Peanut Butter For Weight Loss and Recipes for Weight Loss


Medically reviewed by

Bajaj Finserv Health


10 min read

Key Takeaways

  • Weight loss is one of the crucial benefits of peanut butter consumption
  • Eating peanuts for weight loss helps curb your hunger pangs and appetite
  • The best peanut butter for weight loss is the one that contains only peanuts

Imagine a spoonful of peanut butter smeared on a multigrain toast. Sounds delish right? A versatile and tasty spread, there’s a lot of Peanut Butter Benefits. It can be had as both sweet or savory and is popular in most kitchens. But do you feel just a little guilty having it?

Since peanut butter is rich in fats and high in calories, you may be worried about gaining weight. However, when eaten in moderation, peanut butter can help in weight loss. How?

This heavy dose of protein can curb your hunger and keep you satiated. This is one of the main peanut butter benefits many of us are unaware of! Peanut butter is packed with essential vitamins, healthy fats, minerals, protein and fiber. When it comes to peanut butter nutrition, you’ll be surprised to know that 2 tbsp contains around 8g of protein. This also contributes to 188 calories. Other essential nutrients in this amount include the following:

  • Fats: 16g
  • Fiber: 3g
  • Carbohydrates: 7g

To understand peanut butter benefits better and how it can help you lose weight, read on.

How Does Peanut Butter Is Good For Weight Loss?

Remember that consuming peanut butter will not help you lose weight. The established technique for weight loss is to generate more calories than you ingest by eating thoughtfully and exercising.

However, consuming a serving or two of peanut butter a few times each week may be just what you need to give up fatty or high-sugar items in favor of healthier alternatives.

Peanut butter may be included in healthy eating that aids weight reduction, but certain methods may be more effective than others.

Not Every Peanut Butter Is the Same

Although natural peanut butter is quite nutritious, many commercially made variants are loaded with additives, including sugar and hydrogenated oils, which may include trans fats.

When purchasing peanut butter, examine the label to ensure that it does not include any other ingredients. Peanuts are the only item that peanut butter requires. Salt can also be safely added for additional taste.

The oil in organic peanut butter (those without additives) may separate and reach the top of the container, but this is not a reason for worry. Simply mix it after opening the container. Then, to prevent it from separating again, place it in the refrigerator.

You might even attempt making your own butter if you're up for a challenge. All you'll need is a high-powered mixer or food processor, peanuts, and a pinch of salt.

Additional read: Peanut Butter Benefits

Including It in Your Diet

A few easy methods will help you lose weight without having to give up peanut butter.

You can keep records of the amount of peanut butter you consume by measuring portion sizes. So you can ensure that you're meeting your calorie or macronutrient targets.

To keep within the boundaries of your diet plan, you may need to exclude other food.

You might, for example, swap peanut butter for a less nutrient-dense spread on toast, such as jelly or butter. Alternatively, instead of a sweet dip for your fruit slices, try peanut butter.

Other ways to eat peanut butter are as follows:

  • Using it to spread on rice crackers or cakes
  • Drizzle it on popcorn
  • It's great as a dipping for celery or carrots.
  • Adding it to yogurt or oatmeal

Remember that eating peanut butter alone will not help you lose weight. Weight control is difficult and necessitates a comprehensive approach. You'll need to make various dietary and lifestyle changes to succeed, but it's completely doable.

Peanut butter for weight lossReduces Your Appetite

Amongst various benefits of peanut butter, this is one of the most important ones. When it comes to losing weight, it is vital that you control your appetite and avoid binge eating. By consuming peanut butter, your metabolism improves. This help in weight management. A study conducted on obese women revealed that consuming 3 tbsp of peanut butter for breakfast decreased appetite levels [1]. This clearly indicates its potential to provide better meal satisfaction.

Curbs Hunger Pangs by Keeping You Full

It is beneficial to eat peanuts for weight loss. As these are rich in protein, fiber and healthy fats, having them keeps a check on your weight. The same principle applies to peanut butter too. Peanut butter keeps you satiated by minimizing your hunger pangs. This is mainly due to its high protein content. Consuming adequate protein in your diet can preserve your muscle mass when you are trying to lose weight. If there is an excess loss of muscle mass, your metabolism tends to slow down. Eating peanut butter in right proportions can help you with proper weight management.

Using peanut butter for weight loss is ideal as it contains both polysaturated and monosaturated fatty acids. The presence of these fatty acids also helps in keeping you full for a long time. Other peanut butter health benefits are that it [2]:

  • Increases good cholesterol levels in your body
  • Minimizes your premenstrual symptoms as it contains vitamins E and K

Contains a Low Glycemic Index

Since peanut butter has low glycemic index values, it does not cause an instant rise in your blood glucose levels. Despite the fact that it is naturally sweet, peanut butter is loaded with fats and protein that helps in preventing a blood sugar spike. In fact, a study even concluded that adding 2 tbsp of peanut butter in a meal that was high in glycemic index, stabilized blood sugar.

Health benefits of peanut butter

Rich in Calories

Though peanut butter is rich in calories, you can include it in your diet. Peanut butter is packed with the goodness of antioxidants, minerals, and other nutrients. Even though consuming 2 tbsp of peanut butter comes to 188 calories, you shouldn’t forget that your body is getting essential nutrients too. When compared to processed foods, you can definitely vouch for the fact that peanut butter provides more health benefits.

Helps You Manage Your Weight

There are studies revealing the fact that adding peanut butter in your diet does not increase your weight and therefore, helps in weight management [3]. As mentioned, this butter is rich in calories and fats. As the fat is unsaturated and fiber is made of complex carbs, your body gets the required nutrition. However, the best peanut butter for weight loss is one that does not contain any additional ingredients other than peanuts. Avoid those that contain added sugars and other preservatives.

