Peanut butter is a pantry staple for good reason — it’s packed with healthy fats, plant protein, and flavor. Great for performance, recovery, and appetite control, it fits well into most fitness and lifestyle goals when portioned correctly.
Quick Overview
- Serving size: 100 grams (~7 tablespoons)
- Calories: 588 kcal
- Fat: 50.0g
- Saturated Fat: 8.3g
- Monounsaturated Fat: 24.4g
- Carbohydrates: 20.0g
- Fiber: 6.0g
- Protein: 25.1g
Key Micronutrients:
- Vitamin E: 9.1 mg (61% DV)
- Magnesium: 168 mg (42% DV)
- Niacin (B3): 12.0 mg (75% DV)
Why Peanut Butter Is So Good for You
Peanut butter is a cost-effective, versatile spread that offers muscle-friendly protein, satiating fats, and key vitamins and minerals to support energy and recovery.
Health Benefits
- High in Plant-Based Protein
With over 25g per 100g, peanut butter is one of the best plant protein sources. - Heart-Healthy Fats
Monounsaturated fats support cardiovascular health and improve satiety. - Excellent Source of Niacin
Niacin (vitamin B3) plays a key role in energy metabolism and nervous system function. - Performance Fuel
Peanut butter provides sustained energy, making it a favorite among endurance athletes and lifters alike.
How to Use Peanut Butter
- Spread on toast, apples, bananas, or rice cakes
- Blend into shakes and smoothies
- Swirl into protein oats or yogurt bowls
- Use in baking or protein balls for quick fuel
Tailored Coaching Tip: Peanut butter is calorie-dense. Measure your portions — especially in fat loss phases — to avoid accidental overconsumption.
Pro Tips
- Choose natural peanut butter (ingredients: peanuts + salt only)
- Stir and refrigerate to keep it fresh and prevent separation
- Add to pre-workout meals for long-lasting energy
FAQs About Peanut Butter
Is peanut butter good for muscle gain?
Absolutely. It’s an easy way to increase calories and healthy fat intake.
Can I eat peanut butter on a fat loss diet?
Yes — in moderation. Just track it carefully since it’s energy-dense.
Is peanut butter inflammatory?
Not inherently. Quality peanut butter without added oils or sugars is nutrient-dense and beneficial for most.
Final Thoughts
Peanut butter is more than just a comfort food — it’s a legit fuel source for recovery, performance, and satiety. When portioned and paired wisely, it fits nearly any goal.
Want to learn how to structure your meals for results? Start coaching with Tailored Coaching Method
