5 Healthier Peanut Butters with Two Ingredients or Less

Peanut butter.  Are you a fan?  It seems like most families in the U.S. have a jar or two of this delicious spread in their pantry at all times.  For some, it belongs with jelly in between two slices of bread, while others prefer it paired with a crisp apple or blended into a creamy smoothie.  While peanut butter can be a healthy source of fats, manganese, and niacin, it’s essential to read the ingredients to ensure you are getting exactly what you want from your favorite pantry item and none of the things you don’t want.

Peanut Nutrition

Fun fact – peanuts contain more protein per serving than any other nut.  They also have over 30 essential vitamins and minerals and are a good source of fiber and fat.  

Peanuts are an excellent source of manganese and niacin, meaning one serving provides at least 20% of your recommended daily value.  Manganese is a mineral that’s helpful for bone formation and glucose, carbohydrate, and lipid metabolism.  Niacin is a B Vitamin that has been shown to positively impact blood lipid values as they relate to cardiovascular health.

Peanuts are also a good source of Vitamin E, magnesium, folate, copper, phosphorus, and fiber.

Is peanut butter healthy, too?

Yes, peanut butter can be part of a healthy, balanced diet.  It’s considered a plant-based protein when following the MyPlate method and is made by the process of grinding peanuts.  From there, the ingredients that go into a jar of peanut butter will vary depending on the brand.  Some food manufacturers will add salt, while others might add sugar, high fructose corn syrup, or oils like palm oil, a type of saturated fat.  This example is why reading the ingredients of the specific peanut butter that you purchase is key. 

How do I find healthier peanut butter?

In our opinion, the fewer ingredients, the better.  We recommend looking for one within your budget that contains peanuts and salt.  Store brands are often lower priced compared to name brands.  

When switching to peanut butter with fewer ingredients, you may notice a layer of oil at the top of the container.  Don’t panic, as this separation is expected.  What you’re seeing is the natural oils from the peanuts separating.  When you stir it, it’ll blend right back together again. 

Pro Tips – to reduce the separation, try storing your peanut butter upside down so it naturally mixes when it’s flipped right side up.  You can also keep it in the refrigerator to yield a thicker texture with less separation.

So if I see the word natural, is it a better choice?

Unfortunately, no, this isn’t always the case.  Some natural or organic brands will still add oils and sugars.  The difference is that they are using certified organic oils and sugars.  It’s always best to read the ingredients to understand the product.

Another misleading labeling claim to pay attention to is ‘no added sugar’.  Sometimes this means what it says, and no sugar will be found in the product. In contrast, other times, no sugar added leaves the manufacturer room to add an artificial sweetener or nonnutritive sweeteners, like stevia or Splenda, into their recipe.

Here are 4 examples of peanut butters that include two ingredients or less:

1. Smuckers Natural Peanut Butter contains peanuts and 1% or less salt.  It comes in a glass container to repurpose it easily after use.
2. Crazy Richard’s Peanut Butter contains peanuts only. An excellent option for kids or those with hypertension!
3. Kroger Natural Peanut Butter contains roasted peanuts and salt.  Store brand and cheaper than the brand name.
4. Kirkland Signature Organic Peanut Butter contains roasted peanuts and salt in a larger (28oz) bulk-size container. Plus, it’s organic.

I love the idea of getting peanuts in my diet, but I don’t eat peanut butter due to the calories or fat content. Is there another option?

Yes, powdered peanut butter is an excellent alternative to peanut butter.  It’s made through a process of defatting peanuts before they are ground into a fine powder.  You’ll still get most of the vitamins and minerals with fewer calories and no fat.  

It’s great to use in smoothies, baked goods, oatmeals, or Greek yogurt dips.  You can also mix it with water, as directed, and use it as a lower-calorie peanut butter spread.  

Unfortunately, it’s pretty standard for most brands to add sugar or coconut sugar into powdered peanut butter, which you’d want to know if you’re monitoring your sugar intake.  Since it’s only about 1 gram of added sugar, which is a small amount per serving, this might still fit into your healthy eating plan.  If you’re searching for one with only peanuts, we found that PB&me is a brand that meets this criterion.

The Bottom Line

Peanut butter can be a healthy plant-based protein to include in your diet.  Use it in a smoothie, pair it with fruit, or spread it on a sandwich.  The key to more nutritious peanut butter is not based on the cost but on the ingredients. Be sure to choose one that supports your health goals.