{"id":841003,"date":"2026-09-08T21:14:08","date_gmt":"2026-09-08T21:14:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/841003\/"},"modified":"2026-09-08T21:14:08","modified_gmt":"2026-09-08T21:14:08","slug":"is-it-healthy-to-eat-peanut-butter-every-day-what-a-dietitian-says","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/841003\/","title":{"rendered":"Is It Healthy to Eat Peanut Butter Every Day? What a Dietitian Says"},"content":{"rendered":"

A scoop of salty peanut butter is one of life\u2019s 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<\/a>. <\/p>\n

But is peanut butter healthy enough to eat every single day? <\/p>\n

It definitely can be, says Natalie Rizzo, registered dietitian and TODAY nutrition editor.<\/p>\n

\u201cPeanut butter provides plant-based protein<\/a>, unsaturated fats, some fiber and micronutrients like vitamin E, magnesium and niacin,\u201d Rizzo says. These nutrients support bone, skin, heart and muscle health.<\/p>\n

\u201cThe combination of protein and fat<\/a> also makes it very satisfying,\u201d Rizzo adds, meaning it can help keep you feeling full.<\/p>\n

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.<\/p>\n

Is It Healthy to Eat Peanut Butter Every Day?<\/p>\n

Overall, yes, peanut butter is a healthy food that you can eat as often as every day if you\u2019d like.<\/p>\n

\u201cPeanut butter can be part of a healthy diet every day,\u201d Rizzo says. \u201cPeanut butter is one of my favorite foods, and I eat it every day.\u201d<\/p>\n

The combination of nutrients you\u2019ll find in peanut butter includes protein, fat, fiber, vitamins and minerals. \u201cIt\u2019s a nutrient-dense plant food and an easy way to add protein and healthy fats to meals and snacks,\u201d Rizzo says.<\/p>\n

A standard 2-tablespoon serving<\/a> 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.<\/p>\n

Not only is peanut butter great on its own, you can use it to bump up the nutrients in other foods, like an apple<\/a>. 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.<\/p>\n

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

If you love peanut butter and want to eat it every single day, you totally can, Rizzo says. But if that\u2019s 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\u2019re eating it with.<\/p>\n

If You Want to Eat Peanut Butter Daily…<\/p>\n

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:<\/p>\n

Keep Portion Size in Mind<\/p>\n

\u201cPortion size is probably the biggest consideration,\u201d Rizzo says, because \u201cpeanut butter is nutrient-dense, but it\u2019s also high in calories.\u201d<\/p>\n

A standard serving is about 2 tablespoons, which contains 7 grams of protein and around 190 calories. \u201cAnd it\u2019s very easy to eat significantly more than that without realizing it,\u201d Rizzo notes.<\/p>\n

As tempting as it is to eat peanut butter directly from the jar, dietitians previously recommended<\/a> actually measuring out a serving. <\/p>\n

Choose a Peanut Butter With Simple Ingredients<\/p>\n

Rizzo recommends looking for a peanut butter with a very simple ingredient list: just peanuts and salt.<\/p>\n

She also typically avoids \u201cno stir\u201d peanut butters, she says, because they \u201ctend to have added sugar in them to keep the oil from separating.\u201d Rizzo also steers clear of honey roasted peanut butter and other flavored options because they have unnecessary added sugar, she adds.<\/p>\n

Eat Your Peanut Butter With Other Healthy Foods<\/p>\n

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. <\/p>\n

Peanut butter is incredibly versatile, and it\u2019s worth taking advantage of that to get other nutritious foods in your diet, too.<\/p>\n

\u201cSpread 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,\u201d Rizzo suggests. \u201cYou can also use it in savory dishes, like a peanut sauce for tofu, noodles or vegetables.\u201d<\/p>\n

Vary Your Healthy Fat Sources<\/p>\n

While peanut butter can be healthy enough to eat every day, it shouldn\u2019t be your only source of fat.<\/p>\n

\u201cYou still want other sources of healthy fats<\/a> mixed in throughout your week,\u201d Rizzo says, like walnuts, almonds, chia seeds, flaxseed, beans and avocado.<\/p>\n

Also think about mixing it up with other nut butters, including almond and cashew butter, to keep your meals interesting.<\/p>\n","protected":false},"excerpt":{"rendered":"A scoop of salty peanut butter is one of life\u2019s simplest and most delicious joys. And whether you…\n","protected":false},"author":2,"featured_media":841004,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[97,269],"class_list":["post-841003","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/841003","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=841003"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/841003\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/841004"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=841003"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=841003"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=841003"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}