Does Peanut Butter Count Toward 30 Plants?

According to the American Gut Project, individuals who consume 30 or more different types of plants a week have a more diverse and healthy gut microbiome. This may lead to improved digestion, stronger immunity, and lower risk of chronic diseases. But does peanut butter count toward 30 plants, and what makes this challenge so beneficial?

Quick Summary

This article explains how and why peanut butter contributes to your weekly plant count, clarifying what the "30 plants" challenge entails. It details the gut health benefits of dietary variety, comparing peanut butter to whole peanuts and providing practical tips for diversifying your plant intake beyond just fruits and vegetables.

Key Points

• Peanut Butter Counts: As a legume, peanut butter contributes a valuable plant point toward your weekly goal.

• Variety is Key: The 30 plants challenge focuses on dietary diversity to foster a healthy, resilient gut microbiome, not just volume.

• Opt for Natural: Choose minimally processed peanut butter with few ingredients to maximize nutritional benefits and avoid added sugars and oils.

• Versatile Ingredient: Use peanut butter in creative ways, from smoothies and savory sauces to dips and spreads, to easily boost your plant count.

• Peanuts vs. Peanut Butter: Both whole peanuts and natural peanut butter offer similar health benefits, though whole peanuts are slightly higher in fiber and can aid in portion control.

• Beyond Fruits and Veggies: The weekly plant count includes nuts, seeds, whole grains, legumes, herbs, and spices, making the goal very achievable.

• Gut Health: The diversity of plant foods feeds a wider array of gut bacteria, leading to improved digestion, immunity, and overall health.

Understanding the 30 Plants a Week Challenge

The "30 plants a week" concept, popularized by researchers and nutritionists, is a gut health strategy based on a 2018 study from the American Gut Project. The study found that participants who ate a wider variety of plant-based foods had a significantly more diverse and resilient gut microbiome than those who ate ten or fewer. This diversity is crucial because different plant foods contain different types of fiber and beneficial plant compounds (phytochemicals and polyphenols) that feed different types of beneficial gut bacteria. A thriving, diverse gut microbiome is linked to numerous health benefits, including better digestion, enhanced immune function, and a reduced risk of chronic diseases. The goal isn't necessarily about eating a large quantity of plants, but rather a wide variety of them. The beauty of this approach is that it is surprisingly achievable once you understand what counts toward your weekly tally.

Yes, Peanut Butter Counts as a Plant Point

Peanut butter, derived from ground peanuts, absolutely counts toward your 30 plants a week. Peanuts are legumes, not nuts, but they fall into the same category of plant foods that contribute to your overall count. When you add peanut butter to your diet, you are adding a valuable plant food source. However, it's important to differentiate between different types of peanut butter. The healthiest versions are typically those with the shortest ingredient list, ideally just peanuts and a little salt. Many commercial brands contain added sugars, hydrogenated oils, and stabilizers, which can lessen the overall health benefits. Choosing a natural, minimally processed peanut butter ensures you are getting the most nutritional value from this plant point.

Comparison: Peanut Butter vs. Whole Peanuts

While both peanut butter and whole peanuts are excellent plant-based foods, there are some subtle differences to consider.

Feature	Whole Peanuts	Peanut Butter (Natural)
Processing	Minimally processed (roasted).	Roasted and finely ground into a paste.
Fiber	Slightly higher fiber content due to the skin and less processing.	Slightly less fiber, as the grinding process can break down some fiber chains.
Calories & Fats	Very nutrient-dense, with a similar healthy fat profile.	Calorie and fat content are comparable per serving size.
Satiety	The act of chewing whole nuts can increase feelings of fullness.	Protein and fat content promote satiety, making it a filling snack.
Sodium	Unsalted versions have no added sodium.	Often contains added salt for flavor.
Versatility	Best for snacking, adding to trail mix, or topping salads.	Excellent for smoothies, sauces, spreads, and baked goods.
Additives	Generally free of additives.	Check the label for added sugars, hydrogenated oils, or stabilizers.

