Is peanut butter a good source of protein? Nutrition experts explain.

Hannah Yasharoff, USA TODAY
·3-min read

Protein is the macronutrient du jour. Discussions about nutrition online as of late are all about making sure you're consuming enough protein every day.

The Recommended Dietary Allowance (RDA) for protein is currently 0.36 grams of protein per pound, according to Harvard Health, or about 54 grams daily for a person who weighs 150 pounds.

But diet experts are increasingly pushing for consuming higher amounts of protein: upwards of 60 to 90 grams daily. Registered dietitian Jamie Nadeau previously told USA TODAY that she recommends getting "at least 20 grams of protein per meal for satiety," though she notes everyone has different needs.

To what extent can peanut butter help you reach those goals? Nutrition experts explain.

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Is peanut butter a good source of protein?

A two-tablespoon serving of peanut butter contains about 7 grams of protein, according to the U.S. Department of Agriculture's (USDA) food database.

That's not an insignificant amount of protein. But it's also not the best source if you're trying to up your protein intake, dietitian Caroline Thomason, RD, CDCES, tells USA TODAY.

"(Peanut butter) gets this reputation that it's so high in protein," she says. "it's just fine. The juice isn't always worth the squeeze, in my opinion. I think peanut butter is still super nutritious and a healthy food. You get ... protein, you get a little bit of fiber, you get heart-healthy fat. All of those things are also great, but as a protein source, it's not the best."

That doesn't mean you shouldn't eat peanut butter — experts say it just means peanut butter is meant to be a small part of more well-rounded meal. Thomason suggests pairing a serving of peanut butter with a carb, protein and a fruit or vegetable. Some favorite combos include peanut butter and an apple, peanut butter and banana toast and a smoothie or oatmeal with peanut butter.

"Those things are going to help you balance it out and not feel like it's easy to overeat," she says.

Heads up: Building muscle requires a higher protein intake. But eating too much protein isn't safe.

What foods have the most protein?

To hit that recommended 20-gram goal, you'd have to eat about 6 tablespoons — nearly three servings of peanut butter — which amounts to nearly 600 calories. While experts say eating more than the serving size isn't harmful, per se, there are much easier (and less calorie-dense) food options to get more protein.

Some of the foods highest in protein include the following, per the USDA:

  • Lentils: 23.6 grams per 1/2 cup of dry lentils

  • Chicken breast: 22.5 g per 3.5 oz

  • Salmon: 20.3 g per 3.5 ounce portion

  • Ground beef: 18.2 g per 1/2 cup

  • Ground pork: 17.8 g per 1/2 cup

  • Ground turkey: 17.3 g per 1/2 cup

  • Plain Greek yogurt: 16.1 g per single-serving container

  • Cottage cheese: 11.6 g per 1/2 cup

  • Black beans: 9.9 g per 1/2 cup

  • 1 % milk: 8.3 g per cup

  • Peanut butter: 7 g per 2 tablespoons

This article originally appeared on USA TODAY: Is peanut butter a good source of protein?

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