Peanut butter may not seem like a typical “diet” food when reading a nutrition label. After all, peanut butter is high in calories and fat, even for a small portion size of a tablespoon or two.

However, many health experts point to peanut butter (in moderation) as a smart option. According to Avery Zenker, R.D., with Everflex Fitness, peanut butter contains healthy unsaturated fats, fiber, protein, and essential vitamins and minerals. It’s also widely available and generally affordable.

Certain studies suggest that eating peanut butter can help a person feel full longer, stabilize blood sugar levels and boost metabolism. It’s best to choose natural, unsweetened peanut butter over processed versions. Keep in mind that overeating peanut butter can contribute to weight gain.