Is peanut butter one of your 30 a week?: The Role of Nuts in a Diverse Diet

November 3, 2025 •

5 min read

The American Gut Project found that people eating 30 or more different plants per week have a significantly more diverse and healthier gut microbiome. So, is peanut butter one of your 30 a week and how does this nutty staple contribute to meeting the challenge for better nutrition?

Quick Summary

This article explores whether peanut butter counts towards the 30 plants-a-week goal. It details the nutritional benefits of peanut butter, explains why dietary diversity is key for gut health, and provides practical tips for incorporating a wider variety of plant-based foods, including nuts and seeds, into your weekly meals.

Key Points

Peanut butter counts as a plant: Yes, as a legume-based spread, peanut butter contributes one point towards your weekly total of 30 plant-based foods.
Choose natural versions: Opt for natural peanut butter with minimal added sugar, salt, and hydrogenated oils to maximize health benefits and avoid counteracting positive effects.
Variety is key: The primary goal is diversity, not quantity, so while peanut butter is a great addition, it's most beneficial when combined with other diverse plant foods.
Enhances gut health: The fiber and polyphenols in peanut butter act as prebiotics, feeding beneficial gut bacteria and promoting a more diverse and healthy microbiome.
Nutritional powerhouse: In addition to its gut-friendly properties, peanut butter provides significant protein, healthy fats, vitamins, and minerals essential for overall health.
Pair creatively for more points: Use peanut butter in new ways, like in smoothies, savory sauces, or as a base for energy balls, to introduce new plants like different seeds, fruits, and spices.

The 30-Plant Challenge and Your Microbiome

The concept of eating 30 different plant-based foods per week gained popularity following a 2018 study conducted as part of the American Gut Project. The research found a strong correlation between a person's diet and the diversity of their gut microbiome. Participants who consumed 30 or more different plant types weekly had a more diverse array of gut microbes than those who ate 10 or fewer.

This isn't about portion sizes but about variety. A diverse diet provides your gut microbes with a wider range of food sources (different fibers, polyphenols, and other plant compounds) to ferment, which in turn produces a greater variety of beneficial compounds like short-chain fatty acids (SCFAs). A richer, more diverse microbiome is associated with numerous health benefits, including improved metabolic function, better immune response, and a lower risk of chronic diseases.

The Nutty Truth: Is Peanut Butter One of Your 30 a Week?

The answer is a resounding yes—peanut butter counts as one of your 30 plants a week, provided it's a minimally processed version with no added ingredients that negate its benefits. Peanuts are legumes, and their derived butter is a legitimate plant-based food. However, simply eating peanut butter multiple times won't increase your tally beyond a single point for that week. The key to success is pairing it with other varied plant-based foods.

Choosing the Right Peanut Butter

For optimal health, it's crucial to select the right kind of peanut butter. Many commercial brands contain added sugar, salt, and unhealthy fats like hydrogenated oils to improve texture and shelf life. These additives can diminish the health benefits. Natural peanut butter, often containing only peanuts and a pinch of salt, is the healthiest option. Look for varieties where the oil separates, as this indicates a simpler, less-processed product. You can even make your own by simply blending roasted peanuts.

The Nutritional Power of Peanut Butter

Beyond simply counting as a plant point, peanut butter offers a wealth of nutrients:

Protein: A single two-tablespoon serving provides about 8 grams of plant-based protein, making it an excellent energy source.
Healthy Fats: It is rich in monounsaturated and polyunsaturated fats, including oleic acid and omega-6 fatty acids, which support heart health and can help lower 'bad' LDL cholesterol.
Vitamins and Minerals: Peanut butter is a good source of vitamins like E and B6, and minerals such as magnesium, niacin, copper, and manganese.
Fiber: With about 2-3 grams of fiber per serving, it aids in digestion and promotes a feeling of fullness, which can support weight management.
Antioxidants: It contains antioxidants like resveratrol and p-coumaric acid, which have anti-inflammatory properties and help protect cells from damage.

