Is there gluten in peanut butter? A guide to making safe dietary choices

October 24, 2025 •

4 min read

According to the Celiac Disease Foundation, gluten is a protein found in grains like wheat, barley, and rye, which means peanuts are naturally gluten-free. So, while pure peanut butter is naturally free of gluten, additives and processing methods can introduce gluten into the product.

Quick Summary

Pure peanut butter is naturally gluten-free, but processing and additives can introduce gluten. Risks include cross-contamination from shared equipment and hidden gluten in flavorings. Reading labels for ingredients and 'gluten-free' certification is crucial for individuals with celiac disease or gluten sensitivity.

Key Points

Pure Peanut Butter Is Gluten-Free: Peanuts are legumes, not grains, so in their natural, pure form, they contain no gluten.
Processing Is the Main Risk: The primary sources of gluten are cross-contamination on shared factory equipment and gluten-containing additives or flavorings.
Cross-Contamination Is a Concern for Celiacs: For those with celiac disease, even trace amounts of gluten from shared equipment are a serious health risk and should be avoided.
Look for Labels and Certifications: The safest way to buy gluten-free peanut butter is to look for products clearly labeled 'gluten-free' or certified by a third party like GFCO.
Always Read the Ingredient List: Flavored varieties or less-processed brands may contain hidden gluten, so check the ingredient list for potential sources.
Beware of Household Cross-Contamination: In a shared kitchen, use separate utensils and containers to prevent gluten from transferring from regular bread or other products.

Understanding Gluten and Your Diet

Gluten is a protein compound found in certain cereal grains, primarily wheat, barley, and rye. For individuals with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause a range of symptoms, including digestive issues, fatigue, and other health problems. While a gluten-free diet is essential for these individuals, many others also opt for it for potential digestive health benefits. Understanding which foods are naturally gluten-free and which carry risks due to processing is key to navigating this diet successfully. Peanuts, the core ingredient of peanut butter, are legumes, not grains, and are therefore naturally gluten-free. However, the journey from raw peanut to finished spread involves many steps where gluten can be introduced.

The Pure Ingredients vs. The Processed Product

The fundamental components of peanut butter are simple: peanuts and sometimes salt. In this pure form, the product is entirely gluten-free. The challenge arises with commercially processed peanut butters, which often contain extra ingredients and are manufactured in facilities that handle other gluten-containing products.

Potential Sources of Gluten in Peanut Butter:

Cross-Contamination: The most significant risk comes from shared manufacturing equipment. If a factory processes both peanut butter and gluten-containing products like cookies or crackers, trace amounts of gluten can find their way into the peanut butter, even if the ingredients themselves are gluten-free. For someone with celiac disease, even a tiny amount of gluten (under 20 parts per million, or ppm) can trigger an immune response.
Additives and Flavorings: Processed peanut butters, especially flavored varieties like 'honey-roasted' or 'chocolate swirl,' may contain additives that use gluten as a binder or stabilizer. Ingredients listed vaguely as 'natural flavor' or 'modified food starch' could potentially contain gluten derivatives.
In-Store Grinding: While fresh-ground peanut butter might seem like a safe choice, in-store grinders can be a source of cross-contamination if they are also used for other nuts or seeds that have been exposed to gluten.

How to Verify if Your Peanut Butter is Gluten-Free

For those who must strictly avoid gluten, simply assuming peanut butter is safe is not enough. Diligence is required in checking labels and understanding certification standards.

Steps to take:

Look for the 'Gluten-Free' Label: The most reliable method is to choose products explicitly labeled 'gluten-free'. In the U.S., this means the product must contain less than 20 ppm of gluten, which is the standard set by the FDA.
Seek Third-Party Certification: For maximum assurance, opt for products with third-party gluten-free certification, such as the GFCO (Gluten-Free Certification Organization). Certified products often have stricter standards, sometimes requiring less than 10 ppm of gluten.
Read the Ingredient List: Always read the ingredient list to ensure no gluten-containing items like wheat flour, barley malt, or modified food starch (unless specified as gluten-free) are included.
Check for Allergy Warnings: Look for a warning like 'May contain wheat' near the ingredient list. While this doesn't guarantee the presence of gluten, it indicates a risk of cross-contamination and should be avoided by those with celiac disease.

