The 90% Rule: The FDA Standard of Identity
In the United States, the Food and Drug Administration (FDA) maintains a "standard of identity" for many food products, including peanut butter. This standard dictates what a product must be made of to carry a specific label. For a spread to be legally called "peanut butter," it must contain at least 90% peanuts, including the peanut solids and naturally occurring peanut oil. This 90% minimum was established after a lengthy court battle in the 1960s, initiated by a consumer activist concerned about declining peanut content in popular brands.
What Fills the Other 10%?
The remaining 10% of a jar of legitimate peanut butter is typically composed of ingredients that perform a useful function, such as enhancing flavor or preventing separation. These can include:
- Sweeteners: Like sugar, dextrose, or corn syrup solids.
- Salt: To enhance flavor.
- Hydrogenated Vegetable Oils: Used as stabilizers to prevent the natural peanut oil from separating and rising to the top. The FDA has mandated that these be fully hydrogenated oils, which do not contain trans fats, unlike partially hydrogenated oils.
The Rise of Peanut Butter 'Spreads'
Not all products found next to the peanut butter in the grocery store aisle are legally peanut butter. Manufacturers have found ways around the 90% rule by labeling products as "peanut butter spread". These items may contain less than 90% peanuts and often include other ingredients like palm oil, additional sweeteners, or flavorings. Always check the product label for the proper designation to know what you are truly buying.
Navigating the Ingredients: Natural vs. Conventional
The most significant difference in peanut butter ingredients is found between natural and conventional brands. Understanding this distinction is key to making a healthier choice.
- Natural Peanut Butter: The ingredient list for a truly natural peanut butter is often as simple as "peanuts" and "salt". It is minimally processed and does not contain added stabilizers, which is why the peanut oil naturally separates and settles at the top. Stirring is required to recombine the solids and oil. This option is often favored for its purer taste and lack of added sugars or oils.
- Conventional Peanut Butter: In contrast, conventional peanut butter contains added sugar and fully hydrogenated vegetable oils. These additives create a homogeneous, smooth texture that does not require stirring, making them a convenience product for many households. While fully hydrogenated oils do not contain trans fats, some health-conscious consumers prefer to avoid them entirely.
How to Read a Peanut Butter Label Effectively
To become a label-reading expert, focus on these areas:
- Read the Ingredient List First: Ingredients are listed in descending order by weight. Peanuts should be the first item listed, followed by any other components. For the most natural product, look for a list with just peanuts and salt.
- Check for Added Sugar: Compare the "Total Sugars" and "Added Sugars" lines on the Nutrition Facts label. A natural peanut butter will have very little sugar, all of which is naturally occurring. A conventional brand will show a higher added sugar count.
- Recognize Unregulated Terms: Be wary of marketing terms like "natural." This is not a regulated claim and does not guarantee the absence of added sugars or hydrogenated oils. The ingredient list is the only reliable source of information.
- Know Your %DV: The Percent Daily Value (%DV) helps you put the numbers into perspective. Focus on keeping the %DV for saturated fat and sodium low, as some brands can be surprisingly high.
The Homemade Advantage: Ultimate Purity
For those who want complete control over their ingredients, making peanut butter at home is the best option. It is a simple process and ensures a 100% peanut product, with the option to add salt or other flavorings to your exact preference. All you need is a food processor or high-powered blender and some roasted peanuts.
Comparing Peanut Butter Types
| Feature | Natural Peanut Butter | Conventional Peanut Butter | Homemade Peanut Butter | Peanut Butter Spread |
|---|---|---|---|---|
| Peanut Content | At least 90%, often 100% | At least 90% (per FDA rule) | 100% | Often less than 90% |
| Stabilizers | None | Fully hydrogenated oils | None | Can include palm oil or other agents |
| Added Sugar | Often none, minimal if any | Yes | Optional | Often contains sweeteners |
| Oil Separation | Yes, stirring needed | No, stabilized | Yes, stirring needed | No, stabilized |
| Ingredients List | Short (peanuts, salt) | Longer (peanuts, sugar, oil, salt) | Simple (peanuts) | Varies, often with extra fillers |
| Nutritional Profile | Healthiest fats, fewer additives | Higher in added sugars and saturated fat | Purest option, customizable | Varies widely, less nutrient-dense |
A Step-by-Step Guide to Homemade Peanut Butter
- Gather Ingredients: Start with 2 cups of roasted, shelled peanuts. For a rich flavor, a dark roast works well. Use unsalted peanuts to control the sodium content. Optionally, add 1/2 teaspoon of salt.
- Process the Peanuts: Put the peanuts in a food processor or high-speed blender. Begin blending, and at first, the peanuts will turn into a coarse meal, then a sticky, thick ball.
- Blend to Creaminess: Continue blending, and after a few minutes, the mixture will become creamy as the natural oils are released. Stop blending when you reach your desired consistency. You can add a small amount of extra peanut oil for a looser consistency if desired.
- Add Flavor: If you want, add salt, a little honey, or a pinch of cinnamon and blend again briefly to combine.
- Storage: Transfer the peanut butter to an airtight jar. The natural oils will separate over time, so give it a good stir before each use. It will keep fresh for several weeks in the refrigerator.
Conclusion: Making an Informed Choice
Answering the question, how much of peanut butter is actually peanuts, is a vital first step towards making more informed dietary choices. The FDA's 90% rule is a good starting point, but the true nutritional difference lies in the remaining 10% and the specific type of product you choose. Natural peanut butter, with its minimal ingredients, is often the healthiest option, providing heart-healthy fats, protein, and fiber without unnecessary additives. By understanding how to read a label, distinguishing between conventional and spread varieties, or simply making your own, you can ensure you're getting the most wholesome and nutritious product possible. For detailed regulatory information, refer to the FDA's Code of Federal Regulations on Peanut Butter.