Comparison: Peanut Butter vs. Other Nut Butters

While peanut butter is a great option, diversifying your nut butter intake can introduce different nutrients and contribute additional points to your weekly tally. Here's a brief comparison:


Feature	Peanut Butter	Almond Butter	Cashew Butter
Plant Points	1 (from peanuts)	1 (from almonds)	1 (from cashews)
Key Fats	Rich in monounsaturated fats (oleic acid) and omega-6 fatty acids.	High in heart-healthy monounsaturated fats and vitamin E.	Rich in monounsaturated fats, providing a creamy texture.
Fiber	Good source (2-3g per 2 tbsp).	Higher in fiber than most peanut butters.	Slightly less fiber than peanut and almond butter.
Micronutrients	Good source of B vitamins, magnesium, and manganese.	Excellent source of vitamin E and magnesium.	Provides copper, magnesium, and zinc.
Gut Health	Fiber and polyphenols support beneficial gut bacteria.	May increase alpha-diversity of the gut microbiome.	May help produce beneficial short-chain fatty acids.
Cost	Generally the most affordable option.	More expensive than peanut butter.	Typically in the same price range as almond butter.

Practical Tips for Boosting Your Plant Diversity

Reaching 30 plant types doesn't have to be a chore. Here are some simple, delicious ways to incorporate more variety:

Mix up your breakfast: Add peanut butter to your oatmeal, but also sprinkle in some new items like chia seeds, flax seeds, or pumpkin seeds for extra points. Top with mixed berries instead of just a single fruit.
Get creative with toppings: Beyond toast, use peanut butter as a dip for apple slices, carrots, or celery. For a savory twist, try a Thai-inspired peanut sauce with stir-fried mixed vegetables like bell peppers, onions, and mushrooms.
Boost your bowls: Add a spoonful of peanut butter to a smoothie bowl with spinach, banana, and a variety of nuts and seeds. For dinner, add lentils, black beans, or chickpeas to a base of brown rice and quinoa.
Embrace herbs and spices: Don't forget that herbs and spices count, with each typically counting as a quarter-point towards your weekly total. A pinch of cinnamon on your peanut butter toast or some chili flakes in your peanut sauce can add new plant points.
Don't overlook canned and frozen: Frozen mixed berries, canned three-bean salad, or frozen chopped vegetables are convenient and effective ways to boost your plant count when fresh produce isn't available.
Make your own trail mix: Combine different nuts and seeds, like peanuts, almonds, walnuts, and sunflower seeds, with dried fruits like raisins and cranberries for a multi-point snack.
Explore new dips and spreads: Experiment with other nut butters, tahini, or hummus with veggie sticks. Hummus with carrots and cucumber offers several plant points.

Conclusion

So, is peanut butter one of your 30 a week? Absolutely. It’s an excellent plant-based food that offers protein, fiber, healthy fats, and a host of vitamins and minerals. But its true value in the context of the '30 a week' challenge lies in its versatility and how it can be combined with other plant foods to increase dietary diversity. By being mindful of the ingredients in your peanut butter and using it as a starting point to explore other nuts, seeds, and plants, you can easily meet the challenge and cultivate a richer, healthier gut microbiome. Remember, the goal is not to eat a lot of any one thing, but to eat a variety of healthy plant-based foods to nurture your overall health.

For more information on gut health and dietary diversity, visit ZOE.com.

Frequently Asked Questions

The 30 plants a week challenge is a dietary goal, popularized by the American Gut Project, which encourages eating 30 or more different types of plant foods weekly to promote a more diverse and healthy gut microbiome.

While peanut butter is a plant food, natural versions with minimal ingredients are recommended. Excess added sugar, salt, and unhealthy hydrogenated oils can diminish the overall health benefits, so always read the ingredients list.

You can add it to smoothies, stir it into oatmeal, or use it as a base for sauces for savory dishes like stir-fries. Combining it with different fruits, vegetables, seeds, and spices introduces variety and boosts your plant tally.

No. Each unique plant food, including peanut butter, only counts as one point per week towards your 30-plant goal. The objective is to increase the variety of plants consumed, not the quantity of a single one.

To diversify, try almond butter, cashew butter, or tahini (sesame seed butter). Each offers a different nutritional profile and counts as a separate plant point towards your goal.

Peanut butter contains fiber and beneficial plant compounds called polyphenols that act as prebiotics, feeding the good bacteria in your gut. This fosters a healthier gut microbiome and aids digestion.

Yes, natural peanut butter is calorically dense and high in fat. However, most of this is heart-healthy monounsaturated and polyunsaturated fat. Portion control is important, but these fats, along with protein and fiber, contribute to satiety.