Can’t Get Parents to Eat More Protein? Pass the Peanut Butter

If you have ever watched an ageing parent push protein-rich food around their plate, you are not alone. Appetite tends to shrink with age, meat can feel heavy, and cooking a full meal for one or two rarely seems worth the effort. The conversation around muscle loss in older adults – known clinically as sarcopenia – often centres on interventions that are difficult to sustain: high-protein shakes, structured exercise programs, or supervised dietary counselling. But what if something as simple as a jar of peanut butter in the pantry could make a difference?

That is exactly the question researchers at Deakin University in Australia set out to answer. Their findings, published in early 2026, offer a quietly encouraging answer.

What the Latest Trial Found

The COINS trial (Capacity of Older Individuals after Nut Supplementation) enrolled 120 community-dwelling adults aged 65 and older who were at elevated risk of falls, a group for whom physical decline carries real consequences. Participants were randomised to receive either 43 grams of natural peanut butter daily (approximately two and a half to three tablespoons) or to continue with usual care over a period of six months. Mean age was 76.1 years, and roughly 70 per cent of participants were women.¹

The primary outcome (gait speed) did not improve significantly with peanut butter supplementation. That result deserves honest reporting: walking speed, a widely used predictor of functional health in older adults, was not detectably changed. However, the secondary outcomes told a more nuanced story:²

• Five times sit-to-stand (5STS) time improved by 1.23 seconds: a clinically meaningful reduction in the time needed to rise from a chair five times, which reflects real-world lower-limb function.
• Absolute muscle power increased by 22.0 watts.
• Relative muscle power increased by 0.27 W/kg.
• Body weight did not increase, and adherence was high at 86 per cent, suggesting peanut butter was acceptable and well-tolerated over the full trial period.

The study was supported in part by the Peanut Institute Foundation. This is worth noting when interpreting results, though the trial design and reporting appear rigorous.

Why Peanut Butter Works for Older Adults

The nutritional case for peanut butter in this age group comes down to a practical combination of protein, energy density, and palatability, all delivered in a food that requires no cooking and minimal chewing effort. For older adults with dental sensitivities, reduced appetite, or fatigue around meal preparation, those properties matter enormously.

Current protein recommendations for adults over 65, as set by ESPEN³ and the PROT-AGE Study Group, range from 1.0 to 1.2 grams per kilogram of body weight per day, higher than the general adult recommendation. Many older adults fall short of even baseline targets. Peanut butter is not a complete protein source (it is relatively low in lysine), but as a supplement to an otherwise adequate diet, it can meaningfully contribute to daily protein intake without requiring significant behaviour change.

Two tablespoons, the standard serving size, packs a notable nutritional punch for its volume:

The niacin content is particularly worth highlighting: at 26 per cent of the daily value per serving, peanut butter is one of the more accessible dietary sources of this B vitamin, which plays a role in cellular energy metabolism. Magnesium supports muscle and nerve function, while vitamin E contributes antioxidant activity. Unlike many high-protein foods, peanut butter requires no preparation, and virtually no chewing, presenting a meaningful practical advantage for older adults.

Putting It Into Practice

For clients and families navigating appetite challenges or early functional decline, here is how I approach peanut butter as a practical dietary strategy:

• Aim for two to three tablespoons daily, added to existing meals rather than eaten separately. Consistency matters more than timing.
• Choose natural or minimally processed peanut butter, ideally one with peanuts as the sole or primary ingredient, without added hydrogenated oils. Stir before use; separation is normal and expected.
• Pair it with carbohydrate-containing foods (toast, crackers, banana, oats) to support energy intake alongside protein.
• For clients with swallowing difficulties, consult a speech pathologist before introducing thick nut butters, as texture and consistency must be assessed individually.
• Peanut butter is not a replacement for a broader dietary pattern rich in protein from varied sources (such as eggs, fish, legumes, and dairy). It is one accessible, affordable addition that older adults tend to accept readily.

1. Bauer J, et al. “Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper from the PROT-AGE Study Group.” J Am Med Dir Assoc. 2013;14(8):542–559. https://doi.org/10.1016/j.jamda.2013.05.021
2. Feyesa I, et al. “Effects of Peanut Butter Supplementation on Older Adults’ Physical Function: A 6-Month Randomised Controlled Trial.” J Cachexia Sarcopenia Muscle. 2026 Feb;17(1):e70221. https://pmc.ncbi.nlm.nih.gov/articles/PMC12867520/
3. Deutz, Nicolaas E. P., et al. “Protein Intake and Exercise for Optimal Muscle Function with Aging: Recommendations from the ESPEN Expert Group.” Clinical Nutrition, vol. 33, no. 6, 2014, pp. 929–936. https://doi.org/10.1016/j.clnu.2014.04.007