Natural vs. Commercial Peanut Butter: A Comparison

To make an informed choice, consider the key differences between natural and commercial peanut butter. This comparison highlights why label scrutiny is essential.


Feature	Natural/Organic Peanut Butter	Commercial Peanut Butter
Ingredients	Typically just peanuts and salt. Some organic brands may use organic peanuts and no additives.	Often includes emulsifiers, hydrogenated oils, added sugars, and flavorings.
Consistency	Can be oily and requires stirring, as it lacks stabilizers.	Creamy, smooth, and does not separate due to added emulsifiers.
Gluten Risk	Very low to non-existent, especially if certified gluten-free. Risk is mainly from cross-contamination in shared facilities.	Potential for gluten from cross-contamination and added ingredients.
Labeling	Often clearly labeled 'gluten-free' and sometimes with third-party certification.	Some varieties are gluten-free, but others may not be, requiring careful label checking.
Nutritional Profile	Higher in healthy fats and lower in added sugar compared to many commercial versions.	Can contain higher levels of added sugar, sodium, and trans fats, depending on the brand and variety.

Practical Tips for a Gluten-Free Lifestyle

Navigating a gluten-free diet extends beyond just reading the label on a peanut butter jar. To avoid accidental gluten exposure, especially for those with severe sensitivities or celiac disease, proactive measures are necessary.

Kitchen Habits: In a household with both gluten-free and gluten-containing foods, prevent cross-contact by using separate, color-coded utensils, cutting boards, and toasters. Never use the same knife for gluten-free peanut butter after it has been used on regular bread.
Brand Communication: For maximum confidence, especially with highly sensitive individuals, contact the peanut butter brand directly to ask about their manufacturing processes and whether they have dedicated gluten-free lines.
DIY Peanut Butter: The safest option is to make your own at home using only fresh, roasted peanuts. This eliminates any risk of external contamination from additives or shared equipment.

Conclusion

While peanuts themselves are a naturally gluten-free legume, the question, "Is there gluten in peanut butter?" does not have a simple 'yes' or 'no' answer. The presence of gluten in commercial peanut butter depends on the manufacturing process, the presence of additives, and the risk of cross-contamination from shared equipment. For individuals adhering to a gluten-free diet, particularly those with celiac disease, checking for a clear 'gluten-free' label or third-party certification is the most reliable way to ensure safety. By understanding the risks and practicing careful label reading, you can confidently enjoy this versatile and nutritious spread as part of a healthy, gluten-free lifestyle.

Beyond Celiac provides more information on the gluten-free diet

Frequently Asked Questions

No, not all brands are guaranteed to be gluten-free. While the peanuts themselves are naturally gluten-free, some manufacturers may process their peanut butter on shared equipment with gluten-containing foods, leading to cross-contamination.

The safest method is to choose a peanut butter that is certified gluten-free by a third-party organization, such as GFCO, as they adhere to strict testing standards.

Yes, it is very easy for peanut butter to become cross-contaminated in a shared household through double-dipping utensils that have also touched gluten-containing items like regular bread.

Many popular brands, including Skippy, Jif, and Smucker's, offer gluten-free varieties, often indicated on the label. Brands like Justin's are also known for their certified gluten-free options.

Yes, people with celiac disease must be very cautious and should only choose products that are certified gluten-free to avoid even trace amounts of contamination, which can still cause a severe reaction.

Not necessarily. Flavored varieties may contain additional ingredients, such as flavorings or binders, that are derived from gluten-containing grains. Always check the ingredient list carefully.

Yes, making your own peanut butter from scratch is the safest option, as it guarantees only naturally gluten-free ingredients are used, and you have full control over the process to avoid contamination.