Peanut Butter

Healthy Smoothie Recipes with Peanut Butter

About Peanut Butter

Peanut butter is made primarily from ground dry roasted peanuts.  Some common additives are salt, oils, sugar, and emulsifiers (those make peanut butter consistent).  “Natural Peanut Butter” is typically just ground dry roasted peanuts.

Peanut Butter was used by the Aztecs and the Incas, and then later patented in the late 1800’s by a Canadian named Marcellus Edson and an American named John Harvey Kellogg (who later invented Corn Flakes).

Nutrition Benefits of Peanut Butter

Peanut butter is a great source of protein, fiber, vitamin E, panthothenic acid, niacin, vitamin B6, manganese, magnesium, phosphorus, zinc, and copper.  They also contain a high amount of antioxidants.

The fats in peanut butter are comprised of 20% saturated fat and 80% unsaturated fats (known as the “healthier fats”).  Of the unsaturated fats, 66% is mono-unsaturated fats and 33% is poly-unsaturated fats.  Poly-unsaturated and mono-unsaturated fats have both been shown to improve blood cholesterol levels.  An an example, Omega-3 is a type of poly-unsaturated fat.

Smoothie Tips

You can replace peanut butter with other nut butters of your choice.  You can also use raw nuts and let the blender to the work.

One relatively new product is powdered peanut butter.  Powdered peanut butter is exactly what is says, only it removes a lot of the oils and fats, which also reduces the calories.  You will likely need to add double the amount of powdered peanut butter if using this instead of regular peanut butter (so if the recipe calls for 1 tbsp, you will likely need 2 tbsp of powdered peanut butter).

Nutrition Facts

Always discuss
with your doctor

This information is not meant to replace your doctor, but to work in tandem with your doctor’s advice. This website makes it easy for you and your doctor to select the best foods and the best smoothie recipes that you should be eating.

My Nutrition Advisor does not diagnose, cure, or treat disease.


Peanut Butter scores well for 3 health goals

This ingredient was scored for various health goals Learn more.

Learn why


Recipe Score:94

Learn why


Recipe Score:90

Learn why

Breast Cancer

Recipe Score:84

The Research

Brain: Score 94


Peanuts contain both niacin and resveratrol, which are both beneficial to the brain.

Academic Review:

In human study, there was a reduction in Alzheimer’s disease risk by eating niacin rich foods such as peanuts. Peanuts contain resveratrol. Resveratrol may help cerebral blood flow. It has therapeutic properties in neurodegenerative conditions. It has gene protective and antioxidant properties. It improves cardiovascular function and reduces oxidative damage in cerebral tissues. It reduces behavioral impairments related to traumatic brain injury.

GallBladder: Score 90


Human: Frequent nut consumption is associated with a reduced risk of gallstone disease.

Human Studies:

Breast Cancer: Score 84


In summary, we showed for the first time that resveratrol regulates cell cycle progression by targeting AURKA and PLK1. Our findings highlight the potential use of resveratrol as an adjuvant therapy for breast cancer.

Lab Studies:

How Our Scoring System Works

For each health goal, we assigned a score to each recipe and each ingredient. This helps you better understand the correlation that medical research is suggesting between foods and benefits to various health goals. Our scoring system is based on REAL RESEARCH published on This is a website that curates over 25 million different biomedical journals.



What we consider when creating your scores:

  • 1Type of Study (human, animal, lab, or academic review)
  • 2Amount of Research
  • 3What the Research Says
  • 4How much of the ingredient we use (for the recipes)
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