Whether slathered on bread or eaten by the spoonful, peanut butter is a daily staple for many Americans\u2014so 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\u2019s what a daily dose of peanut butter might do to your body.\n<\/p>\n
Protein is a standout nutrient in peanut butter, with a standard 2-tablespoon serving providing about 7 grams\u2014or roughly 14% of the recommended daily value.\n<\/p>\n
“Peanuts contain more protein than any other nuts,\u201d said Malina Malkani, MS, RDN<\/a>, child feeding expert and author of Safe and Simple Food Allergy Prevention. That makes peanut butter a convenient source of amino acids<\/a> your body needs to build, maintain, and repair muscle mass.\n<\/p>\n Thanks to its combination of protein and healthy fats<\/a>\u2014about 16 grams of fat per 2-tablespoon serving\u2014peanut butter promotes satiety and helps keep you fuller for longer. This can be especially helpful for managing cravings or maintaining a healthy weight.\n<\/p>\n In a 2022 study, researchers found that 24 women with obesity<\/a> who ate whole peanuts as part of a calorie-restricted diet<\/a> lost more weight\u2014an average of 7 pounds\u2014compared to those who didn\u2019t eat peanuts.\n<\/p>\n Like other nuts and olive oil, peanut butter is rich in monounsaturated fats, which have been associated with increased HDL (\u201cgood\u201d cholesterol) and reduced LDL (\u201cbad\u201d cholesterol) when consumed regularly\u2014both important for maintaining heart health.\n<\/p>\n \u201cHowever, one serving of peanuts also provides significant amounts of other nutrients that have been shown to support heart and overall health,\u201d including fiber, magnesium, and omega-6 fatty acids, Malkani told Health.\u00a0\n<\/p>\n 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<\/a>. In one study, people who ate peanuts daily for six months saw a greater drop in systolic blood pressure compared to those who didn\u2019t consume peanuts.\n<\/p>\n Additionally, peanut butter contains key micronutrients like magnesium and vitamin E<\/a>. Magnesium supports bone health and energy metabolism, while vitamin E<\/a> helps strengthen the immune system and protect cells from damage.\n<\/p>\n While peanut butter can be a nutritional gem, it\u2019s not without potential drawbacks. A standard 2-tablespoon serving packs around 190 calories, so overindulging may contribute to excess calorie intake.\n<\/p>\n