Key Takeaways
- The healthiest peanut butter typically has a limited ingredient list, usually just peanuts and maybe some salt.
- Be wary of added sugars in peanut butter, as they can sneak in and accumulate.
- Opt for natural peanut butter without hydrogenated oils, even if it means a little separation is visible.
Peanut butter has been a comforting go-to in many American homes. It packs about 7 grams of protein in just two tablespoons, but you might be surprised by how much added sugar and saturated fats, like palm oil, can be lurking in commercial varieties.
To find the healthiest choices, we asked registered dietitians what qualifies as “healthy” for this beloved spread. The answer is straightforward: it should primarily be made of peanuts and salt—nothing more.
1. A Short Ingredient List Is Best
Dietitians agree that a shorter ingredient list translates to a healthier peanut butter.
“The healthiest peanut butter will focus on the peanuts,” said a spokesperson for the Academy of Nutrition and Dietetics.
Peanuts naturally contain heart-healthy unsaturated fats, plant-based protein, fiber, and micronutrients like magnesium and vitamin E. This means there’s usually no need for additional ingredients.
2. Watch for Added Sugars
Many peanut butters out there come loaded with added sugars—think cane sugar, molasses, or corn syrup. While they might seem harmless in small quantities, they can accumulate if you eat peanut butter frequently.
Even options like agave, real maple syrup, or honey still count as added sugars in terms of calories and metabolism, according to nutrition experts.
3. Skip the Reduced Fat Varieties
Watch out for reduced-fat or fat-free peanut butters, as they can often be misleading.
“If you’re monitoring your heart health, you don’t necessarily need a low-fat variety,” a dietitian pointed out. These products may compensate by adding extra sugars or other additives.
Peanuts have their own natural fats, which are beneficial. Instead of fixating on the fat content, examine how much sugar or salt is added.
For sodium, it’s generally wise to keep it within 5% to 10% of your daily value and compare labels to find the best option.
4. Consider ‘Natural’ Peanut Butter
While the term “natural” isn’t strictly regulated, it often means fewer additives, especially less hydrogenated oils used for texture and stability.
This approach is recommended by nutrition experts. “Hydrogenation alters the fat to stabilize it, but that’s not great for health,” one dietitian noted.
It’s best to steer clear of hydrogenated fats if you can. If a peanut butter separates over time, forming a layer of oil on top, that’s a sign of minimal processing. It means there are no emulsifiers holding it together.
Does Buying Organic Matter?
From a nutritional standpoint, organic peanut butter doesn’t necessarily offer advantages over its non-organic counterparts.
“Organic simply means how the peanuts were grown—not the nutrition of the final product,” a dietitian explained. You could still find organic options with added sugars and unnecessary oils.
That’s why comparing ingredient lists is essential, rather than just relying on labels.
A Better Way to Add Sweetness
If plain peanut butter doesn’t meet your taste, consider adding sweetness yourself, giving you control over the sugar content.
