Perfect For Your Morning Toast – Eggs or Peanut Butter?

Rohit Panwar

Eggs vs peanut butter, confused which one’s better? As your trusted nutrition guide, I unravel the exciting nutritional narratives behind these kitchen stalwarts.

Beyond the taste, let’s discover the differences between eggs and peanut butter in terms of their benefits and outcomes. Based on this information, you’ll be able to make a choice that resonates with your personal well-being.

Eggs Vs Peanut Butter: More Nutritious Option

Before I delve deep into the debate – which is healthier eggs or peanut butter, let’s take a quick look at their important attributes: 

Whole Eggs


Peanut Butter


Whole Eggs


Peanut Butter

Nutty & Sweet 

Whole Eggs

1-2 eggs

Peanut Butter

1-2 tbsp

Whole Eggs


Peanut Butter


Whole Eggs

0.63 g*

Peanut Butter

7 g*

Whole Eggs

8.4 g*

Peanut Butter

16 g*

Whole Eggs

11 g*

Peanut Butter

8 g*

Whole Eggs

 0 g*

Peanut Butter

3 g*

Whole Eggs


Peanut Butter

Very Good

Whole Eggs


Peanut Butter


Whole Eggs


Peanut Butter


Whole Eggs


Peanut Butter


Whole Eggs


Peanut Butter


Whole Eggs

Very Good

Peanut Butter


Whole Eggs

Very Good

Peanut Butter


Whole Eggs


Peanut Butter


Whole Eggs


Peanut Butter

Very good

*Source: USDA; Quantity defined is per serving (2 eggs & 2 tbsp Peanut Butter)  

Comparing the Source of Eggs Vs Peanut Butter

Eggs have been consumed by human beings since ancient times. Most of the gees that we eat today are obtained from hens. Although other sources such as quail and duck eggs are also quite popular in some parts of the world. 

Peanut Butter is obtained from roasted peanuts. In the market you’ll find peanut butter that also has added sugar, oils and salt. I would recommend avoiding these and opting for natural peanut butter. 

Difference in Taste & Texture of Peanut  Butter & Eggs 

Peanut butter is creamy and nutty. Peanut butter is available in two versions – crunchy/ chunky or creamy. The chunky option contains small bits of roasted peanuts. 

Eggs on the other hand are soft and almost tasteless. So, they go very well with sweet and savory flavors. The texture of eggs can vary with the way they are cooked. 

How Many Eggs or Peanut Butter Can You Consume in A Day?

Let’s talk about eggs first. Research suggests that adults having a moderately active life can consume up to 2 eggs a day. However, I generally suggest my clients to consume 1 whole egg and 1 egg white. 

In the case of Peanut Butter, you can have around 15-35 grams of peanut butter a day. 

Better Option to Limit Your Calories: Eggs or Peanut Butter?

Peanut butter is higher in calories when compared to eggs. However, in both the cases the source of calories is different. 

Source of Calories in Eggs (Approx):

  • Fat: 60-63% 
  • Protein: 34-37%
  • Carbohydrates: Less than 1%

Source of Calories in Peanut Butter (Approx):

  • Fat: 72-75% 
  • Carbohydrates: 12- 15% 
  • Protein: 12- 15%

Are Eggs or Peanut Butter More Suitable for Low Carb Diets?

Eggs are the perfect choice for low-carb diets such as keto or Atkins. They are low in carbs, high in protein, and rich in healthy fats. They make an ideal choice for those aiming to reduce carbohydrate intake.

Peanut butter, while low in carbs, do contain some, mainly from fiber. You can have it with your low-carb diets, but portion control is crucial. 

Fat Profile Comparison of Eggs Vs Peanut Butter

Eggs and peanut butter offer distinct fat profiles. Eggs contain a mix of saturated, monounsaturated, and polyunsaturated fats. Most of the fat is unsaturated which is the good fat that promotes heart health.

Peanut butter has more fat than eggs. It is rich in monounsaturated and polyunsaturated fats, particularly omega-6 fatty acids which are known for their health benefits

Better Source of Quality Protein – Eggs or Peanut Butter?

Eggs are a powerhouse of high-quality protein, containing all essential amino acids. They’re readily absorbed by the body, supporting muscle maintenance, repair, and overall bodily function.

