Does Peanut Butter Count as Sugar? The Complete Guide

November 20, 2025 •

3 min read

According to the USDA, a two-tablespoon serving of natural peanut butter contains approximately 1 gram of sugar, while commercial brands can contain significantly more. So, does peanut butter count as sugar? The answer depends on the type you choose and whether it contains added sweeteners.

Quick Summary

This article examines the sugar content in various types of peanut butter, highlighting the key difference between naturally occurring sugars and added sweeteners. It provides guidance on reading nutrition labels to make informed, health-conscious choices for your diet.

Key Points

Natural vs. Added Sugar: All peanut butter contains a small amount of naturally occurring sugar, but many commercial brands add significant amounts of extra sweeteners for flavor.
Read the Label: The healthiest options have a short ingredient list, ideally just peanuts and a pinch of salt. Avoid brands listing added sugars or hydrogenated oils.
Low-Fat is Not Always Better: 'Low-fat' versions often replace fat with sugar to maintain taste, making them a less healthy choice than their full-fat counterparts.
Impact on Health: Natural peanut butter, with its healthy fats, protein, and fiber, helps stabilize blood sugar. Added sugars in processed brands can lead to blood sugar spikes and other health issues.
Best Choice: For optimal health, choose a minimally processed or natural peanut butter with no added sugar to reap the benefits without the empty calories.
Consider Portion Size: Even healthy peanut butter is calorie-dense. Moderate your portion sizes (typically 2 tablespoons) to avoid excess calorie intake.

The Core Components: Natural vs. Added Sugars

All foods containing carbohydrates have some form of sugar, and peanuts are no exception. A simple, natural peanut butter made from 100% peanuts contains only naturally occurring sugars, which are part of the whole-food matrix along with protein, fiber, and healthy fats. This combination slows down sugar absorption, preventing rapid spikes in blood glucose levels. The issue arises with commercial, processed peanut butters that include various additives.

Why Processed Peanut Butter Has More Sugar

Many popular brands add sugar, and often other sweeteners like corn syrup solids or molasses, to improve flavor and texture. These added sugars provide empty calories and can contribute significantly to your daily sugar intake if you aren't paying attention. The presence of added sugar is the primary factor that causes some peanut butter to be considered a sugary food, especially when consumed in excess. The 'low-fat' versions are often the worst offenders, as sugar is frequently used to replace the flavor lost by removing fat.

Understanding the Ingredient List

To make an informed decision, it's crucial to read the ingredient list, not just the front-of-pack label. The best choices for a low-sugar diet are those listing only 'peanuts' and maybe 'salt'. Be wary of labels that claim to be 'natural' but list added sweeteners under different names. The shorter and simpler the ingredient list, the better.

Comparing Peanut Butter Types


Feature	Natural/Organic Peanut Butter	Processed/Commercial Peanut Butter
Ingredients	Peanuts, possibly salt.	Peanuts, added sugar, hydrogenated oils, stabilizers, salt.
Sugar Source	Naturally occurring in peanuts.	Added sweeteners (sugar, corn syrup, etc.) and natural sugar.
Sugar Content	Typically 1g per 2 tbsp.	Can range from 3g to 5g or more per 2 tbsp.
Oil Separation	Yes, natural oil separates. Stirring is required.	No, stabilizers prevent separation.
Health Impact	Rich in healthy fats, protein, and fiber; better for blood sugar management.	High in added sugars and unhealthy fats, can raise blood sugar.

Health Implications of High-Sugar Peanut Butter

Consuming peanut butter high in added sugar can have several negative health effects, especially for those managing blood sugar levels. A high intake of added sugar is linked to an increased risk of diabetes, obesity, and heart-related diseases. The fiber and healthy fats in natural peanut butter, however, help to stabilize blood sugar and promote a feeling of fullness, which can be beneficial for weight management.

How to Choose a Healthy Peanut Butter

Read the Ingredients: The simplest rule is to choose a jar with the shortest ingredient list, ideally just peanuts and salt.
Check for Added Sugar: Be a label detective and look for common added sugar aliases such as honey, corn syrup, cane juice, and molasses.
Opt for Natural: Products labeled 'natural' often contain just peanuts and salt, but always double-check the label as the term isn't strictly regulated.
Avoid 'Low-Fat' Varieties: These often compensate for the lack of fat by adding more sugar.
Consider Homemade: Making your own peanut butter is the most reliable way to control the ingredients. All you need is a food processor and roasted peanuts.

Conclusion: Making the Healthiest Choice

Ultimately, whether peanut butter counts as a sugary food is determined by the specific product you select. Natural and organic peanut butters contain only minimal, naturally-occurring sugars, making them a nutritious choice with health benefits like improved blood sugar control. In contrast, many commercial brands load their product with added sugars and unhealthy additives. By reading labels carefully and choosing a pure product, you can enjoy peanut butter's rich flavor and nutritional benefits without the hidden sugar. The simplest rule is to choose a jar with the shortest, most transparent ingredient list.

Note: For more information on dietary guidelines for added sugars, consult the American Heart Association.

Frequently Asked Questions

Natural peanut butter typically contains only peanuts and salt. Regular peanut butter often includes added sugars, stabilizers like hydrogenated oils, and other emulsifiers to prevent separation and improve texture.

A two-tablespoon serving of natural peanut butter usually contains about 1 gram of sugar, which comes from the peanuts themselves.

Yes, people with diabetes can eat natural peanut butter in moderation. Its healthy fats and protein help stabilize blood sugar levels, making it a good choice when paired with higher-carb foods.

The oil separation in natural peanut butter is a sign that it doesn't contain added stabilizers like hydrogenated oils. It's completely normal and just requires a good stir.

Not necessarily. Many 'reduced-fat' peanut butters replace the fat with added sugar to compensate for lost flavor, which can make them less healthy than natural, full-fat versions.

When checking the ingredient list, look out for aliases like molasses, corn syrup, evaporated cane juice, and honey, all of which are forms of added sugar.

Homemade peanut butter is an excellent option because it gives you complete control over the ingredients, ensuring it is free of added sugars and unhealthy oils.