A primer all about peanut butter

A primer all about peanut butter

All About Peanut Butter and Why We Love it

Peanut butter has been a popular, versatile, and tasty food option for many years. It is not only delicious but also packed with numerous health benefits. And the history of peanut butter is interesting as well along with its nutritional value, and benefits. And as a bonus, we’ll show you how to create your own peanut butter at home and discover various ways to incorporate it into your diet.

Table of Contents:

We love peanut butter for many reasons. Peanut butter has a rich, nutty flavor that many people find appealing. The natural sweetness of peanuts, combined with creaminess, creates a taste that is both satisfying and indulgent. Some over-the-counter peanut butter brands also contain added sweeteners, enhancing the appeal to those with a crazy sweet tooth. And who doesn’t love the texture (regardless of if you’re a crunchy or creamy peanut butter lover). You can spread it on bread, crackers, or fruit. This smoothness contrasts well with other textures, such as the crunchiness of whole-grain bread or the crispness of apple slices. And there’s a contrast in the flavor of peanut butter. It can be enjoyed as a simple spread, added to smoothies, incorporated into sauces, or used as a base for baked goods. This versatility makes it an attractive ingredient for those who enjoy experimenting in the kitchen or those who appreciate having a staple that can be used in multiple ways.


But before we dive into the nutritional value or ways we can use the leverage this magical creation, let’s dive into how we get to the peanut butter we know and use today.

history of peanuts & peanut butter

History of Peanut Butter

Peanuts have a rich history and although peanut butter is commonly linked to the United States, its roots can be traced back to ancient cultures. The Aztecs and Incas were known for creating a peanut paste by grinding peanuts, which can be considered an early form of modern peanut butter. It wasn't until the latter part of the 19th century that the peanut butter we recognize today started gaining traction in the United States.

In 1884, Canadian chemist Marcellus Gilmore Edson developed a method for producing peanut butter by milling roasted peanuts between heated plates, for which he received a patent. Later, in 1895, Dr. John Harvey Kellogg, the well-known cereal inventor, patented a technique for making peanut butter using raw peanuts. The commercialization of peanut butter took off in the early 20th century, with brands such as Peter Pan and Skippy making their debut in the 1920s and 1930s.


Didn’t George Washington Carver invent peanut butter?

No, he’s generally credited with being a very important person in the ways we use peanut butter. He came up with over 300 ways to use peanut butter, more on his contributions.

Nutritional Value of Peanut Butter

Peanut butter is a nutrient-dense food, providing a rich source of vitamins, minerals, and healthy fats. A two-tablespoon serving of your common, over-the-counter peanut butter contains approximately:

  • Calories: 190
  • Protein: 7 grams
  • Fat: 16 grams (8 grams of monounsaturated fat and 4 grams of polyunsaturated fat)
  • Carbohydrates: 7 grams (2 grams of dietary fiber and 3 grams of sugar)
  • Vitamin E: 10% of the daily value
  • Niacin: 24% of the daily value
  • Vitamin B6: 10% of the daily value
  • Folate: 6% of the daily value
  • Magnesium: 12% of the daily value
  • Phosphorus: 10% of the daily value
  • Zinc: 6% of the daily value
  • Copper: 16% of the daily value
  • Manganese: 23% of the daily value


Peanut Butter is a great source of “healthy fats.” 

A majority of the healthy fats found in peanut butter are oleic acid in composition. Oleic acid has been found to be create for heart health and can be found in olive oil. And PB is loaded with vitamin E and B (our premier guide to vitamin B). 

How to Make Your Own Peanut Butter

 A major reason peanut butter remains a healthy option is its ease of creation. Making peanut butter at home is simple and requires only a few ingredients. Here's a basic recipe:

how to make homemade peanut butter


  • 2 cups unsalted, roasted peanuts
  • 1-2 tablespoons neutral oil (such as vegetable or peanut oil)
  • Salt, to taste (optional)
  • Sweetener, to taste (optional)
  • Instructions:


  1. Place the roasted peanuts in a food processor or high-powered blender.
  2. Process the peanuts until they become a coarse, grainy texture.
  3. Add the oil, starting with one tablespoon and adding more if needed, to achieve a smooth and creamy consistency.
  4. If desired, add salt and sweetener to taste.
  5. Continue processing until the peanut butter reaches your desired texture, scraping down the sides as necessary.
  6. Transfer the homemade peanut butter to an airtight container and store it in the refrigerator for up to a month.

Benefits of Peanut Butter

Peanut butter offers numerous health benefits, including:

Peanut Butter and Allergies

While peanut butter offers numerous health benefits, it's essential to be aware of peanut allergies. Peanut allergies are one of the most common food allergies and can range from mild to severe, including potentially life-threatening anaphylaxis. If you or a family member has a peanut allergy, it's crucial to avoid peanut butter and any products containing peanuts.

For those with peanut allergies, there are alternative nut and seed butters available, such as almond butter, sunflower seed butter, or cashew butter. Always check ingredient labels and be cautious when dining out or trying new foods.

Some More Ways to Enjoy Peanut Butter 

There are countless ways to incorporate peanut butter into your diet. Here are some ideas:

apples and peanut butter


  • Spread it on whole-grain toast or crackers.
  • Use it as a dip for apple slices, celery sticks, or banana.
  • Pack some peanut butter protein cookies in your bag before a walk
  • Blend it into smoothies for added creaminess and protein.
  • Stir it into oatmeal or yogurt for a tasty, nutrient-dense breakfast.
  • Create a savory sauce by combining peanut butter with soy sauce, garlic, and ginger for noodle dishes or stir-fries.
  • Use it as a filling for sandwiches or wraps, paired with fresh fruit or vegetables.

Where is peanut butter in your daily diet?

Peanut butter is a delicious and nutritious staple that offers numerous health benefits. From its rich history to its impressive nutrient profile, peanut butter has earned its place as a favorite food among many. By making your own peanut butter at home and incorporating it into your meals and snacks, you can enjoy its numerous benefits while satisfying your taste buds. However, always be aware of peanut allergies and take necessary precautions to ensure the safety of those around you.