What is the healthiest peanut butter in the supermarket? Your definitive guide

October 5, 2025 •

3 min read

With nearly 90% of American households consuming peanut butter, it is a kitchen staple, but not all jars are created equal. Knowing what is the healthiest peanut butter in the supermarket is crucial for making a truly nutritious choice that avoids added sugars and unhealthy oils.

Quick Summary

This article guides consumers on how to select a healthy peanut butter from supermarket shelves. It outlines what to look for on ingredient labels, explains the difference between natural and conventional varieties, and advises on avoiding harmful additives and hidden sugars.

Key Points

Check the ingredient list: The healthiest peanut butter has the shortest ingredient list, ideally just peanuts and a touch of salt.
Avoid added sugars: Many conventional brands add sugar for taste; opt for brands with no added sugar to avoid empty calories.
Steer clear of hydrogenated oils: Look for natural peanut butter where the oil separates, a sign that unhealthy, stabilizing oils have not been added.
Don't fall for 'reduced-fat' labels: These versions often replace healthy fats with less healthy sugars and fillers.
Embrace the need to stir: Natural peanut butter requires stirring because of oil separation, a small inconvenience for a healthier product.
Choose low-sodium options: For general heart health, aim for less than 140 mg of sodium per serving.
Mind your portions: Even healthy peanut butter is calorie-dense, so stick to the recommended two-tablespoon serving size.

Peanut butter is a beloved, creamy, and versatile spread that can be a healthy source of protein, heart-healthy fats, and essential vitamins and minerals. However, the grocery store aisle is filled with a vast array of options, and not all are created equal. The difference between a healthy choice and a processed treat lies in the ingredient list. Understanding what to look for and what to avoid is the first step toward making a smarter purchase.

The Minimalist Approach: Ingredients Are Key

For a genuinely nutritious peanut butter, the simpler the ingredient list, the better. The golden standard for healthy peanut butter is a jar containing just one or two ingredients: peanuts and perhaps a touch of salt. Any deviation from this simple formula signals a more processed product with potential additives that diminish its health benefits.

Ditching Added Sugar and Salt

Many popular conventional peanut butter brands contain significant amounts of added sugar. Excessive consumption of added sugar is linked to health risks. Seek out brands with zero or minimal added sugar listed in the ingredients. Similarly, while a dash of salt can improve taste, high sodium intake is a concern. Look for peanut butters with low sodium content, ideally under 100 mg per serving, or opt for unsalted varieties.

Avoiding Harmful Additives and Oils

A key difference between natural and conventional peanut butter is the presence of added hydrogenated oils. These oils are added as stabilizers to prevent oil separation. While fully hydrogenated oils do not contain trans fats, partially hydrogenated oils can. Experts recommend avoiding these additives, as they can negatively impact blood cholesterol and triglycerides. A natural, healthy peanut butter will have a visible layer of oil on top that needs to be stirred, indicating a less-processed product.

Natural vs. Conventional: A Nutritional Breakdown

To better understand your options, here is a comparison of natural and conventional peanut butter based on common supermarket choices.


Attribute	Healthy/Natural Peanut Butter	Conventional Peanut Butter
Ingredients	Peanuts, sometimes salt	Peanuts, added sugars (e.g., corn syrup), hydrogenated oils, emulsifiers
Nutritional Value	High in protein and healthy mono/polyunsaturated fats	Can have higher calorie and sugar content due to additives
Texture	Thinner, requires stirring due to oil separation	Creamy, consistent texture; often labeled "no-stir"
Additives	Minimal to none	Often contains stabilizers, emulsifiers, and added sweeteners
Best For	Health-conscious consumers focused on minimal processing	Consumers prioritizing convenience and sweetness

Top Healthy Peanut Butter Brands to Look For

When navigating the supermarket, keep an eye out for brands known for their commitment to simple, clean ingredients. Some highly-rated options include:

Trader Joe's Organic Creamy No Salt Valencia Peanut Butter.
365 Organic Unsweetened & No Salt Peanut Butter.
Teddie All Natural Smooth or Super Chunky Peanut Butter.
Smucker's Organic Creamy Peanut Butter.
Kirkland Organic Creamy Peanut Butter (Costco).

The Allure of Powdered Peanut Butter

Powdered peanut butter brands, like PB2 and PBfit, offer a lower-fat alternative by pressing most of the oil from peanuts. While lower in fat and calories, always check for added sugar.

What About 'Reduced-Fat' Peanut Butter?

This label can be misleading. When fat is removed, manufacturers often add sugar and other fillers, potentially making it a less healthy choice than natural, full-fat versions. The healthy unsaturated fats in peanuts are beneficial and should not be avoided.

Conclusion: Your Healthiest Choice Awaits

To find the healthiest peanut butter, read the label. Prioritize brands with the shortest ingredient list, ideally just peanuts and maybe salt. Avoid added sugars, hydrogenated oils, and unnecessary emulsifiers. By following these guidelines, you can confidently choose a wholesome and genuinely healthy spread.

For more expert advice on healthy eating, consider resources from reputable organizations like the American Heart Association.

Frequently Asked Questions

Natural peanut butter typically contains only peanuts and maybe salt, while conventional varieties include added sugar, salt, and hydrogenated oils to prevent separation and increase shelf life.

The layer of oil on top is a natural occurrence that happens because the product does not contain added stabilizers or emulsifiers. Simply stir the oil back into the peanut butter before use.

There is no significant nutritional difference between creamy and crunchy peanut butter. The choice is a matter of personal preference and texture.

No, reduced-fat versions are often less healthy. When fat is removed, manufacturers add sugar and other fillers to maintain flavor, which increases the sugar content and negates the supposed health benefit.

The term 'organic' primarily refers to farming practices, ensuring the peanuts are grown without synthetic pesticides or fertilizers. If both a regular natural and an organic peanut butter have only peanuts and salt, their core nutritional value is very similar. The choice is a personal preference.

The recommended serving size for peanut butter is typically two tablespoons, as it is a calorie-dense food. Mindful portion control is important for weight management.

After opening, natural peanut butter should be stored in the refrigerator to prevent the oil from separating and turning rancid. This extends its freshness.