Is Peanut Butter a Highly Processed Food? What to Know Before You Spread

January 2, 2026 •

4 min read

According to the National Institute of Health, any food that has been altered from its natural state is considered 'processed,' which technically includes all peanut butter. However, the level of processing varies drastically, so the key question is whether peanut butter is a highly processed food, and the answer lies in its ingredients list.

Quick Summary

The classification of peanut butter as highly processed depends on its ingredient list, with natural versions containing only peanuts and salt being minimally processed. Conventional varieties often include added sugars and hydrogenated oils, pushing them into the ultra-processed category. Health-conscious consumers can identify healthier options by examining the label for minimal additives and stirring natural oil separation.

Key Points

Minimally vs. Ultra-Processed: The key difference is the ingredients. Natural peanut butter (peanuts, salt) is minimally processed, while conventional brands with added sugars and oils are ultra-processed.
Check the Label for Additives: Always read the ingredient list to avoid added sugars, hydrogenated oils, and emulsifiers, which increase the processing level and reduce health benefits.
Look for Oil Separation: Natural separation of oil is a good sign, indicating the absence of stabilizing additives often found in ultra-processed versions.
Health Impact of Processing: Additives in ultra-processed peanut butter, like added sugars and saturated fats, are linked to negative health effects such as weight gain and increased heart disease risk.
Make a Healthier Choice: To select the healthiest peanut butter, opt for varieties with the fewest ingredients, ideally just peanuts and salt, or consider making your own at home.
Processing Isn't Always Bad: The process of roasting and grinding peanuts doesn't inherently make the food unhealthy. It is the addition of refined ingredients that is a concern.

Defining Processed and Ultra-Processed

To understand where peanut butter falls on the processing spectrum, it's essential to grasp the difference between various processing levels. The NOVA classification system, widely used by nutritionists, categorizes foods based on the extent and purpose of their industrial processing.

Unprocessed or minimally processed foods: These are whole foods in their natural state or with minor modifications like roasting, grinding, or pasteurization, which do not add substances like sugar, oils, or salt. Examples include raw peanuts, fresh vegetables, and milk.
Processed culinary ingredients: These are derived from Group 1 foods but are used for seasoning and cooking, not for direct consumption. This includes items like salt, sugar, oils, and butter.
Processed foods: These are relatively simple products made by combining foods from Group 1 and processed culinary ingredients from Group 2. A true, two-ingredient peanut butter (peanuts and salt) fits here.
Ultra-processed foods (UPFs): This category includes industrial formulations that often contain multiple ingredients, including additives, artificial flavors, and preservatives. They are designed to be convenient, highly palatable, and have a long shelf life. Many commercial peanut butter spreads fall into this category due to added sugars and stabilizers.

The Tale of Two Peanut Butters

To determine if a specific jar of peanut butter is highly processed, you need to read the ingredients. This is the single most important factor. The two main types available in stores represent the two ends of the processing scale.

Natural or Minimally Processed Peanut Butter

This version typically contains just one or two ingredients: roasted peanuts and sometimes a pinch of salt. The manufacturing process involves roasting and grinding the nuts into a paste. Because no stabilizers are added, the natural peanut oil will separate and rise to the top, requiring a stir before use.

Ingredients: Peanuts, sometimes salt.
Nutritional Profile: Retains all the natural goodness of peanuts, including healthy monounsaturated and polyunsaturated fats, protein, fiber, and micronutrients like vitamin E, magnesium, and potassium.
Texture: Often runnier than conventional versions, with natural oil separation.

Conventional or Ultra-Processed Peanut Butter

Many popular brands add ingredients to prevent oil separation and create a consistently creamy texture. These additions transform the product from minimally processed into an ultra-processed food.

Ingredients: Peanuts, sugar, salt, and hydrogenated vegetable oils (to prevent separation). Stabilizers, emulsifiers, and preservatives may also be included.
Nutritional Profile: Contains added sugars and less healthy fats due to the hydrogenated oils. This can increase overall calorie count and diminish health benefits. While fully hydrogenated oils do not contain trans fats, they still add to the saturated fat content.
Texture: Smooth, consistent, and requires no stirring, making it convenient but less natural.