How to Diversify Your Plant Intake with Peanut Butter

Beyond simply eating peanut butter from a spoon, you can use it in creative ways to increase your plant point count.

• Breakfast Boost: Add a tablespoon of peanut butter to oatmeal along with fruits and seeds. This single meal can add several points to your total—e.g., oats (whole grain), peanut butter (legume), apple slices (fruit), and chia seeds (seed).
• Sauces and Dressings: Create a savory satay sauce for stir-fries using peanut butter as a base. Pair it with vegetables like bell peppers, onions, and edamame for a dish rich in plant diversity.
• Snack Smarter: Instead of a plain peanut butter sandwich, pair it with whole-grain bread and add sliced banana or berries. For a simple snack, dip apple or celery sticks in peanut butter.
• Smoothie Power-Up: Blend peanut butter with spinach, frozen berries, and a plant-based milk for a nutrient-packed smoothie that counts toward multiple plant points.
• Homemade Granola: Use peanut butter to bind together homemade granola with oats, mixed nuts, and seeds. This is an easy way to get a variety of plants in one crunchy topping.

The Role of Minimally Processed Foods

While the 30 plants challenge emphasizes variety over quantity, the quality of your food choices still matters. Choosing minimally processed versions of foods like peanut butter helps maximize your nutritional intake. Less processing means more fiber and fewer added sugars, salts, and unhealthy fats. For example, a natural peanut butter with just two ingredients (peanuts and salt) is a higher-quality plant point than a brand with added sugars and hydrogenated oils. Likewise, opting for whole grains over refined ones (e.g., brown rice instead of white rice) adds more fiber and nutrients.

Conclusion: Making the Most of Your Plant Points

Peanut butter is a simple, delicious, and effective way to contribute a plant point toward your weekly goal of 30. Its versatility makes it easy to incorporate into a wide range of meals, helping to build a diverse and healthy diet. By focusing on minimally processed versions and getting creative with how you use it, you can harness the full power of this plant-based food. Ultimately, the 30 plants a week challenge is about mindful eating and broadening your horizons to nurture a thriving gut microbiome. Incorporating spreads like peanut butter is one small step toward a more varied and healthier diet, proving that eating for gut health doesn't have to be complicated.

Easy List of Plant Point Examples

• Nuts and Seeds (1 point each): Peanuts, almonds, walnuts, chia seeds, flax seeds, sunflower seeds.
• Legumes (1 point each): Peanuts (in whole or butter form), lentils, chickpeas, black beans, edamame.
• Fruits (1 point each): Apples, bananas, berries (mixed), avocados, tomatoes.
• Vegetables (1 point each): Spinach, kale, carrots, bell peppers (different colors count as separate points), mushrooms.
• Whole Grains (1 point each): Oats, brown rice, quinoa, whole wheat bread.
• Herbs and Spices (¼ point each): Basil, oregano, cinnamon, paprika, turmeric.
• Other (¼ or 1 point each): Extra virgin olive oil, coffee, dark chocolate (>70%).

This list serves as a simple guide; check relevant sources for more comprehensive lists.

Sources

• BBC. (2024, February 21). Are you getting your 30 plants a week? Plant points explained. Retrieved from https://www.bbc.co.uk/food/articles/plant_points_explained
• ZOE. (2025, October 7). Eating 30 Plants per Week: How To Do It and Why. Retrieved from https://zoe.com/learn/30-plants-per-week
• EatingWell. (2025, July 14). What Happens to Your Body When You Eat Peanut Butter Regularly. Retrieved from https://www.eatingwell.com/is-peanut-butter-good-for-you-8638482

