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13 powerful health benefits of peanut butter you should know


The Health Benefits of peanut butter Revealed!

It’s a weekend, guys. How is your routine going if you committed to having one? Have you started making healthy choices?

Are you in search of healthy protein?

Are you looking for delicious and healthy food spread?

Do you want to know, how to gain those muscle build-ups at home?

Do you feel exhausted once you have exerted to the core?

Don’t worry, I have a solution for you. Today I will be talking about the amazing health benefits of Peanut butter.

Before exploring the health benefits of peanut butter, Let’s take a deep dive and learn more about what is peanut butter, Is peanut and peanut butter are same? and more

Health benefits of peanut butter

What is peanut butter?

Peanut butter is a food paste or spreads prepared by roasted peanuts or groundnuts. It often contains ingredients like salt, sweet, emulsifiers, which makes it more deliciousand finger-licking.

Peanut butter is the most popular food spread in western countries.

The United States is a leading exporter of peanut butter.

Peanut butter is a healthy replacement for unhealthy food spreads and jams. So, the next question that would rather pop up in your mind would be are peanuts and peanut butter one and the same? Or are they different? Well, the answer to it is NO.

There are some differences between peanuts and peanut butter in nutritional facts.

Difference between peanut and peanut butter

Peanut butter contains some oil, preservatives, sugar, and salt which makes a difference in nutritional facts as well as taste.

Let us compare the nutrition facts of peanut and peanut butter.

Must read: 5 essential nutrients everyone should know about


Peanut butter and peanut belong to the protein-rich category. Both contain 25-gram protein in a 100-gram serving.


There is a small difference in the calories because of preservatives and oil added to peanut butter. Peanut butter contains 585 calories for 100-gram servings, whereas peanut contains 565 calories for 100-gram servings.

Fiber content:

100- gram serving of peanut contains 9- grams of dietary fiber, whereas 100-gram plain peanut butter contains 6- grams of dietary fiber.


100- gram of peanut contains 16 gram of carbohydrates, whereas carbohydrates in peanut butter are 20 gram.

Peanuts and peanut butter are good for diabetes as they contain lesser carbohydrates.


Peanut contains less fat than peanut butter.

Which is better?

You may find peanut and peanut butter the same.

Well in the race of peanut and peanut butter, Peanuts are a step ahead just because they are so natural! But don’t get me wrong, I am not saying that peanut butter is not a good consumption for you. So, let’s just check out some of the health benefits of peanut butter. Here we go..

13 Health benefits of peanut butter

13 Health benefits of peanut butter

1. Peanut butter is a complete nutrition pack:

Peanut butter is a complete package of nutrition. It contains a nutritions required for a body like proteins, fiber, carbohydrates, minerals, and fat.

2. It’s an awesome energy booster:

Peanut butter is an awesome energy booster. In western countries, people consume peanut butter in their breakfast. Peanut butter contains high calories which boost energy.

3. Peanut butter is rich in fiber:

Peanut butter is rich in fiber which slowdowns the raise of sugar in your blood. Fiber also aids in better function of the intestine.

4. It contains potassium:

1 gram of peanut butter contains 6.5 mg of potassium.

Potassium is one of the most vital minerals in our bodies. It helps regulates the fluid balance, muscle contractions, and nerve signals.

5. Peanut butter lowers the risk of diabetes:

In one of the studies, Harward researchers found that women who regularly consume peanut butter reduced the risk of type-2 diabetes compared to those who don’t. As it slowly releases sugar into the body, the sugar level will be under control.

Must read: How I reversed my diabetes

6. Peanut butter is good for bone health:

Peanut butter contains a good amount of calcium and iron which are important for transporting oxygen in the blood and promoting healthy and strong bones.

7.  Peanut butter aids in weight loss: (Great health benefits of peanut butter)

Peanut butter is a good source of protein that can promote the feeling of fullness and result in fat loss. It may also reduce your hungriness and help you to consume limited calories. This will help you in your weight loss journey.

8. Peanut butter helps to boost immunity:

Peanut butter contains high levels of zinc, and Vitamin B6 boosts your body immunity system.

9. It’s good for heart health:

Peanuts are also rich in heart-healthy vitamins like magnesium and vitamin E.

10. Peanut butter is good for blood circulation:

Research suggests that peanut butter eaters benefit from improved brain blood circulation and mental function. This contributes to the processing speed of better short term memory.

11. Lower risk of cancer:

Research studies revealed that eating peanut butter regularly will help in lowering the risk of cancer.

12. Prevents gallstones:

Peanut butter decreased the risk of gallstones by 20 %. Nuts offer this prevention due to a combination of fiber, unsaturated fatty acids, as well as magnesium.

13. Peanut butter helps to increase metabolism:

According to a study in the International Journal of Obesity and Related Metabolic Disorders, peanuts can even increase your metabolic furnace.

In that study, subjects’ metabolic rate jumped by 11% when they ate about 500 calories of peanuts daily for 19 weeks.