The Impact of Additives on Your Health

When selecting a peanut butter, understanding the role of additives is key to making an informed choice for your health. While minimally processed versions offer a wealth of nutrients, the added ingredients in ultra-processed varieties can detract from those benefits.

Added Sugars: Manufacturers often include cane sugar or corn syrup to sweeten the product. Excessive intake of added sugars is linked to weight gain, blood sugar spikes, and an increased risk of chronic diseases like diabetes.

Hydrogenated Oils: These oils are used as stabilizers to prevent oil separation. While fully hydrogenated oils are no longer a source of trans fats, they increase the saturated fat content. Excessive saturated fat intake can negatively affect heart health and increase LDL cholesterol. Some studies also suggest emulsifiers, sometimes used alongside these oils, could alter gut microbiota.

Natural vs. Conventional Peanut Butter: A Comparison


Feature	Natural/Minimally Processed Peanut Butter	Conventional/Ultra-Processed Peanut Butter
Ingredients	Peanuts, sometimes salt	Peanuts, sugar, salt, hydrogenated oils, stabilizers
Processing Level	Minimal: Roasting, grinding	Ultra-processed: Roasting, grinding, adding extra oils, sweeteners, and emulsifiers
Nutritional Value	High in natural protein, healthy fats, fiber, vitamins, and minerals	Contains fewer natural nutrients due to additives; higher in added sugar and saturated fat
Texture	Runny consistency, requires stirring due to natural oil separation	Consistent, smooth, creamy texture; no stirring required
Health Implications	Supports heart health, good source of protein and energy	Potential link to increased risk of chronic disease due to added sugar and less healthy fats

How to Make the Healthiest Choice

Navigating the grocery store aisle can be simple once you know what to look for. Follow these steps to find the healthiest option:

Read the ingredient list first: The best rule of thumb is 'the fewer the ingredients, the better'. A product with only peanuts, or peanuts and salt, is the most minimally processed option.
Look for oil separation: This is a tell-tale sign that no stabilizers have been added. While it requires stirring, it’s a small price to pay for a less-processed product.
Check for added sugars: Look at the nutrition label and ensure the 'Added Sugars' line reads 0g. Different words for sugar, like cane juice or molasses, should also be avoided.
Avoid hydrogenated oils: If you see 'hydrogenated oil' or 'partially hydrogenated oil' on the ingredient list, put the jar back. These are added fats that diminish the health benefits of the peanut butter.
Consider making your own: For complete control over ingredients, you can make fresh peanut butter at home with a food processor, using just roasted peanuts and a bit of salt.

Conclusion

In conclusion, calling all peanut butter a 'highly processed food' is a significant oversimplification. While technically a processed food due to roasting and grinding, its degree of processing is the most important factor for nutritional quality. Natural, minimally processed peanut butter, with a simple list of ingredients, offers robust health benefits and can be a valuable addition to a balanced diet. Conversely, many conventional, ultra-processed brands contain unnecessary additives like sugar and hydrogenated oils that reduce their nutritional value. For those seeking the healthiest option, a close look at the ingredients list is the most effective strategy to make an informed and healthy choice. The best kind is the one that's closest to its natural state: just peanuts in a jar.

Frequently Asked Questions

Natural peanut butter typically contains only peanuts and sometimes salt, while regular or conventional peanut butter contains added sugar, hydrogenated oils, and stabilizers to prevent oil separation.

Technically, yes, because the peanuts are roasted and ground, which is a form of processing. However, the level of processing varies greatly, from minimal (natural) to ultra-processed (conventional).

Natural peanut butter separates because it contains no emulsifiers or stabilizers. The natural peanut oil rises to the top, so stirring is needed to reintegrate the oil and solids.

Hydrogenated oils are added to prevent separation and increase shelf life. While fully hydrogenated oils are free of trans fat, they increase the saturated fat content, which can negatively impact heart health.

Yes, added sugars in conventional peanut butter can lead to increased calorie intake, potential blood sugar spikes, and may reduce the overall health benefits of the spread.

Look for a short ingredient list that contains only peanuts and possibly salt. A good sign is visible oil separation, as it indicates the absence of added stabilizers.

Some companies use palm oil as a stabilizer in "no-stir" natural spreads, but this ingredient has faced environmental and health criticisms. The healthiest option remains peanut butter with only peanuts and salt, which requires stirring.