What is a healthy serving of peanut butter?

The Ultimate Guide to Understanding a Healthy Serving of Peanut Butter

Peanut butter has been a staple in American households for generations. Whether it’s used as a spread on toast, a dip for fruit, or an ingredient in baking, it’s a versatile food that’s packed with flavor and nutrition. But with so many different brands and varieties available, it can be difficult to know exactly how much peanut butter you should be eating in order to maintain a healthy diet. In this article, we’ll take a closer look at what a healthy serving of peanut butter looks like, and why it’s important to pay attention to portion sizes when it comes to this creamy and delicious food.

Why is Peanut Butter Good for You?

Peanut butter is a great source of healthy fats, protein, and fiber, making it a nutritious addition to any diet. The healthy fats in peanut butter are monounsaturated and polyunsaturated fats, which have been shown to help lower cholesterol levels and reduce the risk of heart disease. In addition, peanut butter is a good source of protein, which is essential for building and repairing muscles, and fiber, which helps keep you feeling full and satisfied.

How Much Peanut Butter Should You Eat?

The recommended serving size of peanut butter is two tablespoons, which is approximately 32 grams. This serving size provides around 190 calories, 16 grams of fat, 7 grams of protein, and 2 grams of fiber. While peanut butter is a nutritious food, it’s also high in calories, so it’s important to pay attention to portion sizes in order to avoid overeating and gaining weight.

What Does a Two-Tablespoon Serving Look Like?

It can be difficult to judge exactly how much peanut butter you’re eating, especially if you’re spooning it straight from the jar. To make it easier to measure, try using a tablespoon to scoop out your serving, or use a food scale to weigh it out.

A two-tablespoon serving of peanut butter is roughly the size of a ping pong ball. It’s a small amount, but it’s enough to spread on a slice of toast, or to mix into a smoothie or oatmeal.

What are the Different Types of Peanut Butter?

There are many different types of peanut butter available, including natural, organic, and conventional varieties. Some peanut butters are also made with added sugar, salt, or hydrogenated oils, which can affect the nutritional value of the product.

Natural Peanut Butter:

Natural peanut butter is made with just peanuts and sometimes a small amount of salt. It’s a healthier option compared to conventional peanut butter, as it doesn’t contain any added sugars or hydrogenated oils. However, natural peanut butter is also more prone to separating, so it’s important to stir it well before using.

Organic Peanut Butter:

Organic peanut butter is made with organic peanuts and is free from pesticides and other harmful chemicals. It’s a great choice for those who are concerned about the environment and the impact of their food choices.

Conventional Peanut Butter:

Conventional peanut butter is the most widely available type of peanut butter. It’s made with roasted peanuts and often contains added sugar, salt, and hydrogenated oils. Conventional peanut butter is a less healthy option compared to natural and organic varieties, so it’s important to read the label and choose a product that contains only peanuts and a minimal amount of added ingredients.

How to Incorporate Peanut Butter into Your Diet

Peanut butter is a versatile food that can be used in many different ways. Here are some ideas for incorporating peanut butter into your diet:

  • Spread it on toast or a bagel for a quick and easy breakfast
  • Mix it into oatmeal or yogurt for a creamy and satisfying snack
  • Use it as a dip for fruit, such as apples or bananas
  • Stir it into smoothies for a boost of protein and healthy fats
  • Add it to baking recipes, such as cookies or brownies, for a rich and nutty flavor


Peanut butter is a nutritious and delicious food that can be a great addition to a healthy diet. By paying attention to portion sizes and choosing a natural or organic variety, you can enjoy the many benefits of peanut butter without worrying about overeating or consuming unhealthy ingredients. So the next time you reach for the jar of peanut butter, remember to stick to a two-tablespoon serving and savor every creamy and satisfying bite.