Is Peanut Butter Healthy?
We probably don’t need to tell you—we love peanut butter! But in this blog, we're taking an open and honest look at whether peanut butter is actually healthy. We already know a lot about it, but we’ve gone back to the books to get the full picture. So… is peanut butter good for you or not? Let’s look at the pros and cons.
The Benefits
Peanut butter contains a variety of healthy ingredients. That’s why it’s a favorite among athletes and dietitians—thanks to its ideal balance of carbohydrates, protein, and fats. It’s packed with protein (28%), and high in unsaturated fats (about 50% total fat, of which 80% is unsaturated).
It’s also a rich source of dietary fiber, vitamin E, vitamin B6, magnesium, phosphorus, zinc, and copper. That’s quite a list!
Peanut butter without added sugar or salt even fits within the Wheel of Five — the Dutch nutrition guideline. According to the Dutch Nutrition Center, eating peanuts can lower LDL-cholesterol and reduce the risk of heart disease.
Just a small handful of nuts per day can have a positive impact on your health. “Peanuts are just as healthy as other nuts,” says Professor Piet van den Brandt.
Other research shows that people who regularly eat peanut butter have a lower risk of developing certain diseases. Eating lots of peanuts can reduce the risk of colon cancer by 27% and type 2 diabetes by 21%.
The Drawbacks
Peanut butter does contain omega-6 fatty acids. While these aren’t harmful by themselves, most people already consume enough (or too much) omega-6 in their diets. Too much omega-6 is linked by some studies to an increased risk of heart disease.
However, this is at odds with other research (including from the Nutrition Center), which suggests peanuts actually lower that risk.
Peanut butter also contains lectins — a group of complex proteins that can bind to carbohydrates and affect the lining of your gut. This may disrupt digestion in some cases.
Professor Piet van den Brandt also notes that the health benefits of peanut butter aren't always equal to those of whole peanuts. That’s because most supermarket peanut butter only contains 80–85% peanuts, and is often mixed with salt and palm oil—ingredients that reduce its overall health value.
So, Is Peanut Butter Healthy or Not?
With its high protein content, healthy fats, vitamin E, and a long list of minerals, peanut butter can be a healthy choice. But added ingredients—like sugar, salt, and palm oil—can cancel out many of those benefits.
That’s why we keep our peanut butter as pure and healthy as possible! Our natural peanut butter is made from 97% peanuts, and even our flavored varieties never drop below 87%. We use only peanuts and a touch of coconut oil (no palm oil!).
Our peanut butter is low in salt—even our saltiest flavor contains 25% less salt than standard supermarket brands.
As proud Peanut Butter Bosses, we make the tastiest peanut butter in the Netherlands— in the healthiest way we can. Peanut butter deserves to be celebrated!
Of course, making your own peanut butter is also a great option—you’ll know exactly what’s in it. :)
We’re grabbing another spoonful. Want one too?