Peanut Butter for Weight Loss
  • What is Peanut butter?
  • Nutritional value of peanut butter
  • How to eat peanut butter?
Peanut Butter for Weight Loss
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How does Peanut Butter help you in your Weight Loss Journey?

Coming from the legume family, the peanut is the favourite time-pass snack for North Indians during winter. So is peanut butter for the whole world. Recently, there has been a huge demand for protein-rich food due to the increased fashion of being fit. And peanuts are a great source of protein. Not only it is a great protein source, but also it is delicious and offers a plethora of benefits that go beyond. In this article, we will explore how peanut butter helps us to lose weight. But before that, we need to understand peanut butter and its nutritional value. So here we go!

What is Peanut Butter?

Peanut butter is a versatile and delicious spread. It is full of nutrients and you can enjoy it with both savor and sweet foods. It is made up of ground peanuts. The process includes roasting up the peanuts first and then blending them into a thick paste. You can easily find a bottle of peanut butter on the shelf of a grocery store or online store. But it can be processed at home as well.

Nutritional Value of Peanut Butter

2 Tablespoon serving of peanut butter offers us the following value:

Content Nutritional Value
Calories 188 mg
Total Fat 16 mg
Saturated Fats 3 mg
Carbs 7 grams
Fibre 3 grams
Protein 8 grams
Manganese 29% of the Reference Daily Intake (RDI)
Magnesium 13% of the RDI
Phosphorus 10% of the RDI
Potassium 7% of the RDI
Vitamin E 10% of the RDI
Vitamin B3 (niacin) 22% of the RDI
Vitamin B6 7% of the RDI
Vitamin B9 (folate) 7% of the RDI

High Calories, Still Reduce Weight!

Have you ever heard of a quote that says- "Cannot have too much but too little?" Well, this line best suits for calorie intake of peanut butter. No doubt, peanut butter is high in calories and fat but it is definitely good for your weight loss journey. Its high protein content helps to curb appetite and boosts the metabolism.

How Peanut Butter Contributes to Weight Loss?

  • Peanut Butter Reduces Appetite

    Peanut butter potentially reduces the appetite. Two tablespoons of peanut butter with bread in the morning will keep you full for hours. It gives you satisfaction with delicious taste and provides energy too. So it is a simple logic, you don't feel hungry, you don't overeat. Thus weight will reduce automatically without losing any other nutrients from the body.
  • Protein Content to make you feel full

    Peanut butter is a sugar-free snack and one can consider it a low-fat delight as well because comparatively its fat content is low and its protein content is high. So for those who are trying to lose weight, protein intake is very important, and as we discussed earlier, peanut butter is a rich source of protein. It will make you feel full and lower the urge to eat.
  • Helps Your Glycemic Response

    There are some food items that cause a spike in your blood sugar. Unstable blood sugar can lead to obesity and diabetes. But peanut butter has a low glycemic index despite its natural sweetness and delicious texture. It can provide you with enough protein to help you in your glycemic response.

How to Include Peanut Butter in Your Diet for Weight Loss?

There are several ways by which you can include butter in your daily diet for weight loss.

  • Pair with Whole Grain

    Spread the peanut butter on whole grain bread, crackers, or rice cakes. The fibre in whole grains will keep your tummy full, and peanut butter is a great supplier of protein and healthy fats to the body.
  • Include it with your smoothie

    Add peanut butter butter to your shake or smoothie for natural sugar. It will give a creamy texture to your smoothie and boost protein content in your body to make you energetic the whole day.
  • Use it as a Dip

    Cut the slices of fruits like apples, oranges, guava, and bananas and dip them in the peanut butter for extra enhanced nutrition.
  • With yoghurt

    Delight yourself with the peanut butter yoghurt. Add a spoonful of peanut butter to a bowl of yoghurt and enjoy the delicious taste.
  • Oatmeal

    Stir peanut butter into the bowl of oatmeal for natural sweetness.


To conclude, while peanut butter can be enjoyed as a part of a nutritious and healthy diet, it is also necessary to keep a check on your portion size. You should always keep an eye on how much you are consuming peanut butter on a daily basis. You need to remember that calories are still there, so be mindful of how much peanut butter you are adding to your daily intake. One tablespoon of peanut butter in a day can be enough for your whole day's nutrition. So, including 1 tablespoon of peanut butter in moderation can help support healthy weight loss goals and can be enjoyed as a part of a balanced diet.

Peanut Butter for Weight Loss: FAQs

1. What is the best time to eat peanut butter?

It has been said that the most beneficial time to have peanut butter is during breakfast.

2. Is peanut butter good for the skin?

Peanut butter contains Vitamin E, which offers many benefits for the skin. It provides elasticity on your skin, reduces signs of ageing due to its antioxidant content, and increases circulation for an improved glowy complexion.

3. Can I eat peanut butter daily?

Eating a limited amount of peanut butter daily is a very healthy way to have your food.

4. Is peanut butter healthy or junk?

A natural peanut butter is considered healthy. However, peanuts also contain some saturated fats, which can lead to several heart problems. So, you can have it in the amount that should be healthy for your life.

5. What to avoid in peanut butter?

You should check for the sugar content in peanut butter. There are so many brands that include sugar to add taste to the peanut butter.

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Simran Saxena

Written By: Simran Saxena

An explorer and a curious person, Simran has worked in the field of insurance for more than 3 years. Traveling and writing is her only passion and hobby. Her main agenda is to transform insurance information into a piece that is easy to understand and solves the reader’s query seamlessly.