Last updated: September 11, 2025
Is Peanut Butter Good for Weight Loss?
Short answer: It can be—if you measure it. Peanut butter is tasty and satisfying but calorie-dense. Stick to measured servings and pair it with protein and fiber-rich foods.
Why Peanut Butter Can Fit
- Satiety: fats + a little protein help you feel satisfied.
- Flavor: a small amount goes a long way on oats, toast, or fruit.
- Convenience: shelf-stable and easy to portion.
Portions & Labels
- 1 Tbsp: ~90–100 kcal
- 2 Tbsp: ~180–200 kcal (common serving)
- Label tips: look for peanuts + salt; added sugars/oils can raise calories. Powdered PB is a lower-calorie option for sauces or oats.
How to Use Peanut Butter for Weight Loss
- Measure: use a spoon or scale—don’t free-pour.
- Pair with protein: Greek yogurt, cottage cheese, or a protein shake.
- Add fiber: fruit, oats, or whole-grain toast; mind honey/jam portions.
Simple Ideas (≈250–450 kcal)
- PB Overnight Oats: measured oats, 1 Tbsp PB, berries (try ours for a fast option).
- Apple + PB + Yogurt: 1 small apple with 1 Tbsp PB and 3/4 cup plain Greek yogurt.
- PB Banana Toast: 1 slice whole-grain toast, 1 Tbsp PB, banana slices, cinnamon.
For balanced days without guesswork, explore our Weight-Loss Meal Plan or customize with Build-a-Meal Plan.
FAQs
Is peanut butter good for weight loss?
Yes—if you measure servings and build balanced meals around it.
How much peanut butter should I eat?
Start with 1–2 Tbsp per day depending on your calorie target and appetite.
Natural vs regular peanut butter?
Natural PB (peanuts, salt) is a simple choice. Whipped/sweetened versions can add sugar and calories—check labels.
Is powdered peanut butter a good option?
Yes—lower calories per serving; great in oats, smoothies, or sauces.
Can I eat peanut butter at night?
Sure—total daily calories and consistency matter most.
Disclaimer: This article is for general information only and isn’t medical advice.
