When looking to gain weight, including peanut butter in your diet is a must. It is well established that adequate consumption of peanut butter increases weight and it is a healthier choice for putting on some extra kilos. It can be easily blended into meals through various recipes and is a no-fuss ingredient. Let’s find out what makes peanut butter good for weight gain.

A healthy Weight Gain Snack - Peanut Butter


Peanut is an important source of proteins, fibres, polyphenols, antioxidants, vitamins, and minerals, thus making it a functional food. Peanut also contains resveratrol and phytosterols that block the absorption of cholesterol from the diet. These bioactive compounds can show disease-preventive properties and are thought to promote longevity. Peanut butter was created in the 1890s by a physician as a soft protein substitute for people with poor teeth. It is made by roasting and grinding the nut, and this method of roasting has been shown to increase the concentration of these bioactive compounds. Apart from its nutritional value, peanut butter helps in weight gain and is a delicious spread that has its fair share of admirers! 

Nutritional Value of Peanut Butter

Following is the nutritional profile of peanuts, the superior nuts that are roasted and ground to make peanut butter:
Values per 100 g  (IFCT, 2017)

Energy  2176 kJ
Protein  23.65 g
Fat 39.63 g
Niacin  11.35 mg
Calcium  54 mg
Iron  3.5 mg
Magnesium  197 mg


  1. Excellent source of protein: Peanuts contain notable quantities of protein, more than most nuts. All the amino acids (the building blocks of protein) must be present evenly in the body to help with normal growth, and peanuts are valuable in this regard. For example, the amino acid phenylalanine found in peanut butter is associated with the formation of hormones that dictate the flight or fight response. Methionine is another essential amino acid that helps in the synthesis of protein. Protein is required to prevent protein-calorie malnutrition disorders, thus making peanut butter increase weight due to its impressive protein profile.
  2. Fine source of carbohydrates: The major carbohydrate present in peanut butter is starch which is broken down to glucose. The primary role of carbohydrates is to provide energy to all cells. Extra carbs are stored in the fat cells called adipocytes. Consuming carbs can control hunger and enhance the nutritional value of a meal. Consequently, not only is peanut butter good for weight gain, but it also has the added ability to supplement valuable nutrition for the body.
  3. High in healthy fat: In addition to carbohydrates, the fatty acids in peanut butter are considered energy-producing molecules. Peanut butter is rich in saturated fatty acids and is a valuable source of good fats - monounsaturated fatty acids (oleic acid) and polyunsaturated fatty acids. The presence of high mono and polyunsaturated fatty acids reduces the risk of coronary heart disease. Hence, it can serve as a healthy source of nutrition and, considering peanut butter for weight gain and bodybuilding could be a great option!
  4. Good source of vitamins: Vitamins are a group of compounds that are not made in the body and need to be supplied through food. Peanut butter is a vital source for introducing most of the water-soluble vitamins into the human body, like B Complex vitamins and vitamin C. It is also rich in vitamin E, which is an essential antioxidant that protects our cells against the damage of harmful free radicals.

How to add peanut butter to your diet

  1. Sauce: Peanut butter for weight gain can be incorporated into several recipes. For example, when added to sauces, it can increase the caloric value and can be used as a wonderful accompaniment to the main course. Creamy peanut butter sauce can be made by adding grated garlic, brown sugar, soy sauce, lemon juice, and coconut milk to peanut butter. With a blend of flavours, this sauce is a powerhouse of nutrition.
  2. Dip: When blended with coconut sugar and milk, peanut butter can be made into a delicious butter caramel dip to go with your sweet cravings. Alternatively, by mixing in chocolate chips, chocolate lovers can also indulge in the sweet treat of chocolate chip peanut butter dip
  3. Spread: Peanut butter increases weight due to its high nutrient content, especially fat. You can make a peanut butter banana chia spread at home to go with your evening toast. This is one of the recipes that don’t disappoint and can help you gain weight the healthy way!
  4. Beverage: Not in the mood to eat? Then just drink your way through nutrition. You can prepare a decadently rich hot chocolate with almond milk, peanut butter, coconut sugar, and cocoa powder. If you’re looking to gain weight, this is one beverage loaded with the right nutrients!
  5. Brownie: Peanut butter entices the taste buds in the dessert category. When thinking of eating peanut butter for weight gain, you can consume it as a brownie brookie. Just add the smooth butter to the cake batter, and the brownies will win you over with their delight!


Digging into peanut butter for weight gain is a wise choice, given its dense nutrient profile. The fats in it will help you put on extra kilos, while the protein will ensure a steady increase in your muscle mass. Renowned as a delicious spread, peanut butter is an appetising evening snack and can also be used in your pre-workout meals. Since peanut butter helps in weight gain, you definitely should try including a few spoonfuls in your everyday menu if you are looking to gain weight.