In addition to this, there are many health benefits of peanut butter.

Peanut and peanut butter are useful in maintaining a healthy body.

Side Effect..? Yea you read it right. I can call it a usually undesirable side-effect. So are they any side-effects bad? Well maybe not..! Let’s move on to learn a little more about the side effects of peanut butter.

Side effects of peanut butter:

There are no major side effects from peanut butter to our bodies. Some research is going on to explore its side effects.

However, too much consumption of Sweetened peanut butter may cause various health problems.  So beware folks… Side effects can happen at any time, without any warning!

Is peanut butter a complete protein?

Is peanut butter complete protein??

No, peanut butter is not a complete protein. Protein is an essential nutrient that your body needs.

Your body is constantly breaking down proteins in your cells, organs, and tissues. Protein from the food you eat breaks down into amino acids that replace proteins in your body.

A complete protein contains all the essential amino acids your body needs to stay healthy.

While peanut butter is an excellent source of protein, it is not a complete protein.

Can you prepare this delicious peanut butter in your kitchens?

Yes, peanut butter can prepare at home. Let me tell you, how to prepare peanut butter at home.

Peanut butter at home

How to prepare peanut butter?


1 cup of peanut 

3 spoon of vegetable oil

Salt to taste

How to prepare?

Roast one cup of peanut for 3 mins

Remove the peanut skin

Combine roasted peanut, oil, and a pinch of salt and blend it in a mixture for 2 minutes.

You can add 2-3 spoons of sugar if you want.

I prepared this in-home once, but it lacked in taste.

After this, I tried the peanut butter of 5 brands, which I want to share the review.

  1. Alpino peanut butter unsweetened
  2. Amorerath two brothers farms peanut butter, creamy with jaggery, stone ground.
  3. Nouriza high protein peanut butter with added whey protein
  4. Flavino peanut butter with whey protein
  5. My fitness Chocolate peanut butter

With added preservatives, peanut butter available in different flavors like Chocolate, Jaggery, Sweetened, Unsweetened, etc.


1.   Alpino Peanut butter unsweetened:

Alpino peanut butter

My brother in law suggested me Alpino Peanut butter and I am very thankful to him because it worked great for me.

Alpino Peanut butter comes with no added sugar or salt. It was quite good in taste and I felt the taste of natural peanut in it.

For 100 grams of serving it contains 30 grams of protein and 22 grams of carbohydrates, and also contains 3 grams of sugar, with no added sugars.

People who have diabetes, who want to lose weight, can consume this Alpino Peanut butter.

The prices of Alpino  peanut  butter is economical.

1 KG Alpino unsweetened peanut butter costs 399 Rs only in Amazon.

Alpino offers other 2 flavors which are chocolate and classic.

Chocolate flavor costs the same as the unsweetened peanut butter.

Classic peanut butter is available for 339 Rs Only.

If you want to just taste it, Alpino also offers 400 Grams jar.

My rating: 3.7/5

Alpino unsweetened peanut butter crunchy- 399 Rs (1 KG)

Alpino chocolate peanut butter smooth- 399 Rs (1 KG)

2.Amorearth two brothers farms peanut butter, creamy with jaggery, stone ground:

Amorearth peanut butter

Amorearth two brothers farm peanut butter is a premium quality peanut butter. These are natural peanut butter with added jaggery. If you are diabetic, if you don’t like unsweetened peanut butter, you can consume this peanut butter.

Many doctors have an opinion that jaggery is always better than sugar.

I liked Amorearth Peanut butter because this peanut butter is great in taste. You can feel the flavor of jaggery. It also contains a good amount of nutrients in it.

As I told in the beginning, Amorearth’s two brothers’ farm peanut butter is a premium quality product. It costs 650 Rs for 500 grams jar. It is also available in 300 grams.

Amorearth’s peanut butter is also available in plain flavor which costs 650 Rs for 500 grams jar in Amazon.

It has great value for its taste.

My ratings: 4/5

Amorearth two brothers farm peanut butter, creamy with jaggery, stone-ground: 650 RS (500 Grams)Amazon buy

Amorearth two brothers farm peanut butter, crunchy, plain stone-ground- 650Rs (500 Grams)Amazon buy

3. Nouriza high protein peanut butter with added whey protein

The Nouriza high protein peanut butter with added whey protein can be the best supplement for people who are working out on their muscles and bodybuilding.

Nouriza peanut butter

It contains 10 Gram of extra proteins for 100 Grams of peanut butter. It has no added sugar or salt in it.

In terms of taste, it is less when compared to the above two peanut butter. But it has a great effect on the muscles.

People who don’t like to take whey protein can consume this peanut butter as it is healthy too.

