Peanut Butter Nutrition

You might think peanut butter is too high in fat and calories to be a staple food for your preschooler. It is true that peanut butter is about fifty percent fat. But the fat is mostly unsaturated fat and, unlike saturated fat which is associated with heart disease, unsaturated fats are thought to be healthy. This is especially true for young children who need extra fat in their diet for healthy growth. Experts recommend higher-fat diets for children than for adults. And since peanut butter is such a great source of so many nutrients, it is clearly worth the calories. In a two tablespoon serving, your preschooler gets the following:

Protein – 8 grams in 2 tablepoons! That's about 40-50% or your preschooler's protein needs for the day.

Vitamin E - 35-40% of your preschooler's daily goal.

Magnesium – 40-70% of your preschooler's daily goal.

Potassium – The amount in 2 tablespoons exceeds your preschooler's daily requirement.

Fiber – 2 grams in 2 tablespoons. That's 7-10 % of your preschooler's daily goal.

B vitamins – Peanut butter is a good source of niacin, vitamin B6 and folic acid for your preschooler.

Plus, peanut butter contains other natural plant components, called phytonutrients, that may promote good health.

Safety Tips

Remember that whole peanuts and other nuts, as well as spoonfuls or large chunks of peanut butter, are considered a choking hazard for young children. It's best to spread thin layers of peanut butter onto bread, fruit, or vegetables to help your child chew and swallow it safely.

Peanut Allergy

Although peanut allergies are not among the most common allergy in children and adults, it is important to be aware of the potential danger of a peanut allergy. A peanut allergy can cause anaphylaxis, a severe allergic reaction that can be life-threatening. The latest recommendations advise parents of high-risk children, those children who have a family-history of peanut allergies, to introduce peanuts at 3 years of age. If the child is not high-risk, then there are no clear recommendations other than to introduce new foods gradually and slowly.

Natural Peanut Butter – What's the Difference?

Conventional, major brands of peanut butter such as Jif and Skippy contain 90% or more peanuts. Ingredients other than peanuts that you might find in traditional peanut butters are sugar (adds about 2 grams of sugar per serving), molasses, partially hydrogenated and fully hydrogenated vegetable oils, mono- and di- glycerides (both to help prevent the peanut oil from separating out), and salt.

Plain, natural peanut butter might contain other flavors and salt but usually does not contain added sugar or the ingredients that prevent the peanut oil from separating. You just stir the natural peanut butter before serving to mix in the oil.

So, conventional peanut butter does contain added sugars and stabilizers that natural peanut butters usually do not. Because partially hydrogenated oils are also generally used, there may be some trans fat in conventional peanut butter but the level is often less than 1 gram per serving.

Other Choices

Many nuts and nut butters have similar nutrient profiles as peanut butter. Most are high in fat (but the good, unsaturated fat), protein, minerals, and certain vitamins. If your preschooler doesn't like peanut butter or is at high-risk for a peanut allergy, try almond butter, cashew butter, hazelnut butter, or sunflower seed butter.

Use Peanut Butter to Improve Your Preschooler's Diet

If your preschooler loves peanut butter, don't just stick to the same old peanut butter sandwich. Peanut butter is one of those foods that complement an amazing number of other foods and flavors. Apples or bananas spread with a few teaspoons of peanut butter creates the perfect mini-meal – easy, well-balanced, and loaded with nutrients. And don't forget that old standby - Ants On A Log. Simply spread peanut butter on celery and add dots of raisins.

I'm Kati Chevaux, the Nutrition writer at PreschoolRock.com. Let's talk about how to how to help our preschoolers eat well and develop life-long healthy eating habits. Contact me with your preschool nutrition questions and healthy eating ideas.

Helpful Tips for Parents

• Serve new foods alongside accepted foods. A new food appearing next to something the child loves reduces threat and increases willingness to try.

• The Division of Responsibility (Ellyn Satter): parent decides what, when, and where food is served; child decides whether and how much to eat. This framework produces the healthiest long-term relationship with food.

Frequently Asked Questions

Are organic foods necessary for preschoolers?

The EWG's "Dirty Dozen" list identifies conventionally grown produce with the highest pesticide residue — prioritizing organic for these items (strawberries, spinach, kale, peaches, pears, nectarines, apples, grapes, bell peppers, cherries, blueberries, and green beans) reduces pesticide exposure most cost-effectively. For items on the "Clean Fifteen" list, organic offers minimal additional benefit. Any fruit or vegetable, organic or conventional, is better than no fruit or vegetable.

Related reading: See also our smoothie recipes guide and our handwashing guide for more ideas on this topic.

🎓 Skills Your Child Will Develop

• 😊 Positive Relationship with Food — Joyful, pressure-free food experiences build the positive relationship with eating that underlies lifelong nutritional health — and is far more protective against disordered eating than any restriction-based approach.
• 🌈 Sensory Exploration — Experiencing the tastes, textures, smells, and colors of different foods expands sensory tolerance and — over many exposures — is the most evidence-based pathway to accepting previously rejected foods.
• 🧁 Kitchen Science & Math — Cooking is applied chemistry and physics: watching bread rise, butter melt, or egg whites stiffen teaches cause-and-effect science while measuring cups and counting portions deliver authentic math in context.
• 🥦 Healthy Food Knowledge — Learning about different foods, food groups, and what nutrients do in the body builds the food literacy that supports a lifetime of informed, health-conscious eating choices.

While many preschools and parents of very young children are restricting peanut butter use for fear of triggering a food allergy, peanut butter remains an all-time favorite preschooler food. If you know that your little one is not allergic to peanuts, this is one food you don't have to feel bad about serving over and over.