Peanut butter is a popular spread made from dry-roasted ground peanuts. It has a smooth or chunky texture and can be used in a variety of uses, including sandwiches, baking, and as a dip for fruits and vegetables.

Peanut butter is high in protein, healthy fats, and vitamins and minerals. One tablespoon of peanut butter contains approximately 7 grammes of protein, 16 grammes of fat (with approximately 3 grammes of saturated fat), and 190 calories. It is also high in vitamin E, magnesium, and potassium.

In addition to being a healthy food, research suggests that eating peanut butter may have a number of health benefits. Here are a couple of examples:


Weight loss: Eating peanuts and peanut butter may aid in weight loss. According to studies, people who eat peanuts or peanut butter on a regular basis have a lower BMI and are less likely to be overweight or obese.

Heart health: Peanut butter's monounsaturated and polyunsaturated fats may help lower cholesterol and reduce the risk of heart disease. Peanut butter is also high in magnesium, which aids in blood pressure regulation.

Diabetes: Peanut butter may be beneficial to diabetics. Peanut butter's healthy fats and protein can help regulate blood sugar levels, and the magnesium in peanut butter may also help with diabetes management.

Cancer: According to some studies, eating peanuts and peanut butter may lower the risk of certain types of cancer, such as colon cancer.

While peanut butter can be a healthy and nutritious food, it is high in calories and fat and should be consumed in moderation.

Overall, peanut butter is a delicious and nutritious food that can be included in a healthy diet. It is a good source of protein, healthy fats, vitamins, and minerals, and it may have some health benefits.


5 Tasty and Nutritious Recipes You Can Make with Peanut Butter


Peanut butter is a versatile ingredient that can be used to add flavour and nutrition to a variety of recipes. From breakfast to dinner, here are five tasty and nutritious peanut butter recipes:


  1. Peanut Butter and Banana Oatmeal


Start your day off right with this delicious and satisfying breakfast.



  • 1/2 cup of rolled oats
  • 1/2 cup of milk or water
  • 1/2 a banana, mashed
  • 1 tablespoon of peanut butter
  • Honey and cinnamon (optional)



  1. Bring the milk or water to a boil in a medium-sized pot.
  2. Cook for 2-3 minutes, or until the oats are tender, after stirring in the oats.
  3. Turn off the heat and stir in the mashed banana and peanut butter.
  4. For extra sweetness, drizzle with honey and sprinkle with cinnamon.
  5. Enjoy while still warm!


  1. Peanut Butter and Jelly Smoothie


This smoothie is a great way to get your daily dose of fruit and protein.



  • 1/2 cup of frozen berries
  • 1/2 banana
  • 1/2 cup of Greek yogurt
  • 1 tablespoon of peanut butter
  • 1/4 cup of orange juice
  • A few ice cubes



  1. Blend all of the ingredients in a blender until smooth.
  2. Adjust the sweetness of the smoothie as needed by adding more honey or sugar.
  3. Serve and have fun!

  1. Peanut Butter and Vegetable Stir Fry


This recipe is a great way to add some variety to your dinner routine.



  • 1 tablespoon of oil
  • 1 cup of sliced vegetables (such as bell peppers, onions, and broccoli)
  • 1/4 cup of peanut butter
  • 1/4 cup of broth
  • 1 teaspoon of soy sauce
  • Cooked rice or noodles (optional)



  1. In a skillet over medium-high heat, heat 1 tablespoon of oil.
  2. Stir in 1 cup of sliced vegetables for 2-3 minutes.
  3. Combine the peanut butter, broth, and soy sauce in a small bowl and add to the pan with the vegetables.
  4. Stir until the peanut butter has melted and the vegetables are thoroughly coated.
  5. Serve with rice or noodles as desired.


  1. Peanut Butter and Chocolate Energy Bites


These energy bites are perfect for a pre-workout snack or a sweet treat.



  • 1 cup of rolled oats
  • 1/2 cup of peanut butter
  • 1/4 cup of honey
  • 1/4 cup of chocolate chips
  • 1 teaspoon of vanilla extract



  1. Combine the oats, peanut butter, honey, chocolate chips, and vanilla extract in a medium-sized mixing bowl.
  2. Combine everything until a dough forms.
  3. Make small balls out of the dough.
  4. Place the balls on a parchment-lined baking sheet.
  5. Chill for at least 30 minutes in the refrigerator.
  6. Remove from the refrigerator once chilled and serve!


  1. Peanut Butter and Banana Ice Cream



  • 2 ripe bananas, peeled and frozen
  • 1/4 cup of creamy peanut butter
  • 1/4 cup of milk
  • 1 teaspoon of vanilla extract



  1. Place the ripe bananas in a plastic bag or container and place them in the freezer for at least 2 hours.
  2. Place the frozen bananas in a blender or food processor.
  3. In a blender or food processor, combine the peanut butter, milk, and vanilla extract and blend until smooth.
  4. If the mixture is too thick to blend, add a tablespoon of milk at a time until the desired consistency is reached.
  5. Place the mixture in a loaf pan or another container in the freezer.
  6. Freeze the ice cream for at least 2-3 hours, or until it is firm.
  7. Remove the ice cream from the freezer and set it aside at room temperature for a few minutes to soften.
  8. Scoop and plate.



These are just a few of the many ways you can use peanut butter to make delicious and nutritious meals. Peanut butter is high in protein, healthy fats, and vitamins and minerals, making it an excellent addition to your diet.