Peanuts Vs Peanut Butter: Which Is Healthier?

While peanuts and peanut butter are both pretty healthy options, there are slight differences too. Read on to learn more.

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Dec 31, 2022 12:30 IST
Peanuts Vs Peanut Butter: Which Is Healthier?

3rd Edition of HealthCare Heroes Awards 2023

Peanut butter is very healthy and is widely consumed by every fitness enthusiast. It is flavoursome, nutritious and enjoyed by kids as well. On the other hand, many believe that peanuts are better than peanut butter due to the absence of oil and preservatives. 

Peanuts are consumed throughout the year, especially in winter, along with jaggery as a healthy snack. Peanuts are also less expensive than peanut butter and have a longer life. Let us understand the differences between peanuts and peanut butter and which is a healthier option.

What Is Peanut Butter?

Peanut butter is a spread or paste made from dry-roasted or ground peanuts. It helps to reduce the risk of heart disease, preserves muscles and also aids in maintaining weight. You can eat peanut butter with biscuits, sandwiches, milkshakes and other meals. 

What Is Peanut?

Peanut is a legume despite being eaten as a nut and can be added to many dishes and desserts. It helps in digestion and reduces inflammation in your body. It is safe to eat peanuts if you have diabetes since peanuts have a low impact on blood sugar levels.

Also Read: Peanut Butter Calories And Protein: Quick And Easy Dessert Recipes For A Party

Difference Between Peanuts and Peanut Butter

Fibre And Carbohydrates

Peanut butter may have more carbohydrates due to added sugar and may contain less fibre. On the other hand, peanuts have fewer carbohydrates and more fibre because of their skin. 

Fibre assists in removing toxins and fat from the body. It also brings down the glucose level. 

Calories And Fats

Peanut butter has a larger number of calories as compared to raw peanuts due to the presence of other ingredients in it. Usually, vegetable oil is added to peanut butter, which is an additional fat. However, there will be an increase in calories if peanuts are coated in sugar and compared to peanut butter, which has lower fat. The fats present in peanuts and peanut butter are monounsaturated and polyunsaturated, which are healthy fats.


Peanuts are generally high in protein as compared to peanut butter. You can buy peanut butter which has a higher protein level for consumption. 

Sodium Level

The sodium level in raw peanuts is lower but high in dry or salted peanuts, while most peanut butter already contains added salt. Therefore the sodium content in peanut butter may be higher than its counterparts.


Peanuts have a unique taste and can be enriched by flavours such as salt, honey, sugar, and dry-roasted coatings. Peanuts are sold as roasted as well as in their raw form. On the other hand, peanut butter has a sweeter taste and creamy texture, making it tastier for many people. 


Even though both foods' main ingredient is peanuts, peanut butter has higher micronutrients than peanuts. Peanut butter is rich in magnesium, potassium, vitamin E and vitamin B3.

Also Read: Health Benefits And Side Effects Of Peanuts; Know The Facts From Nutritionist Nina Saldanha


Both peanuts and peanut butter are highly nutritious and healthy and have similar protein content. Peanut butter is processed food, while peanuts are natural. Peanuts are also less expensive and readily available. If you want more flavour in your food, you can opt for peanut butter. However, consult your doctor if you are on a diet or medication before consuming.