Peanut butter is an excellent source of plant-based protein. However, the amount is moderate when compared to eggs. While it adds to daily protein intake, eggs, with a more complete amino acid profile, stand out as a superior source.

Peanut Butter or Eggs: Better for Fiber Intake

When it comes to fiber intake, eggs are relatively low, providing minimal fiber. 

Peanut butter, on the other hand, offers a modest amount of fiber. If you’d like more fiber in your diet, try incorporating a variety of whole grains, fruits, and vegetables along with protein rich sources.

Vitamins & Minerals in Eggs Vs Peanut Butter

Eggs or Peanut Butter: The More Diverse Nutrient Profile

To assess diversity, let’s take a look at the micronutrients of eggs vs peanut butter. 

Eggs are nutritional powerhouses, delivering a well-rounded profile of vitamins, minerals, and high-quality protein. They offer essential nutrients like vitamin B12, choline, and selenium essential for body functions. 

Peanut butter also provides valuable nutrients such as vitamin E, magnesium, and healthy fats. However, its profile is not as diverse as that of eggs.

Eggs or Peanut Butter – Which One’s More Suitable For Diabetics?

For diabetics, eggs are a stellar choice. They have zero GI, almost zero carbs and are high in protein, aiding blood sugar control. 

Peanut butter also has a low glycemic index and gets absorbed slowly by the body. However, if you are working on managing your blood sugar levels, choose natural peanut butter without added sugar.

Best Time to Consume Eggs Vs Peanut Butter

Both eggs and peanut butter are extremely versatile and can be a part of any meal. 

I generally recommend consuming eggs in the morning since it provides a protein boost for energy. They also work quite well as a post-workout to aid muscle recovery.

Peanut butter excels as a morning or pre-workout snack. Its healthy fats and protein offer sustained energy, helping you stave off midday hunger or fuel a workout. 

More Sustainable Option – Eggs or Peanut Butter?

When compared to eggs, peanut butter is more sustainable as it is plant-based. It generally tends to have a lower environmental impact. However, you must consider factors like farming practices and transportation to minimize environmental footprint.

Eggs, especially when sourced from responsibly raised chickens, can be environmentally friendly. Local and organic options reduce transportation emissions, making them a sustainable protein choice.

Eggs Vs Peanut Butter For a Plant Based Diet

For a vegan diet, peanut butter is a great protein source. It offers a protein-rich, plant-derived alternative, supporting a vegan or vegetarian lifestyle.

Eggs, being animal based and thus cannot be a part of a vegan or vegetarian diet plan.  

What is Better for Bone & Oral Health: Eggs  or Peanut Butter?

For bone and oral health, eggs are a better choice than Peanut Butter.

Eggs are rich in  vitamin D, which is important for calcium absorption and bone health. They also contain essential nutrients like protein, calcium and phosphorus, which help in keeping the teeth and bones strong.

Peanut butter, though not directly linked to bone health, provides magnesium for dental well-being. Therefore, eggs, with a more comprehensive nutrient profile, offer broader support for both bone and oral health.

Easier On Your Tummy: Eggs or Peanut Butter

Eggs are mostly gentle on the digestive system and are often recommended for people with sensitive stomachs.

Peanut butter can also be easy to digest, but those with peanut allergies or sensitivities should exercise caution. Remember: portion control is key to prevent discomfort.

More Allergy Friendly- Eggs or Peanut Butter 

Eggs are a common allergen, and egg allergies are quite common, especially in children. Individuals with egg allergies need to carefully monitor their intake.

Peanut allergies are among the most common food allergies. If you too are allergic to peanuts,  opt for alternatives like almond or sunflower seed butter.

Which Has More Versatile Uses: Eggs or Peanut Butter?

Eggs are incredibly versatile, and can be included in a number of dishes. From breakfast classics to baking and savory meals, their adaptability makes them a kitchen staple.

Peanut butter is also versatile. You can use it in sandwiches, smoothies, desserts, and savory dishes. Its creamy or crunchy texture adds depth to both sweet and savory culinary creations, showcasing its flexibility in the kitchen.

Overall, both eggs and peanut butter can be good choices for your diet. Eggs however, do have a slight advantage when it comes to nutritional density and diversity. 

As a nutritionist, I wouldn’t recommend eliminating one.  Incorporating both in moderate quantities can help you get a more healthful and wholesome experience.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.