Is peanut butter inflammatory or anti-inflammatory? The full nutritional breakdown

October 27, 2025 •

4 min read

According to a 2016 analysis published in the American Journal of Clinical Nutrition, frequent nut consumption was associated with lower markers of inflammation. So, is peanut butter inflammatory or anti-inflammatory? The answer is nuanced, depending heavily on the type you choose and the quality of your overall diet.

Quick Summary

Pure, natural peanut butter is rich in anti-inflammatory nutrients like magnesium and healthy fats. Many processed versions, however, contain additives such as sugar and refined oils that can promote inflammation and counteract the health benefits.

Key Points

Natural is anti-inflammatory: Pure peanut butter, with only peanuts and salt, contains anti-inflammatory nutrients like magnesium, vitamin E, and healthy monounsaturated fats.
Additives can cause inflammation: Processed peanut butter often contains added sugar, hydrogenated oils, and preservatives that can promote inflammation and counteract the benefits.
Omega-6s are complex: Peanuts have omega-6 fatty acids, but their inflammatory potential depends on the overall balance with omega-3s in your diet.
Read the label: The key to choosing an anti-inflammatory peanut butter is to select a natural variety with minimal ingredients.
Consider individual sensitivity: People with specific conditions like psoriasis or a peanut allergy may experience inflammation, even from natural peanut butter.
Moderation is key: Due to its high calorie content, consuming even natural peanut butter in moderation is important for a balanced diet.
Balance with omega-3s: To mitigate concerns over omega-6s, balance your intake by including foods rich in omega-3s, such as walnuts and chia seeds.

Chronic inflammation is a significant concern for overall health, linked to conditions ranging from heart disease and diabetes to arthritis. Many people scrutinize their diets, questioning whether popular foods like peanut butter contribute to or combat this issue. To get to the bottom of the matter, we must differentiate between natural, minimally processed peanut butter and its highly-processed, store-bought counterparts.

The case for natural peanut butter as an anti-inflammatory food

Natural peanut butter, which lists only peanuts and perhaps a pinch of salt as ingredients, is a nutrient-dense food with several properties that support an anti-inflammatory diet. The inflammation-fighting potential comes from its impressive profile of healthy fats, vitamins, and minerals.

Key anti-inflammatory nutrients in natural peanut butter

Monounsaturated Fats: A significant portion of the fat in natural peanut butter comes from oleic acid, the same heart-healthy monounsaturated fat found in olive oil. This fat helps lower "bad" LDL cholesterol and has been linked to a reduction in inflammation and improved cardiovascular health.
Magnesium: Peanuts are a good source of magnesium, a mineral vital for over 300 biochemical reactions in the body. Studies have shown that inadequate magnesium intake is associated with higher levels of inflammatory markers like C-reactive protein (CRP). Increasing magnesium intake through foods like peanut butter can help correct this and reduce inflammation.
Vitamin E: This potent antioxidant helps protect cells from damage caused by oxidative stress, a process that can contribute to inflammation.
Antioxidants: Beyond vitamin E, peanuts contain various antioxidants like resveratrol and p-coumaric acid, which protect cells and heart health. Eating peanuts with their skins on further boosts this antioxidant content.
Dietary Fiber and Protein: Natural peanut butter is a source of both fiber and protein, which contributes to its low glycemic index. Foods with a low glycemic load help regulate blood sugar levels, preventing spikes that can trigger inflammatory responses in the body.

The downside: Additives and omega-6s in processed peanut butter

While the peanut itself is generally a friend to an anti-inflammatory diet, the quality of the peanut butter is paramount. The primary cause of concern comes from ingredients added to conventional brands to improve taste and texture. These additives can easily outweigh the natural health benefits and turn an otherwise healthy food into an inflammatory one.

