but which does not lack health interests.


Compared to butter, which is only a fatty substance, peanut butter has much more diverse contributions. 

If we only count 40g of lipids / 100g, we note a richness far from being insignificant in terms of proteins (25g / 100g). This should be qualified, however, because the nutritional value of vegetable proteins is not qualitatively comparable to that of animal proteins. 

Vegetable proteins are mainly complementary proteins from cereals and legumes. One of the main reasons why peanut butter is so popular with vegetarians who include it on their menu without meat or fish to complete their meals (like mashed almonds or hazelnuts).


If we remember that with a significant contribution of fiber and vegetable proteins, peanut butter is nutritionally interesting, we also note its richness in unsaturated or even monounsaturated fatty acids which are good fats. A health profile which is therefore not at all bad and which would approach that of olive oil until it is recommended to people with diabetes.

But not only. With a composition without cholesterol or lactose, peanut butter is also a delight for fitness girls who spread it on wholemeal bread or who integrate it into their vegan cakes.

But be careful with the quantities! The right dose? 10 to 20 g per day (or 2 good rounded teaspoons), is a reasonable ration to be an interesting healthy alternative to fats (oil, coconut milk, etc.) in the kitchen.But be careful not to automatically replace the butter which is rich in vitamins A and D.

Peanut butter is a nutritionally interesting dough for breakfast, in baking, and which gives flavor and smoothness to sauces and juices in dishes (without other fats), provided you have a light hand.