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Peanut Butter, Your Protein Friend with Lots of Benefits

Updated: Mar 10

peanuts in their shells
Peanut is a fantastic source of protein

We have been busy compiling science-based nutrition facts for our Superfoods for Sailors article and this month’s we share with you all you need to know about Peanut Butter and why it is an essential ingredient to have onboard.  From knowing what to buy to how to use it, to understanding the health benefits and how it can enhance your wellbeing at sea and at anchor. Get the low-down on this versatile galley staple.

Peanut Butter is the one ingredient that effortlessly wears many hats in my galley. It's the unsung hero that adds a punch of protein to your morning smoothie, infuses Indonesian satay sauce with rich flavour, elevates a West African Maafe to new heights, rescues a dull jam sandwich from mediocrity, and even steals the show as a nutritional powerhouse in plant-based chocolate frosting for decadent cakes. What's more, this versatile ingredient is a staple in the delicious and nutritious snacks that I whip up onboard Kahu. So let's dive deeper and find out why I wouldn´t set sail without it.

What is in a name?

Well as it turns out not the entire truth. Peanut in spite of its name is not actually a nut. It is a legume, however it has a very similar nutritional profile to nuts.  Both peanut and peanut butter contain many vitamins, minerals, plant compounds, and antioxidants, and have numerous health benefits which is why they are great for sailors.

What to look out for when buying peanut butter.

There are many different brands of peanut butter some are organic, others are just plain old natural with nothing else added and some are just downright nasty. Perfect peanut butter does not need anything other than peanuts so make sure the ingredients say it is 100% peanuts.

Team Crunchy or Team Smooth?

According to our trusty hub of information on all things peanut butter, The National Peanut Board, 56% prefer creamy to crunchy.

We are definitely team smooth aboard Kahu as we use it in smoothies, sauces and cakes even as a base for a chocolate frosting for a cake so smooth works best.

Why should it be a staple ingredient my provisioning list?

There is a long list of benefits for peanut butter being a regular ingredient in your weekly diet.


It is packed full of protein. 2 tablespoons will give you approx 8g of protein which is pretty impressive. Protein is essential for muscle repair, immune function, and overall cellular health, making it a crucial component of a balanced diet, especially for those following a plant-based lifestyle.

2. Healthy Fats

While peanut butter is calorically dense, the majority of its fats are unsaturated fats, including monounsaturated and polyunsaturated fats. These fats are heart-healthy and can contribute to overall cardiovascular well-being.

3. Rich in Nutrients

Peanut butter is packed with essential nutrients such as vitamin E, magnesium, phosphorus, niacin, and folate. These nutrients play vital roles in supporting various bodily functions, including energy metabolism, bone health, and DNA synthesis.

4. Dietary Fibre

Peanut butter contains dietary fibre, which is beneficial for digestive health. Adequate fibre intake helps maintain regular bowel movements, supports a healthy gut microbiome, and can contribute to weight management by promoting a feeling of fullness.


Peanuts contain antioxidants such as resveratrol, which have been associated with various health benefits, including anti-inflammatory effects.

6. Low glycaemic index or GI

The GI index is a number on a 100-point scale that measures how high your blood sugar rises after you eat specific foods. A GI less than 55 is considered low, while anything 70 or more is considered high. When a food has a lower GI value, it digests more slowly than higher-ranking foods. Low GI foods tend to be absorbed and metabolized at a slower rate, too. This means they have a less dramatic effect on raising your blood sugar, or glucose, levels and thus also have a more moderate effect on your insulin levels. This is great for sustained energy.


7. Relatively low-cost item

Considering the amazing health benefits peanut butter offers it is a surprisingly affordable item on your shopping list no matter where you are in the world. If you have a hungry crew or ravenous teenagers it can be an affordable way of getting them the good calories they need to sustain an active lifestyle on the water.

If you are looking for a quick, easy and nutritious recipe using our Star superfood then look no further than our West African inspired Maafe.

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