Common inflammatory additives

Added Sugars: Many popular peanut butter brands contain significant amounts of added sugar or high-fructose corn syrup. High sugar intake is a well-established driver of inflammation throughout the body. This can boost blood sugar and potentially worsen inflammatory conditions.
Refined Vegetable Oils: Processed peanut butter often includes hydrogenated or partially hydrogenated vegetable oils, such as corn, sunflower, or soybean oil. These oils contribute to an unbalanced omega-6 to omega-3 fatty acid ratio, which many believe promotes inflammation.
Salt and Preservatives: Excessive sodium and artificial preservatives found in some brands can contribute to poor health and potentially exacerbate inflammatory issues.

The omega-6 fatty acid controversy

Peanuts are naturally high in linoleic acid, an omega-6 fatty acid. While omega-6s are essential for health, modern Western diets often have a disproportionately high ratio of omega-6 to omega-3 fatty acids, which is linked to increased inflammation. However, it's not the omega-6s themselves that are necessarily the problem, but the imbalance. Some studies suggest that the linoleic acid in peanuts is actually anti-inflammatory when consumed in moderation as part of a balanced diet. The key is to balance peanut butter intake with good sources of omega-3s, such as fatty fish, walnuts, chia seeds, and flaxseeds.

Natural vs. Conventional Peanut Butter: A comparison


Feature	Natural Peanut Butter	Conventional Peanut Butter
Ingredients	Peanuts, sometimes salt	Peanuts, sugar, hydrogenated oil, salt, preservatives
Omega-6/Omega-3 Ratio	Naturally balanced with other nutrients	Exacerbated by added refined oils
Anti-inflammatory potential	High (magnesium, vitamin E, antioxidants)	Low (anti-inflammatory benefits may be negated by additives)
Impact on blood sugar	Low glycemic index; minimal impact	High glycemic index due to added sugar; can cause spikes
Nutrient density	Very high (fiber, protein, healthy fats)	Lower (filled with empty calories from sugar and unhealthy fats)
Best for health	Excellent, in moderation	Not recommended for an anti-inflammatory diet

The bottom line: Choosing your peanut butter wisely

The verdict on whether peanut butter is inflammatory or anti-inflammatory depends on a simple choice: natural versus processed. Opting for a natural brand with minimal ingredients allows you to reap the benefits of its nutrient-rich profile, which includes healthy fats and anti-inflammatory vitamins and minerals. Conversely, choosing a conventional, sugar-laden jar with added oils may contribute to systemic inflammation and negate any potential health benefits.

For those with specific health concerns like psoriasis or arthritis, or known allergies, individual reactions may differ. If you suspect peanut butter is triggering a flare-up, consider consulting a healthcare professional or trying alternative spreads like almond or cashew butter. Ultimately, including pure, natural peanut butter in moderation as part of a balanced diet rich in whole foods is the best strategy for promoting an anti-inflammatory lifestyle.

For more information on the effects of nuts on inflammation, consider reviewing research from the National Institutes of Health (NIH).

Frequently Asked Questions

Peanuts are naturally high in omega-6 fatty acids, but research indicates that consuming them in moderation as part of a balanced diet does not necessarily cause inflammation. The issue arises with an imbalance in the ratio of omega-6 to omega-3 fatty acids, a common issue in Western diets.

The best choice is natural peanut butter that contains only peanuts and possibly a little salt. These versions avoid added sugars and refined oils that can contribute to inflammation.

While not a cure, natural peanut butter can be part of a diet that helps manage arthritis pain. It contains vitamin B3 and healthy fats that may reduce inflammation and improve flexibility. However, individual results vary.

Not necessarily, but you should monitor your body's reaction. Some individuals with psoriasis report flare-ups after consuming peanut butter, possibly due to a sensitivity or the additives in processed versions. Always consult a healthcare provider for personalized advice.

If you are concerned about peanuts or want to increase variety, consider alternatives like almond butter, walnut butter, or seed butters (such as sunflower seed butter). These can offer similar health benefits.

The antioxidant content in peanuts is generally well-preserved during the grinding process. Some studies suggest that the antioxidants (polyphenols) are even more concentrated when consumed with the peanut skins. Natural, unprocessed varieties retain these compounds better than those with many additives.

To identify a natural brand, read the ingredients list. It should be short, typically with only peanuts and salt listed. Avoid brands with added sugars, hydrogenated oils, or other preservatives.