Peanut butter, in my opinion, is one of the best hiking foods. It’s tasty, nourishing and relatively inexpensive. It’s delicious, nutritious, and budget-friendly. Packed with healthy fats, protein, and energy-boosting calories, it’s an excellent choice for fueling strenuous activities like hiking.
Why use
There are plenty of reasons to add peanut butter to your backpacking menu. Here’s why it’s a great trail food:
- Rich in protein and fiber
Just two tablespoons of peanut butter provide 7.7 grams of protein and 2 grams of fiber, helping you stay full and energized longer.
- A great source of calories
With 190 calories and 16 grams of fat per serving, peanut butter is a compact, high-energy food—perfect for long hikes.
- Heart-friendly product
When consumed in moderate amounts, it can improve your heart health.
- Packed with good fats
A common worry about eating peanut butter is the fat content. However, it contains mono- and poly-unsaturated fats and oils that are actually good for you.
- Loaded with essential nutrients
Peanut butter is rich in vitamins E, B3, and B6, plus minerals like magnesium, potassium, selenium, and zinc—all essential for energy production and metabolism.
How to choose?
For the healthiest option, choose natural or organic peanut butter without added oils like soybean, palm, or canola. Also, check the sugar and sodium content on the label.
How to pack peanut butter for backpacking trip?
The best way to carry peanut butter while hiking is in a plastic screw-top jar with a wide mouth. I’ve also tried putting peanut butter into a ziplock freezer bag and then packing it into a small plastic container from Ikea. I found it very convenient to cut off the corner of the bag on the trail and squeeze the necessary amount of butter onto my meal.
Justin’s Nut Butter offers single-serving squeeze packs with peanut, hazelnut and almond butters.
Where to buy?
Freshly ground peanut butter may be purchased from health food stores. The more traditional varieties may be purchased from a local grocery store or on Amazon.
Trail cooking with peanut butter
Peanut butter in oatmeal is perfect for a breakfast meal on the trail as it gives you an energy hit for the day. Peanut butter spread on a tortilla, combined with apple slices, banana or raisins makes for a great for no-cook backpacking meal choice.
Here are some recipes you could use peanut butter in:
Peanut Butter Crunchy Oatmeal
Spicy Peanut Butter Noodles
Peanut Butter Hot Cocoa
Backcountry Pad Thai
