Is Peanut Butter Good for Cutting Weight?

By Jon Stone | Iron Resilience

Peanut butter is one of those foods that gets thrown around in cutting diets like it’s a magic bullet. Some claim it keeps you full, others act like it’s diet kryptonite. The truth, as always, lies in discipline, intent, and how dialed in your protocol is.

Peanut Butter: The Good, the Bad, and the Fat

The Pros:

• High in fat, moderate in protein
• Low in carbs (if you buy natural, no-sugar versions)
• Decent micronutrient profile—magnesium, potassium, vitamin E
• Helps kill cravings if used tactically

The Cons:

• Extremely calorie-dense: 2 tablespoons = ~200 calories
• Low protein-to-calorie ratio—not ideal for muscle retention during a deficit
• Easy to overeat, especially when you’re deep in a cut
• Many commercial versions are filled with sugar and trash oils

For the average guy? Peanut butter is fine in moderation.
For a serious cut? It’s a side character—not the hero.

Iron Resilience Protocol Reality Check

I’m on an extreme cut right now. I’m maintaining 250g of protein and 180–200g of fat per day while creating a 5,000-calorie daily deficit. I’m walking over 25,000 steps a day, training with high output, and my food is weighed, tracked, and planned with intent.

Peanut butter might make an appearance—but it doesn’t lead the charge. Steak, eggs, Greek yogurt, ground beef, sausages, and custom keto desserts get the job done better.

That said, for taste and variety, I built a few spreads that hit my macros clean.

High-Protein Peanut Butter-Style Spread

Macros (per 50g):
300 calories
20g protein
24g fat
3g net carbs

Ingredients:

• 2 tbsp natural peanut butter (32g)
• 1 scoop whey isolate (~30g)
• 1 tbsp melted margarine or coconut oil (15g)
• 1–2 tbsp unsweetened almond milk
• Dash of salt and cinnamon (optional)
• Stevia or erythritol to taste

Instructions:

1. Mix peanut butter and melted margarine.
2. Stir in whey isolate slowly.
3. Add almond milk for texture.
4. Season to taste.
5. Store in fridge up to 5 days.

Use it on keto pancakes, with eggs, or frozen into molds for a fat bomb boost.

Zero-Peanut Butter Anabolic Keto Spread

Macros (per 50g):
~280 calories
~25g protein
~21g fat
1–2g net carbs

Ingredients:

• 1 scoop whey isolate (30g)
• 1 tbsp margarine or coconut oil
• 2 tbsp Greek yogurt or cottage cheese
• 1–2 tbsp almond milk
• Salt, sweetener, and cinnamon (optional)

Instructions:

1. Melt margarine and mix with yogurt or cottage cheese.
2. Add whey isolate and almond milk—stir until creamy.
3. Sweeten and spice to taste.
4. Chill and store cold.

This is a clean fat-and-protein bomb that fits any deep cut. Add flaxseed, crushed nuts, or cocoa powder to customize the flavor without wrecking your deficit.

Final Word

Peanut butter isn’t evil. But it’s not a cornerstone food during a serious cut.
If you’re the type of man who’s cutting on war footing—no cheat meals, no margin for error—then peanut butter is just another tool. Respect the macros, weigh every gram, and don’t lie to yourself about portion size.

You want results? Then treat every bite like it’s part of a mission.
Track it. Earn it. Dominate the day.

Stay hard. Stay disciplined.
—Jon Stone | Iron Resilience