Peanut Butter For Weight Gain: Benefits And Recipes



Published on: 08-Nov-2022


10 min read


Updated on : 02-Nov-2023



Peanut Butter For Weight Gain: Benefits And Recipes

Peanut Butter For Weight Gain: Benefits And Recipes

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Have you been trying to gain a healthy weight, but the gym and workout are not helping you to gain enough mass? Read on to see how peanut butter might help!

Peanut butter is among the healthiest options to gain a healthy weight if you are underweight. You may have heard of people consuming peanut butter for weight gain, as it is the most nutritious snack when taken at the right time and with the right portion size. 

Moreover, you will be happy to hear that peanut butter is a calorie-dense food product which can help you bulk up by increasing muscle mass.

Table Of Contents

1. Nutritional Value Of Peanut Butter

2. How Does Peanut Butter Aid Weight Gain

3. Best Peanut Butter Combinations For Weight Gain In India

4. How To Incorporate Peanut Butter Into Your Diet

5. Benefits Of Consuming Peanut Butter Regularly

6. Easy Peanut Butter Recipes For Weight Gain

7. Dietitian’s Recommendation

8. The Final Say


Nutritional Value Of Peanut Butter 

Per 1 tbsp, the nutritional value of peanut butter is:

  • Calories - 90kcal
  • Fat - 8g
  • Protein - 4g
  • Carbs - 3g
  • Potassium - 103.8mg
  • Fibre - 1g

How Does Peanut Butter Aid Weight Gain?

To gain a healthy weight, one needs to consume good nutrients and calorie-rich food to increase weight. Therefore, peanut butter is the right choice as it contains healthy fats, proteins, minerals, vitamin E, folate, potassium, magnesium, etc.

A single tablespoon of peanut butter contains 90 calories. Also, it has 4gm of protein along with healthy fats and other nutrients, which will help to keep you full for a more extended period. Besides, peanut butter is rich in unsaturated fatty acids, which help lower the body's bad cholesterol (LDL).

Also Read:  The Best Diet Plan For Weight Gain

Best Peanut Butter Combinations For Weight Gain In India

You should try these different peanut butter combinations to gain healthy weight.

1. Peanut Butter With Chocolate

Peanut butter contains almost zero cholesterol, minerals and vitamins, does not contain trans fat, and is a significant source of fibre and proteins that keep the blood sugar level in check. 

Combining this healthy option with chocolate gives a delicious taste and promotes weight gain. You can also add this combination in shakes to incorporate extra calories.

Also Read:  Dark Chocolate For Weight Loss

2. Peanut Butter With Whey Protein

This option is amazing for those who want to gain healthy weight along with muscle mass building and toning their body. Consuming this combination as the pre-workout meal is excellent for people who strength train to aid bulking and muscle repair after working out.

3. Smooth And Creamy Peanut Butter 

Smooth peanut butter has a good amount of potassium, fats, protein and other vitamins, which helps to promote brain function and reduce the risk of stroke, heart attack and hypertension.

4. Crunchy Peanut Butter With Nuts 

This peanut butter and nut combination has a good source of fibre and folate. The presence of nuts gives the feeling of satiety for longer, and it goes great with peanut butter sandwiches, milkshakes or baked rice cakes.

How To Incorporate Peanut Butter Into Your Diet

Here are a few suggestions to help you incorporate peanut butter into your diet. 

1. Peanut Butter Smoothies

Drinking calories is the easiest way to consume extra calories for weight gain, and consuming smoothies is a great way to reach your target effortlessly. However, smoothies keep you hydrated and make the best drink on the go too. 

So, by adding peanut butter to milkshakes, fruit smoothies will help gain weight and offer various nutrients. Also, you can make an apple peanut butter shake or peanut butter and chocolate shake as a pre-workout. 

2. Add Extra Calories To Your Meal   

The main aim of weight gain is to consume a greater number of calories required to gain weight in small meals rather than eating it in big meals, which needs a big appetite and people who are trying to gain weight are usually underweight so making them eat excess calories is next to impossible. 

So, add 1 to 2 tbsp peanut butter in oatmeal to add extra protein, calories and healthy fat in breakfast bowls and mix 1 tablespoon of peanut butter with a protein shake to enhance the flavour and by increasing the calorie count.

3. Healthy Snacking 

Try not to load yourself with humongous meals at a time. Rather, divide your meal timings by putting some healthy snack options with peanut butter which will help to incorporate healthy eating habits and promote healthy weight gain. 

You can take apple slices and 1 spoonful of peanut butter and eat them as a snack option. You can use it like a spread for bread instead of normal butter. You can also make energy bars by combining peanut butter, nuts and some almond flour

4. Pre- And Post-Exercise

You can gain weight by gaining muscle mass; both strength training and cardiovascular exercise will increase your hunger. The ideal time to eat a serving of peanut butter is immediately following a vigorous workout. 

Your muscles gain growth, strength, and weight as they recover, thanks to the protein's assistance in rebuilding muscle fibres. Eating peanut butter before working out will give your body energy because of its carbs.

Benefits Of Consuming Peanut Butter Regularly

Here are the benefits of consuming peanut butter regularly. Have a look! 

1. Anti-Cancerous Property

Consumption of nuts and their butter which has loads of proteins, vitamins and minerals, and phytochemicals, may assist in reducing the chances of colorectal, pancreatic, lung and endometrial cancer.

