Understanding the Nutritional Differences in M&S Peanut Butter
When you stand in the peanut butter aisle at Marks and Spencer, you will notice that not all the jars are created equal. The healthiness of the product is entirely dependent on which jar you choose. The brand offers a range from the purest, single-ingredient options to more traditional, stabiliser-inclusive spreads. For the health-conscious consumer, the ingredient list is the most important piece of information on the label.
The '100% Peanut Butter' Range: A Healthy Choice
Marks and Spencer's "100% Peanut Butter" varieties, available in both crunchy and smooth, are an excellent choice for a healthy diet. The ingredient list is refreshingly simple: 100% peanuts. This means there is no added sugar, salt, or palm oil. These spreads are naturally high in protein and fibre and contain heart-healthy monounsaturated fats from the hi-oleic peanuts they use. Monounsaturated fats have been shown to help lower 'bad' LDL cholesterol, contributing to a healthier cardiovascular system.
Key nutritional benefits of the 100% range include:
- High Protein: Essential for muscle repair and growth, and helps increase satiety, keeping you feeling fuller for longer.
- Healthy Fats: Hi-oleic peanuts contain a high percentage of monounsaturated fats, beneficial for heart health.
- Fibre: Supports digestive health and contributes to a feeling of fullness.
- Micronutrients: A good source of essential vitamins and minerals, including magnesium, vitamin E, and B vitamins.
The 'Smooth' and 'Crunchy' Processed Peanut Butter: A Less Healthy Option
In contrast to the 100% range, M&S also sells standard 'Smooth Peanut Butter' and 'Crunchy Peanut Butter' which, like many conventional spreads, contain additional ingredients. A quick check of the label for these products reveals ingredients beyond just peanuts, such as palm oil, sugar, and extra salt. These additives are what make these versions less healthy.
- Added Sugars: Excess added sugar contributes to empty calories and can lead to weight gain and blood sugar spikes, negating some of the health benefits of the peanuts themselves.
- Palm Oil: Used as a stabiliser to prevent oil separation. While not a trans fat, palm oil is high in saturated fat and can negatively impact cholesterol levels, especially when consumed in large amounts. Its production also raises environmental concerns.
- Added Salt: Excessive sodium intake is linked to high blood pressure, making this a concern for individuals monitoring their heart health.
How to Choose the Healthiest Marks and Spencer Peanut Butter
The choice is clear for anyone seeking the most nutritious peanut butter. Here is a comparison table to help you make an informed decision at the supermarket.
| Feature | M&S 100% Peanut Butter (e.g., Smooth or Crunchy) | M&S Standard Peanut Butter (e.g., Smooth or Crunchy) |
|---|---|---|
| Ingredients | 100% Peanuts (hi-oleic) | Peanuts (90-91%), Sunflower Oil, Palm Oil, Sugar, Sea Salt |
| Added Sugar | No | Yes |
| Added Salt | No (less than 0.01g per 100g, from naturally occurring salt) | Yes (0.58g - 0.70g per 100g) |
| Palm Oil | No | Yes |
| Protein per 100g | Approx. 26.5g | Approx. 24.2-24.3g |
| Overall Health Score | High | Moderate/Low |
For those looking for an extra health boost, Marks and Spencer also offers a Super Seeded Peanut Butter. This product combines hi-oleic peanuts with a mix of pumpkin, sunflower, chia, and golden linseeds, adding extra fibre, iron, and zinc. Critically, it contains no added sugar, and the seeds replace the need for palm oil as a stabiliser. However, it is important to note the fat content is higher than the 100% range due to the added seeds.
Reading the Labels: Your Best Defence
The key to selecting a healthy peanut butter is to ignore the branding and marketing on the front of the jar and focus on the ingredient list on the back. The best advice is to choose a product with the shortest ingredient list possible, ideally just peanuts and maybe a touch of salt. The term "natural" isn't always a guarantee of health, as some products can still contain hidden oils or sugar. With M&S products, the naming convention '100% Peanut Butter' is a reliable indicator of its purity, but for all other brands, reading the ingredient label is non-negotiable.
Conclusion
So, is Marks and Spencer peanut butter healthy? The answer is nuanced. Yes, their '100% Peanut Butter' and 'Super Seeded Peanut Butter' ranges are excellent, nutritious choices free from unwanted additives like sugar and palm oil. They provide healthy fats, protein, and fibre. However, their standard peanut butter, which contains added sugar, salt, and palm oil, is a less healthy option. Always check the ingredient list to ensure you are buying the right product for your health goals. Choosing the purest version will provide the maximum nutritional benefit and is the most honest representation of what peanut butter should be: simple, natural, and delicious.
For more information on the nutritional aspects of natural versus processed peanut butter, you can consult resources like Healthline, which offers a detailed breakdown of the pros and cons.
