Weight Loss

Is Peanut Butter Good for Weight Loss? Find Out.

Parul Dube

September 25, 2022

Peanut butter is a powerhouse of nutrients; it holds you and good health together. Peanuts are a popular favourite. If you are one among that large group of peanut lovers trying to shed a few kilos then there’s good news for you.

You can add chunky or smooth peanut butter to your everyday diet in a small quantity. Peanut butter is not just healthy but can be used to make various dishes, desserts and beverages. Peanut oil has become increasingly popular because of its nutty taste and high antioxidant content.

Whether eaten raw, roasted, or spread on bread, peanuts are an excellent source of fibre, vitamins, and minerals. They have no cholesterol. These are excellent sources of protein.

Therefore, it is a perfect snack to keep you full for a long time. Peanuts are pocket-friendly and can be an ideal accompaniment to your evening chai or coffee. You can also get them easily everywhere. 

Peanut Butter and Weight Loss: An Overview 

Consuming protein and mineral-rich foods can help you boost your metabolism. Research indicates that protein-rich food products have a high thermic effect.

The thermic effect of food specifies the number of calories your body needs to digest, absorb, and process the nutrients in your meals. When it comes to protein-rich products, it is at its highest.

Peanuts are rich in fibre. Fibrous foods are helpful for healthifying your body. A fibre-rich food provides many benefits, like helping improve digestion.

When someone is trying to reduce weight, they frequently eat low-fat or sugar-free snacks. However, they aren’t necessarily filling. These snacks may help you reduce your calorie intake. Instead, snacks made with peanut butter are filling. 

The HealthifyMe Note

Peanut butter can get incorporated in many ways into your diet. It is helpful in weight loss, but only if you pay attention to portion size. Taking higher amounts might also lead to weight gain. Also, people allergic to nuts must stay away from them.

Ways to Include Peanut Butter in Your Diet for Weight Loss

Peanut butter is rich in calories, so you should not consume it excessively. When eating peanut butter, consider the portion size. Consuming not more than two tablespoons (or 32 grams) of peanut butter is recommended daily. Eating it in moderation with suitable exercise will help your weight loss journey.

You must consult a dietitian to determine the best portion size for you. Everyone has a different body type. The general knowledge about the same might not be specifically helpful to your body if you are on a strict weight loss diet. Your dietician will provide you with a customised weight loss diet plan for the best results. 

There are many ways in which you can incorporate peanut butter into your diet. 

  1. Add peanut butter to your smoothie or protein shake.
  2. Incorporate it with your salad, or have it with fruits like apple slices or celery.
  3. Spread it onto your morning sandwich.
  4. Stir the peanut butter into your oatmeal bowl.
  5. Have it with greek yoghurt.
  6. Spread it on your low-calorie cake recipes.

The HealthifyMe Note

Natural or organic peanut butter is the best for weight loss. If you are buying it from a store, make sure you read the label. It must be free from any sugar and unwanted ingredients. It is best to make your peanut butter at home. 

Easy Peanut Recipes for Weight Loss

Kale and Peanut Butter Fried Rice

Servings- 3-4

Preparation time- 20 minutes


  • Natural peanut butter: ¼ cup
  • Ginger: 1 (grated)
  • Garlic cloves: 2 (minced)
  • Lime juice: 2 tbsp
  • Soy sauce: 1 tbsp
  • Water: ¼ cup
  • Kale: ½ bunch 
  • Peanut oil: 2 tbsp
  • Cooked rice: 2 cups
  • Roasted peanuts: ½ cup


  • Whisk together peanut butter, ginger, garlic, lime juice, and soy sauce. Add water to the mixture until it is a little on the runny side. Keep it aside.
  • Fill a medium saucepan with water and bring it to a boil. Remove from heat and blanch kale in the water for 30 seconds. Set aside. 
  • Heat the oil in a large skillet over medium flame. Add rice and stir fry until it begins to turn golden brown. 
  • Next, add kale and the peanut butter mixture. Continue to stir and fry the rice until the rice and kale get coated, and the sauce starts to dry up. 
  • Turn off the flame. Garnish with peanuts and serve. 

Peanut Butter & Jelly Acai Bowls 

Servings- 2

Preparation time- 10 minutes 


  • Unsweetened frozen acai: 100 g
  • Ripe bananas: 1½ medium-sized
  • Peanut butter: 3 tbsp
  • Almond/coconut milk: ¼ cup
  • Spinach: 1 cup (optional)
  • Mixed berries: ¼ cup 
  • Dairy-free Milk – ¼ cup


  • Add frozen acai, banana, peanut butter, and milk to a blender. If adding spinach, blend it together with the other ingredients. 
  • Push the fruit down with a spoon as you blend on low. Smoothie bowls will be thick; thus, blending will take longer. Continue mixing, scraping down the sides, and adding only enough dairy-free milk to achieve a thick smoothie consistency.
  • Taste the dish and make any necessary flavour adjustments by adding more peanut butter for a stronger nuttiness, more banana for sweetness, or more berries for a fruitier taste. Given that acai is a delicate fruit with a bit of tartness, the flavour should be similar to peanut butter and banana smoothie.
  • Divide between two serving bowls and garnish with desired toppings. Such as coconut, berries, banana, sunflower seeds, hemp seeds, and peanut butter.
  • Enjoy immediately – best when fresh! 

Peanut Butter Strawberry Banana Quesadilla

Servings- 2

Preparation time- 10 minutes


  • Olive oil: 1 tbsp
  • Tortilla – 2 
  • Natural peanut butter: 2 tbsp
  • Whole grain tortillas: 2 
  • Banana: 1 small (sliced)
  • Strawberries: 4-5 
  • Cinnamon: ⅛ tsp (optional)
  • Cocoa nibs: 1 tbsp (optional)


  • Heat a large skillet over medium heat. Brush or drizzle the pan with olive or coconut oil. 
  • Each tortilla should have 1-tablespoon of peanut butter evenly distributed over it. Place the slices of banana and strawberry over one tortilla, top with a dash of cinnamon, and, if using, add cocoa nibs. Add the final tortilla on top, peanut butter side down. Gently pressing on them will aid in their sticking.
  • When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut into the quesadilla 3-times to make six triangles total. 

Note: Serve with honey, maple syrup, or vanilla greek yoghurt. Try with different nut or seed kinds of butter for a different version.


In addition to being stuffed with healthy ingredients, peanut butter has the added benefit of helping people lose weight. It is important to remember that consuming large amounts of peanut butter may cause hindrance in weight loss.

Moderation is the secret to living a healthy lifestyle. Additionally, if you have a nut allergy, avoid eating peanut butter. It would be best if you spoke with a nutritionist about your portion size so they can recommend an amount that will meet your health needs and goals.

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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