2. Lowers Bad Cholesterol

Peanut butter is loaded with healthy fats, which assist in removing the bad cholesterol from the body, ultimately decreasing the chances of heart issues and may help to boost a healthy heart.

3. Helps In Gaining Weight

Peanut butter is a calorie-dense food as one tablespoon of peanut butter contains 90kcal and consuming it regularly promotes weight gain. Make sure you consume the right amount in the right way by incorporating it with different foods like shakes, breakfast bowls etc.

4. Quick And Nutritious

Healthy eating is mostly linked to cooking recipes which take time, although peanut butter is one such food item which can save up to hours of preparing healthy dishes, you can simply name peanut butter as an easy, quick and convenient food product with lots of health benefits. 

Adding 1 tbsp of peanut butter to your breakfast meals or taking it as a pre-workout meal can save much of your time.

Easy Peanut Butter Recipes For Weight Gain

1. Peanut Butter Smoothie Bowl

A quick and convenient breakfast bowl is loaded with fruits, seeds, nuts, healthy fats, and lots of protein to make your day healthy. 


  • Greek yoghurt- 1 cup
  • Peanut butter- 2 tbsp
  • Chocolate powder- 1tsp
  • Milk- 200ml
  • Desiccated coconut- 2 tbsp
  • Chopped fruits- ½ cup
  • Muesli- ½  cup

Preparation Method

1. In a blender, blend milk, chocolate powder, yoghurt and peanut butter into a smooth mixture make sure that the mixture is a little thick so you can adjust the milk quantity.

2. Transfer this mixture to a bowl and add the toppings, which include desiccated coconut, muesli and chopped fruits; you can add some seeds also

2. Peanut Butter Ice-Cream 

A healthy and protein-rich ice cream which can be consumed without giving it a second thought to gaining weight.


  • Cocoa powder- 1 tbsp
  • Peanut butter- 3 tbsp
  • Frozen banana or any frozen fruit of your choice- 1.5
  • Vanilla extract- ½ tbsp
  • Honey or sugar- 1.5 tbsp

Preparation Method

1. Blend all the ingredients in a blender and make a smooth paste.

2. Now, transfer it into a square box. 

3. Refrigerate for 3-4 hours.

4. Serve when chilled with some nut toppings.

3. Peanut Butter And Oatmeal Energy Bars

Your go-to healthy and tasty energy bars or bites will provide you with good calories and nutrients and assist in weight gain.


  • Rolled oats – 1 cup
  • Peanut butter- ½ cup
  • Nuts- almonds, cashews, walnuts- 1 handful 
  • Raisins- ½ cup
  • Grounded nutmeg and cinnamon powder- ½ tsp
  • Vanilla extract- 1 tsp
  • Honey- ¼ cup
  • Chia seeds- 2 tbsp

Preparation Method

1. In a blender and add nuts and blend them into a smooth powder.

2. Add oats, nutmeg cinnamon powder, chia seeds and raisins and blend to mix everything well.

3. Add peanut butter, vanilla extract and honey, blend well, and let it emulsify well.

4. In a baking tray, spread the parchment paper, spread the mixture evenly, and keep it a little thick.

5. Refrigerate the tray for 2 hours straight, cut them into pieces of your choice, and store them in an air-tight container.

Dietitian’s Recommendation

Peanut butter is an excellent snack option for people who are willing to gain weight as it has lots of healthy nutrients, and ample recipes for peanut butter help to gain weight.

Other than that, as a dietitian, I would recommend adding peanut butter in shakes to help gain weight faster or else you can simply scoop out 1 spoon and eat it also. Not only will it provide excess calories, but it will also provide good nutrition to the body. I suggest always carrying a jar of peanut butter with you to eat a snack while travelling to avoid consuming junk.

-Dietitian Vajeda Rehman 

The Final Say

It is easy to gain weight by consuming unhealthy foods that do not provide good health benefits to the body. This habit should be avoided as it can harm you. 

A perfect way to gain weight is to incorporate healthy foods into your diet. One such food is peanut butter which promotes healthy weight gain by supplying good proteins, fats, fibre, folate, potassium, magnesium and many other minerals and vitamins. Including it in our diet is the easiest to gain those extra calories. 

Higher nut consumption was not associated with greater body weight gain during 8 years of follow-up in healthy middle-aged women. Instead, it was associated with a slightly lower risk of weight gain and obesity. 


1. Why is peanut butter good for health?

Peanut butter has cholesterol-lowering properties (LDL) and also contains omega-3 fatty acids, which assist in this process, making the heart healthy.

2. Can peanut butter cause bloating?

According to studies, trans fats, like the ones in peanut butter, are one of the main contributors to inflammation in the body. This kind of inflammation can cause gas, bloating, and other digestive problems.

3. How can peanut butter be used?

Peanut butter is a nutrient-dense food which contains calories, good fats, proteins, vitamins and minerals, which can help you gain a healthy weight.

4. How does peanut butter help gain weight?

Peanut butter is a nutrient-dense food which contains calories, good fats, proteins, vitamins and minerals, which help to gain weight in a healthy way.

5. Which peanut butter is better, smooth or crunchy?

There is no such specification about the best peanut butter it totally depends on the choice of a person whether he/she wants to consume the smooth or crunchy one.

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