The Nouriza peanut butter has many flavors. Some of them are:

1.Nouriza high protein peanut butter with added protein (Unsweetened, crunchy)- 399Rs for 1 KG

2.Nouriza dark chocolate peanut butter with added vitamin and mineral- 449Rs for 1 KG (Limited time deal in Amazon)

3.Nouriza dark chocolate peanut butter with added whey protein- 399 Rs for 1 KG (Limited time deal in amazon)

4.Nouriza natural peanut butter with added vitamin and mineral- 349 Rs for 1 KG

5.Nouriza natural peanut butter (Unsweetened, Crunchy) – 349 Rs for 1 KG

The Nouriza also offers 100-gram peanut butter Jar.

My rating- 3.9/5

Nouriza high protein peanut butter with added protein (Unsweetened and crunchy)- 399 Rs (1 KG)Amazon buy

Nouriza dark chocolate peanut butter with added Vitamin and Minerals- 399 Rs (1 KG)Amazon buy

4. Flavino peanut butter with whey protein:

The Flavino Peanut butter is great in taste with no hydrogenated oil, sugar, and salt. The Flavino prepared this peanut butter with a special quality of weight loss. The creamy flavor makes it more delicious.

Flavino peanut butter

The Flavino peanut butter helped me a lot at the time when I was doing dumbles exercise.

The Flavino offers economic as well as premium price range products.

1.Flavino natural peanut butter crunchy- 502Rs. 1 KG

2.Flavino natural peanut butter creamy- 502 Rs. 1 KG

3.Flavino peanut butter creamy- 379 Rs. 1 KG

4.Flavino peanut butter with added whey protein creamy- 1349 Rs. 925 Gram

5.Flavino peanut butter with added whey protein crunchy- 1349 Rs. 925 Gram

6.Flavino Peanut butter Chocolate- 616 Rs. 1 KG

My ratings: 4.2/5

Flavino peanut butter creamy- 379 Rs (1 KG)Amazon buy

Flavino natural peanut butter creamy- 502 Rs (1 KG)Amazon buy

5. Myfitness chocolate peanut butter:

Once I craved chocolate peanut butter and so following my instincts resorted to Amazon and ordered Myfitness chocolate peanut butter.

Well, that was the best thing I did, because I was just overwhelmed by its taste. The premium chocolate and the natural raw peanuts in it made my taste buds go gaga over it!

My fitness peanut butter

I recommend this product to people who want to transform themselves from an unhealthy eating lifestyle to a healthy eating lifestyle.

It will definitely help you to forget about the bad foods you were eating before.

My fitness peanut butter available in 2 different flavors.

1.My fitness chocolate peanut butter- 565 Rs. 1.02 KG

2.My fitness peanut butter crunchy- 565Rs. 1.02 KG

My ratings: 4/5

Myfitness chocolate peanut butter – 565 Rs. 1.02 KGAmazon buy

Myfitness peanut butter crunchy- 565 Rs. 1.02 KGAmazon buy

How to consume peanut butter?

Many people might be in a dilemma as to how they can consume peanut butter? Which time is suitable for consuming peanut butter? How much quantity of peanut butter should be consumed in a day?

There are many health benefits of peanut butter, it is not meant that one should consume it more.

Peanut butter can be consumed with –

Peanut butter




Green Vegetables

Bread toast






You can consume peanut butter with any food.

Which time is suitable for consuming peanut butter?

If you are eating peanut butter for staying healthy, there are no such timings for eating peanut butter. You can eat it at any time.

If you are eating it for weight loss consume peanuts after dinner with fruits.

If you are diabetic, you can consume peanut butter with oats breakfast.

If you are a runner, eat peanut butter half an hour before running.

If you are working out for muscles, you can consume peanut butter before or after 30 minutes of your exercise.

 How much quantity?

For people with diabetes, people who want to maintain health can take 1 scoop of peanut butter in a day.

For people who want to lose their weight, people who want to build muscle can take 2 scoops of peanut butter.

Here comes my new recipe:

I used to feel tired after a workout. I wanted to consume more proteins. Many people suggested me not to use any protein supplements.

So I came up with a new idea.

Homemade protein shake:


  1. 1 Apple (0.5g protein) or 2 Banana (2.6-gram protein)
  2. Oats 1 cup (10 grams of muscle-building protein)
  3. 1 glass of milk (3.4-gram proteins)
  4. 30-gram Peanut butter (10- gram protein)
  5. Ice cubes & Sugar (If needed)

How to do?

It’s simple, just blend all ingredients in a mixer.

A homemade protein shake is very useful for people who want to build muscle in their homes.


It’s been a quite long article, I wanted you to know everything about peanut butter. It is healthy if we use peanut butter every day.

You can see the health benefits of peanut butter only if you consume it regularly

I explained many health benefits of peanut butter. Thank you for reading this long article. Comment if you have any doubts regarding the consumption of peanut butter in the comment box.

Health is wealth. A famous quote is indeed true in all aspects. Don’t forget to take care of your health because I believe that A healthy mind, and a healthy body is what should be the real treasures of life.

Follow fitvishwa.com for more articles related to health, fitness, and wellness.

Stay Fit and stay healthy.


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