Key Takeaways

• Legume Classification: Peanuts, and therefore peanut butter, count as a legume and contribute a plant point toward your weekly goal.
• Gut Health Benefits: A diverse diet of 30+ plant types supports a more diverse and healthy gut microbiome, which is linked to better overall health.
• Choose Wisely: Opt for natural peanut butter with minimal ingredients (just peanuts and salt) to maximize nutritional benefits and avoid added sugars and unhealthy oils.
• Versatile Addition: Peanut butter can be easily incorporated into many meals, from smoothies and oatmeal to sauces and snacks, to help you increase your plant point variety.
• Variety is Key: The goal is not quantity but variety, as different plants feed different types of gut bacteria.
• Easy to Track: Many resources offer checklists and creative ideas to help track your plant points throughout the week.
• Beyond Fruits and Veggies: Your plant point count includes nuts, seeds, legumes, whole grains, herbs, and spices, making the 30-a-week goal more attainable than it might seem.

FAQs

Question: How many plant points is peanut butter worth? Answer: Peanut butter counts as one plant point per week, as it is a legume. The point is for the type of plant, not the quantity, so having it multiple times in a week still only counts once.

Question: Should I choose natural peanut butter for the 30 plants challenge? Answer: Yes, natural peanut butter, which typically contains just peanuts and salt, is the best choice. It avoids the added sugars and hydrogenated oils found in conventional brands, ensuring you get the most health benefits.

Question: Do peanuts also count toward the 30 plants a week? Answer: Yes, whole peanuts also count as one plant point, and they are an excellent snack option. Some people find whole peanuts more satisfying and that the chewing process can aid in portion control.

Question: How can I easily add peanut butter to my diet for more variety? Answer: You can easily add peanut butter to your diet by blending it into smoothies, stirring it into oatmeal, using it as a dip for fruit and vegetables, or incorporating it into savory sauces for stir-fries.

Question: What other spreads count as a plant point? Answer: Other nut and seed butters, such as almond butter, cashew butter, and tahini (made from sesame seeds), also count as individual plant points. This offers great options for increasing your variety.

Question: Does the brand of peanut butter matter for the challenge? Answer: For the purpose of the 30 plants challenge, any brand of peanut butter derived from peanuts counts as one plant type. However, for maximizing health benefits, a minimally processed brand with no added sugars or oils is recommended.

Question: Is it okay to eat peanut butter every day for the challenge? Answer: Yes, eating peanut butter every day is fine, as long as it's part of a balanced diet and consumed in moderation due to its high calorie and fat content. Remember, it still only counts as one plant point per week, so focus on pairing it with different plant foods to increase your variety.

Frequently Asked Questions

How many plant points is peanut butter worth?

Peanut butter counts as one plant point per week. This is because the goal is to track the variety of plants, not the quantity consumed. Even if you eat it multiple times, it still represents one plant type for the week.

Which type of peanut butter is best for the 30 plants challenge?

Natural peanut butter, which typically contains only peanuts and maybe a little salt, is the best choice. It contains fewer additives like added sugars and hydrogenated oils, ensuring you get the most health benefits from your plant point.

Can I count different kinds of peanut butter, like smooth and crunchy, as separate points?

No, both smooth and crunchy peanut butter are made from the same plant, the peanut. Therefore, they only count as a single plant point for the week. The focus of the challenge is on species variety.

Do other nut butters also count toward my weekly plant count?

Yes, other nut and seed butters like almond butter, cashew butter, and tahini (from sesame seeds) each count as a separate plant point. This is an excellent way to increase your plant diversity.

Does pairing peanut butter with other plants make a difference?

Yes, pairing peanut butter with other plant foods is a great strategy. For example, a slice of whole-wheat toast with peanut butter and sliced banana would give you three plant points in one meal: whole wheat (grain), peanut butter (legume), and banana (fruit).

Where does the idea of eating 30 plants a week come from?

The concept is based on research from the American Gut Project, which found that people who consumed 30 or more different types of plants a week had a much more diverse and beneficial gut microbiome.

What is the primary benefit of eating 30 different plants a week?

The main benefit is increased gut microbiome diversity. A varied diet provides different types of fiber and plant compounds that feed a wider array of beneficial gut bacteria, supporting better digestion, immunity, and overall health.