Additional read: Intermittent Fasting for Weight Loss

Best Peanut Butter For Weight Loss

When buying peanut butter for weight reduction, read the label. Some peanut butter brands include a lot of sugar, salt, and preservatives.

If you're trying to reduce weight, go for natural, organic peanut butter products. Read nutrition labels to select foods with the least amount of salt and added sugar.

Be mindful that some peanut butter manufacturers describe their product as a "peanut butter spread" rather than just "peanut butter," which allows them to add all kinds of extra ingredients and sweeteners.

Greater fiber and folate levels may be found in crunchy peanut butter, both of which are beneficial to your health. While creamy peanut butter options may have somewhat more protein, selecting fiber over protein may provide the same satisfying impact while also supporting excellent digestion.

Add Peanut Butter to Your Diet for Weight Loss

Because peanut butter is high in calories, it should not be consumed in excess. Consider the portion quantity when eating peanut butter. You should consume no more than two tablespoons (or 32 grams) of peanut butter each day. Eating it in moderation and doing enough exercise will help you lose weight.

To find the appropriate portion size for you, see a dietician. Everyone has a unique physical type. If you are on a rigorous weight-reduction plan, broad information on the subject may not be very beneficial to your health. Your dietician will create a personalized weight reduction food plan for you for the best results.

There are several methods to add peanut butter to your food.

  • Blend in a tablespoon of peanut butter to your smoothies or protein drink.
  • Combine it with your salad or serve it with fruits such as sliced apples or celery.
  • Spread it on your breakfast sandwich.
  • Mix the peanut butter into the oats.
  • Serve with Greek yogurt.
  • It's great on low-calorie cake recipes.

Easy Peanut Recipes for Weight Loss

Fried Rice with Kale and Peanut Butter

3-4 servings

Time to prepare:

20 minutes


  • 14 cups natural peanut butter
  • One ginger (grated)
  • Two garlic cloves (minced)
  • 2 tbsp lime juice
  • One tablespoon of soy sauce
  • 14 cup water
  • 12 bunch kale
  • 2 tbsp peanut oil
  • 2 cups cooked rice
  • 12 cups roasted peanuts


Combine the peanut butter, ginger, garlic, lime juice, and soy sauce in a mixing bowl. Add water to the mixture until it is somewhat runny. Set it away.

A medium pot of water should be brought to a roaring boil. Remove from the heat and blanch the kale for 30 seconds in the water. Place aside.

Oil should be warmed in a big skillet over medium heat. Add the rice and stir-fry it until it begins to turn golden brown.

The peanut butter mixture should then be combined with kale. Till the kale and rice are thoroughly covered, and the sauce begins to dry up, mix and cook the rice as before.

Extinguish the flame. Serve the food garnished with peanuts.

Acai Bowls with Peanut Butter and Jelly 

Servings: 2

Time to prepare:

10 minutes


  • 100 g unsweetened frozen acai
  • 112 medium-sized ripe bananas
  • Three tablespoons of peanut butter
  • 14 cups almond/coconut milk
  • 1 cup spinach (optional)
  • 14 cups mixed berries 
  • Dairy-free milk 14 cups


Blend together frozen acai, banana, peanut butter, and milk. If using spinach, mix it in the blender with the remaining ingredients.

With the blender on low, gently push the fruit down with a spoon. Because smoothie bowls are thick, mixing will take longer. Continue blending, scraping down the sides as necessary, and only add dairy-free milk until the mixture has the consistency of a thick smoothie.

Taste the food and alter the flavors as needed by adding more berries for a fruitier flavor, bananas for sweetness, or peanut butter for greater nuttiness. Acai should taste like peanut butter and banana smoothie since it is a delicate berry with a hint of acidity.

Add chosen toppings and divide between two serving dishes. Coconut, berries, bananas, sunflower seeds, hemp seeds, and peanut butter are just a few examples.

Enjoy right away - finest when fresh!

Peanut Butter Strawberry Banana Quesadilla

Serving: 2

Time to prepare:

10 minutes


  • One tablespoon of olive oil
  • 2 Tortillas
  • 2 tbsp natural peanut butter
  • Two whole-grain tortillas
  • One tiny banana (sliced)
  • 4-5 strawberries
  • 18 teaspoon cinnamon (optional)
  • 1 tbsp cocoa nibs (optional)


A big skillet should be heated to medium. Use a brush or a drizzle to coat the pan with coconut or olive oil.

One spoonful of peanut butter should be equally spread over each tortilla. Place the banana and strawberry slices over one tortilla, sprinkle with a little cinnamon, and then, if desired, top with cocoa nibs. Place the last tortilla, peanut butter side down, on top. Their stickiness will be aided by light pressure.

The quesadilla should be added to the hot skillet and cooked, with a single turn, for around 2 minutes on each side or till golden brown. To create a total of six triangles, cut the quesadilla three times.

If preferred, top with honey, maple syrup, or vanilla Greek yogurt. For a different take, experiment with other nuts or seed butter.

Now that you are aware of the health benefits of peanut butter, be mindful when choosing the right one for yourself. This will help with weight loss. Also watch out for how much you eat! Whether you are using it as a dip with low-calorie foods or mixing it in your oatmeal, ensure that you don’t overeat. Remember, peanut butter alone cannot help you lose weight. What is required is a disciplined approach to eating and an active lifestyle. If you are struggling to lose weight, all you need to do is connect to top dieticians and health experts on Bajaj Finserv Health. Reach out to them via an online doctor consultation from the comfort of home. This way, you can lead a healthier life!

Published on 27 Oct 2021Last updated on 27 Jan 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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