How to Use Peanut Butter to Gain Weight

The best way to use peanut butter for weight gain is to include it in small meals throughout the day to provide the body with calories consistently. For example, adding about 1 tablespoon to 4–5 meals daily can provide approximately 400–500 extra calories, supporting healthy weight gain.

Dr. Cynthia Hajj, a nutritionist, explains to Nadormagazine:

"Peanut butter is rich in calories, healthy fats, fiber, vitamins, and minerals. It’s high in energy and an excellent choice for those seeking a healthy way to gain weight. To increase weight, you need to consume more calories than you burn, preferably from nutrient-rich foods. Peanut butter is ideal due to its nutritional value and ease of incorporation into your diet."

Peanut Butter and Weight Gain

Two tablespoons of peanut butter contain 190 calories and 16 grams of fat, which is about 21% of your daily fat requirement. Although it’s high in fat, 75% of these fats are unsaturated, making it a heart-healthy option compared to saturated-fat foods.

To gain approximately half a kilogram per week, you need to add 500 extra calories daily. Since two tablespoons provide ~200 calories, including two servings in meals and one as a snack can help reach this goal. Combining a nutrient-rich diet with exercise to build muscle and strengthen bones is the healthiest way to gain weight.

Best Types of Peanut Butter for Weight Gain

• High in calories and healthy fats.

• Simple ingredients (peanuts ± salt) without hydrogenated oils or added sugar.

• Sufficient protein content to support muscles.

Ideas for Including Peanut Butter in Your Diet

Peanut butter can be added to both sweet and savory dishes to increase calories and nutrition. Some ideas:

1. Spread on whole-grain bread or pancakes for breakfast.

2. Mix 2 tablespoons into oatmeal with milk and fruit or use as a fruit dip.

3. Make a peanut butter, honey, and banana sandwich on whole-grain bread.

4. Carry individual peanut butter packs as snacks.

5. Replace tahini with peanut butter in homemade hummus.

6. Add to smoothies with fruit for extra calories.

7. Substitute butter with peanut butter on toast or sandwiches.

8. Add a tablespoon to oatmeal or breakfast cereals with milk.

9. Mix into whey protein shakes.

10. Enjoy with biscuits or crackers.

11. Use as a dip for fruits or chips.

12. Include in cocktails or shakes.

13. Make ice cream by blending frozen bananas with peanut butter.

14. Make peanut butter balls with chocolate, coconut oil, and cookies.

15. Add to salads or soups.

16. Prepare an Asian-style peanut sauce (with soy sauce, chili, and ginger) for rice, noodles, or stir-fries.

Health Benefits of Peanut Butter

Peanut butter contains several important nutrients:

1. Biotin:

• Essential for many body processes.

• Helps manage blood sugar, supports brain health, and is important during pregnancy.

• A quarter cup provides 26 mcg, or 88% of the daily recommended intake.

2. Monounsaturated Fats:

• Heart-healthy fats; 80% of peanut butter’s fats are unsaturated.

• Help reduce heart disease risk, improve blood flow, and prevent heart attacks or strokes.

3. Antioxidants:

• Protect against free radicals that cause diseases.

4. Copper:

• Important for nervous system enzymes that regulate energy and neural activity.

• Supports heart health, reduces LDL cholesterol, and may protect against Alzheimer’s.

• A quarter cup provides 0.42 mg, or 47% of the daily recommended intake.

Peanut butter is therefore a high-calorie, nutrient-rich food that, when used properly within meals and snacks, can help support healthy weight gain while benefiting overall health.