Raw peanut butter and cholesterol - Is it healthy?- 24 Mantra Organic

Raw peanut butter and cholesterol - Is it healthy?- 24 Mantra Oraganic


Interesting Things to Know about raw peanut butter and cholesterol

Health and Nutrition

If you are someone who enjoys eating raw peanut butter on a regular basis, we have got some good news for you! A recent study conducted by Harvard analysed the relationship between peanuts and cholesterol and claimed that consuming peanuts regularly decreases the risk of heart disease by about 15%.

Peanut butter is generally regarded as an ‘unhealthy’ butter variety, but that isn’t entirely true. Peanuts are a rich source of monounsaturated and polyunsaturated fats that are known for reducing the bad cholesterol (LDL) levels in the body. Organic peanuts are even better due to the lack of harmful chemical compounds. Hence, consuming peanut butter won’t increase your cholesterol levels, but on the contrary, help your body in eliminating the disease-causing HDL cholesterol.


Aside from heart benefitting properties of peanuts, peanuts also contain various other substances such as protein, fibre, magnesium, and vitamin E that is known for its powerful anti-oxidizing properties. In this article, we will be analysing the cholesterol content in peanuts and how it affects your body.


Peanuts And Cholesterol

Keeping a check on your body’s cholesterol levels can be a tedious job. And more so, if you are not aware of the foods that have high cholesterol content. Although peanuts are rich in fats, this has led to a misconception among the general population that they also contain high levels of cholesterol.

However, being a rich source of fat does not warrant a similarly high level of cholesterol. Let’s have a look at peanut butter cholesterol along with its nutritional composition as per the data sourced from FatSecret.

Nutrient Value Per 100g Peanut Butter
Energy 588 Kcal
Fats 50.39g
Saturated Fats 10.292g
Monounsaturated Fats 23.713g
Polyunsaturated Fats 13.867g
Carbohydrates 19.56g
Sugars 9.22g
Fibre 6g
Protein 25.09g
Sodium 459mg
Cholesterol 0mg
Potassium 649mg


As is evident from the nutrition table above, peanut butter cholesterol per 100g serving stands at 0mg. And on the contrary to popular belief, it makes peanut butter entirely heart healthy. It is a rich source of monounsaturated and polyunsaturated fats that are known for their immense health benefitting properties.


Post ImageHow To Make Homemade Peanut Butter | Kitchn


Cholesterol is only found in animal-based diets such as regular butter or cheese. But high-fat plant sources such as nuts and avocados have almost zero cholesterol content. The American Heart Association (AHA) certified peanuts to be a heart-healthy food and an essential source of the omega-3 fatty acids. Moreover, the plethora of nutrients present in peanuts makes them a very heart-healthy snack.

If you are looking for a relationship between peanuts and cholesterol, here is the breakdown and analysis of the fatty acids present in peanuts.


  • Mono-unsaturated fats: Mono-unsaturated fats or MUFA is an omega-3 fatty acid that has anti-inflammatory properties and is linked to a reduction in heart disease instances. A recent NCBI study pointed out that MUFA assists in regulating the blood sugar level by improving the insulin sensitivity of your body. Another NCBI study claimed that a diet rich in mono-unsaturated fats has been linked to facilitating weight loss. Hence, high-MUFA diets are more effective than low-fat, high-carb diets in helping you shed those extra pounds.


  • Poly-unsaturated fats: The poly-unsaturated fats have been linked to improvements in blood lipid levels, heart function and effective regulation of the blood pressure. PUFA’s are essential omega-3 and omega-6 fatty acids that, according to an NCBI study, are beneficial in reducing oxidative stress, facilitating neuro-protection and aiding cardiovascular health. The omega-3 fatty acids are critical in facilitating brain development and an NCBI pointed out that these fats are essential in mitigating the risks of Alzheimer’s.


  • Saturated Fats: Although saturated fats are not as healthy as MUFA and PUFA many food researchers agree that they are an essential component of a balanced diet plan. A paper published on the NCBI claimed that consuming saturated fats through full-fat dairy products has a neutral or positive effect in protecting heart health. The health risks associated with saturated fats have been linked to the exact source of the fats. Consuming fast foods rich in saturated fats have been linked to an increase in the risk for heart diseases but it all depends on the source and moderation of the fat intake.


Keeping a check on the cholesterol levels may be tedious, especially if you are unaware of the foods that entail a high cholesterol level. However, peanuts and cholesterol have a healthy relationship and if you love eating peanut butter, this post might have cleared a few intricacies about the links between peanuts and cholesterol.


Wrapping Up

If you have been holding back your peanut butter consumption due to their cholesterol levels, now you have all the facts and figures surrounding the relationship between peanuts and cholesterol. Also, remember to opt for the organic variety. However, as peanuts are still a high-calorie food item, it is suggested that you keep the intake moderated to maximise the health benefits.


Try 24 Mantra Organics’s Raw peanuts and taste the goodness of organic food.

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