A scoop of salty peanut butter is one of life’s simplest and most delicious joys. And whether you eat it with other foods or scoop it right out of the jar, peanut butter is packed with nutrients.

But is peanut butter healthy enough to eat every single day?

It definitely can be, says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

“Peanut butter provides plant-based protein, unsaturated fats, some fiber and micronutrients like vitamin E, magnesium and niacin,” Rizzo says. These nutrients support bone, skin, heart and muscle health.

“The combination of protein and fat also makes it very satisfying,” Rizzo adds, meaning it can help keep you feeling full.

But not all peanut butters are equally good for you, Rizzo cautions. And any peanut butter tends to be high in calories. So if you want peanut butter to be a food you eat every day, it pays to make smart choices about which peanut butter you eat and how you eat it.

Is It Healthy to Eat Peanut Butter Every Day?

Overall, yes, peanut butter is a healthy food that you can eat as often as every day if you’d like.

“Peanut butter can be part of a healthy diet every day,” Rizzo says. “Peanut butter is one of my favorite foods, and I eat it every day.”

The combination of nutrients you’ll find in peanut butter includes protein, fat, fiber, vitamins and minerals. “It’s a nutrient-dense plant food and an easy way to add protein and healthy fats to meals and snacks,” Rizzo says.

A standard 2-tablespoon serving of peanut butter contains about 7 grams of protein, 16 grams of fat (largely heart-healthy unsaturated fats) and a little over a gram of fiber.

Not only is peanut butter great on its own, you can use it to bump up the nutrients in other foods, like an apple. The combination of fat and protein in the peanut butter perfectly complements the healthy carbohydrates and fiber in the apple to support blood sugar management and satiety.

But some peanut butter contains extra oils and added sugar, which should be generally avoided if you plan to eat it frequently, Rizzo says.

If you love peanut butter and want to eat it every single day, you totally can, Rizzo says. But if that’s the case, you should opt for a peanut butter with a simple ingredient list, stick to a standard serving and think about what else you’re eating it with.

If You Want to Eat Peanut Butter Daily…

Peanut butter provides healthy, filling fats and protein. But if you want to make protein a part of your daily diet, Rizzo recommends following these guidelines:

Keep Portion Size in Mind

“Portion size is probably the biggest consideration,” Rizzo says, because “peanut butter is nutrient-dense, but it’s also high in calories.”

A standard serving is about 2 tablespoons, which contains 7 grams of protein and around 190 calories. “And it’s very easy to eat significantly more than that without realizing it,” Rizzo notes.

As tempting as it is to eat peanut butter directly from the jar, dietitians previously recommended actually measuring out a serving.

Choose a Peanut Butter With Simple Ingredients

Rizzo recommends looking for a peanut butter with a very simple ingredient list: just peanuts and salt.

She also typically avoids “no stir” peanut butters, she says, because they “tend to have added sugar in them to keep the oil from separating.” Rizzo also steers clear of honey roasted peanut butter and other flavored options because they have unnecessary added sugar, she adds.

Eat Your Peanut Butter With Other Healthy Foods

Whether you like it creamy or crunchy, peanut butter is tasty enough to eat on its own. But it can be even better when eaten with other foods.

Peanut butter is incredibly versatile, and it’s worth taking advantage of that to get other nutritious foods in your diet, too.

“Spread it on whole-grain toast and top it with banana or berries, stir it into oatmeal, add it to a smoothie, or pair it with apple slices,” Rizzo suggests. “You can also use it in savory dishes, like a peanut sauce for tofu, noodles or vegetables.”

Vary Your Healthy Fat Sources

While peanut butter can be healthy enough to eat every day, it shouldn’t be your only source of fat.

“You still want other sources of healthy fats mixed in throughout your week,” Rizzo says, like walnuts, almonds, chia seeds, flaxseed, beans and avocado.

Also think about mixing it up with other nut butters, including almond and cashew butter, to keep your meals interesting.