Peanut butter

Peanut butter is very energy-dense: 50 g of fat, 25 g of plant protein and 12 g of carbs per 100 g (620 kcal). It is an excellent way to easily add calories and healthy fats when bulking — on bread, in porridge, a shake or a bowl of skyr.

It also provides some protein, but count it first as a very calorie-dense fat source.

Aim for a version made of 100% peanuts (maybe a pinch of salt), with no added sugar or palm oil. That way you get the healthy fats and protein without empty calories. Oil separating on top is normal in natural versions: just stir.

Watch the density: one tablespoon (~15-20 g) already provides ~100-120 kcal. When bulking, that is an asset; when cutting, weigh it precisely as it is easy to overdo. A measured portion is enough to flavour and enrich a meal.

The peanut is one of the major allergens: if you are allergic, avoid it entirely and turn to other nut butters (almond, hazelnut, cashew), with a close profile — lots of fat, some protein, very calorie-dense.

Nutritionally, all are dosed the same way: energy-dense healthy-fat sources, to weigh as soon as you watch your calories. Vary them for enjoyment and a diversity of fatty acids.

Per 100 g: 620 kcal, 25 g of protein, 12 g of carbs, 50 g of fat and 6 g of fibre. Carbs stay modest, so blood sugar is barely disturbed, and the 6 g of fibre helps fullness. Above all, remember these figures refer to 100 g, while a real portion is 15 to 30 g.

In practice: a level tablespoon (~16 g) gives about 100 kcal and 4 g of protein; two tablespoons (~32 g) reach about 200 kcal and 8 g of protein. As with all nut butters, protein is a bonus, not the main reason to add it.

The first: the "generous" spoon. A heaped spoon can weigh 30 g instead of 15 g, doubling the calories without you noticing. The second: buying a "reduced fat" version, which often compensates with sugar and additives. The third: eating it straight from the jar, where you completely lose track of quantities.

Another trap: believing it replaces a protein source. To match the 25 g of protein in a chicken meal you would need nearly 100 g of peanut butter, over 600 kcal. Keep it as an energy accompaniment, not the main dish.

If you struggle to reach your surplus, two spoons added to a porridge, a slice of toast as a snack and an enriched shake can add 300 to 400 extra kcal with no chewing effort. Paired with oats and a fruit, it makes a dense, digestible breakfast that is quick to prepare.

Think of spreading it across the day rather than concentrating it in one meal: a very high fat intake right before training can slow digestion and weigh down the session. Before training, favour easy carbs instead; keep the peanut butter for post-workout or other meals.

In a deficit, a single spoon (~15 g, or ~90 kcal) is enough to turn a banana or a slice of wholegrain bread into a satisfying snack. Weigh it on a scale at first: it is the most reliable way to calibrate your eye. A tip: spread it thinly rather than piling it up; the taste sensation is the same for fewer calories.

You can also opt for defatted peanut powder, which keeps much of the protein for far less fat, and rehydrate it with a little water. Check the label, as the composition varies by brand.

Once opened, a 100% natural peanut butter keeps in the cupboard, tightly closed, for a few weeks to a few months depending on the brand; refrigeration firms it up but limits rancidity. Flip the jar before opening then stir thoroughly to reincorporate the oil that rises, scraping the bottom well.

You can also make it at home: blend unsalted roasted peanuts for 8 to 12 minutes until a smooth paste forms, with a pinch of salt. The result is nutritionally identical, you control the ingredients and you can choose smooth or crunchy.

Breakfast: oat porridge, banana and a spoon of peanut butter. Snack: apple slices dipped in a spoonful of butter, or stuffed celery. Post-workout: a shake with whey, milk, banana and peanut butter. Savoury sauce: thin it with soy sauce, lime and a little hot water to coat noodles or grilled chicken.