Is peanut butter good for you?

Most notably, each 2-tablespoon (tbsp)Trusted Source serving of smooth peanut butter provides the following nutrients, minerals, and vitamins:

• Protein. Peanut butter contains 7.02 grams (g) of protein per 2-tbsp serving. This counts toward the recommended dietary allowances (RDA)Trusted Source for women of 46 g and 56 g for men, which varies by age and activity level.
• Magnesium. With 57 milligrams (mg) of magnesium, each serving helps towards the RDATrusted Source of 400–420 mg in men and 310–320 in women. Magnesium is essential for health, playing a role in over 300 chemical processes in the body.
• Phosphorous. Each serving contains 107 mg of phosphorus, which is about 15.3 percent of the RDA of 700 mg for adults. Phosphorus helps the body to build healthy cells and bones and helps cells to produce energy.
• Zinc. A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommendedTrusted Source daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women. Zinc is necessary for immunity, protein synthesis, and DNA formation.
• Niacin. Peanut butter contains 4.21 mg of niacin per serving, which makes a useful contribution towards a person’s recommended intake of 14 to 16 mg. Niacin benefits digestion and nerve function and helps produce energy.
• Vitamin B-6. With 0.17 g of vitamin B-6 per serving, peanut butter provides almost 14 percent of an adult’s RDA of 1.3 mgTrusted Source. Vitamin B-6 plays a role in over 100 enzyme reactions in the body and may be necessary for heart and immune system health.

However, there are also nutritional disadvantages if a person eats more than the recommended amount of peanut butter.

Peanut butter is high in calories, saturated fats, and sodium.

Each serving contains 3.05 g of saturated fats, which is 23.5 percent of the American Heart Association’s maximum recommended daily intakeTrusted Source of saturated fat for those consuming 2,000 calories a day. People should aim for less than 13 g of saturated fat per day.

It also contains 152 mg of sodium, which is 10.1 percent of an adult’s ideal daily upper intakeTrusted Source of sodium of 1,500 mg.