Key Takeaways
The healthiest peanut butter has a short ingredient list, consisting of just peanuts and possibly salt. Please be cautious of added sugars in peanut butter, as they can accumulate over time. Choose natural peanut butter without hydrogenated oils, even if it separates.
Peanut butter has long been a comforting staple in the American pantry. Beyond the usual 7 grams of protein per 2 tablespoons, peanut butter can come with a lot of added sugars and saturated fats, including palm oil.
To find the healthiest option, we consulted with registered dietitians about what “healthy” actually means for this tasty spread. The answer is simple: something that has just peanuts and salt, and nothing more.
1. A Short Ingredient List Is Best
Dietitians agree: the shorter the ingredient list, the healthier the peanut butter.
“The healthiest peanut butter is going to focus on the peanuts themselves,” Grace A. Derocha, MBA, RD, CDCES, spokesperson for the Academy of Nutrition and Dietetics, told Verywell.
Because peanuts naturally contain heart-healthy unsaturated fats, plant-based protein, fiber, and micronutrients like magnesium and vitamin E, there’s little need for added ingredients.
2. Watch for Added Sugars
Many commercial peanut butters contain added sugars, such as cane sugar, molasses, or corn syrup. While the amounts may seem low at first, they can add up over time if you’re eating peanut butter regularly.
Agave, real 100% maple syrup, or honey may sound healthier, but as far as calories and metabolism go, it all still counts as added sugar in the body, said Derocha.
3. Skip the Reduced Fat Varieties
Reduced-fat or fat-free peanut butters can also be misleading.
“If you’re trying to watch out for your heart health, you don’t necessarily have to get a low-fat peanut butter,” Julie Stefanski, MEd, RDN, LDN, FAND, spokesperson for the Academy of Nutrition and Dietetics, told Verywell. Those butters often compensate by adding more sugar or additives.
Peanuts are naturally fatty—in a good way. Instead of focusing solely on the fat content, consider how much sugar or salt has been added.
For sodium (salt), try staying in the 5% to 10% daily value range and compare labels to find the lowest option, said Stefanski.
4. Consider ‘Natural’ Peanut Butter
Although the label “natural” is not regulated by the FDA, it generally indicates fewer additives, notably less use of hydrogenated oils, which are used for texture and shelf stability.
It’s a good place to start, according to Derocha and Stefanski.
“In the past, they would use hydrogenation, which means that you chemically change the fat in order to stabilize it and make it firm. But we found that that’s not really the best for health,” said Stefanski.
It’s best to avoid hydrogenated or partially hydrogenated fats altogether if possible.
When a peanut butter separates over time, leaving a layer of oil on top that needs to be mixed in, it’s a sign of minimal processing. It indicates that no emulsifiers or stabilizers are holding it together.
“If you look at the trans fat, you really want that to be zero, because we now don’t recognize these as safe anymore for consumption,” said Stefanski.
Does Buying Organic Matter?
Nutritionally speaking, organic peanut butter is not necessarily superior.
“Organic refers to how the peanuts were grown—the farming practices or the pesticide use—not the nutrition of the peanut butter itself,” said Stefanski.
“You could have an organic peanut butter that has added sugar, emulsifiers, and other unnecessary oils,” added Stefanski.
That’s why dietitians emphasize comparing ingredient lists rather than relying on labels.
A Better Way to Add Sweetness
If plain peanut butter isn’t for you, it’s better to add sweetness yourself and stay in control of how much added sugar you’re getting.
“You could mix in your own honey, syrup, or agave,” said Derocha. Sprinkling cinnamon on a tablespoon or a splash of vanilla to your peanut butter shake can also help sweeten the flavor profile without adding extra sugars.
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