Is Peanut Butter Bad for Cholesterol? What Research Says

If there’s one pantry staple that nearly everyone keeps on hand, it’s peanut butter. Creamy, crunchy, or swirled with chocolate, it’s a comforting favorite that’s incredibly versatile. But given its high fat content, some people wonder: What does peanut butter actually do to your cholesterol levels? And is it helpful—or harmful—for your heart?

We asked registered dietitians to weigh in, and the good news is, peanut butter can support heart health and healthy cholesterol levels—if you choose the right kind and stick to reasonable portions.

Why Peanut Butter Can Benefit Your Cholesterol Levels

“Thanks to its healthful fat ratio, including a natural, minimally processed peanut butter in a heart-friendly eating plan may help boost HDL, or good cholesterol, while potentially lowering LDL, or bad cholesterol, especially when it’s replacing foods high in saturated fats or trans fats,” says Jackie Newgent, RDN.

It’s Packed with Healthy Fats

Choosing unsaturated fats more often than saturated ones is a smart move for your heart. Peanut butter is a good source of both monounsaturated and polyunsaturated fats.

“Both of these types of unsaturated fats help lower LDL [known as bad] cholesterol,” says Melissa Hooper, M.S., RDN. Research suggests that monounsaturated fat may also slightly raise HDL levels, which could lower the risk of heart disease. This can help shift your overall cholesterol ratio in a heart-healthy direction (higher HDL and lower LDL).

Peanut butter also offers plant-based protein, making it a nourishing alternative to some animal proteins that are typically higher in saturated fat, says Hooper.

It Has a Small Amount of Fiber

A 2-tablespoon serving of peanut butter provides about 2 grams of fiber, including a small amount of soluble fiber, which may help reduce cholesterol levels by limiting how much is absorbed during digestion. Note that the exact amount of fiber varies from one product to another. 

It Contains Plant Sterols

Peanut butter contains plant sterols, which are natural compounds that inhibit cholesterol absorption and lower blood cholesterol levels, explains Megan Huff, RDN.

What to Watch Out For

Peanut butter has many potential benefits for heart health, but there are a few things to be mindful of, as not all jars are created equal. Here are a few things to keep in mind:

Stick to Reasonable Portions

Peanut butter is energy-dense. “Although peanut butter contains healthy, unsaturated fats, fat is high in calories, so eating large portions of peanut butter can quickly add up calories for a small volume of food,” Huff says. A standard serving is about 2 tablespoons.

Choose Products Without Added Sugars, Salt or Hydrogenated Oils

“I recommend peanut butter made from just peanuts,” Huff says. Steer clear of versions with added sugars, excess salt or hydrogenated oils. Some research suggests that excessive consumption of hydrogenated oils can lead to an increase in LDL cholesterol, notes Newgent. And “significant amounts of added sugars can be associated with higher triglycerides.”

You’ll also want to keep an eye out for added salt. A bit can be fine, but too much salt can increase blood pressure, which can be problematic for heart health.

6 Easy Ways to Add Peanut Butter to a Heart-Healthy Diet

• Blend it into smoothies. “Whirl a dollop of peanut butter into a banana-based smoothie to provide nutrient balance thanks to plant protein and healthy fats, which may also help blunt a potential post-smoothie blood sugar spike,” Huff says.
• Whip up a noodle sauce. Nugent suggests whisking peanut butter with lime juice and grated ginger for a quick noodle sauce.
• Top your breakfast bowl. Swirl it into oatmeal, overnight oats or yogurt for a fiber- and protein-packed start to your day.
• Spread it on toast. Keep it classic with peanut butter on whole-grain toast for a quick and satisfying snack or breakfast that provides lasting energy.
• Drizzle it over popcorn. “Gently melt peanut butter in the microwave and drizzle it while warm—not hot—over fresh popcorn in place of butter for a better-for-you munchie,” Nugent says.
• Make a dessert spread. Combine peanut butter, unsweetened cocoa powder, and mashed banana for a sweet spread that’s rich in healthy fats and doesn’t contain added sugars. 

Our Expert Take

Peanut butter can be a heart-healthy choice, especially when you opt for natural versions with no added sugar, salt or oils. Thanks to its healthy unsaturated fats, plant sterols and fiber, it may help improve your cholesterol profile and support overall heart health. Just remember to watch your portion sizes—and read the ingredient label carefully.