What is the Healthiest Peanut Butter in the World?

December 18, 2025 •

4 min read

According to a study cited by Denver Health, people who ate peanuts or peanut butter for breakfast felt full for up to 12 hours. With so many options available, choosing the healthiest peanut butter can be a challenge. Understanding the key differences in ingredients is vital for making an informed decision that supports your health goals.

Quick Summary

The healthiest peanut butter contains a minimal ingredient list, primarily just peanuts and sometimes salt. Avoid brands with added sugar, hydrogenated oils, or palm oil for superior nutrition. Natural separation of oil is a sign of a healthier product.

Key Points

Ingredient Simplicity: The healthiest peanut butter contains a minimal ingredient list, ideally just peanuts and a dash of salt.
Avoid Additives: Steer clear of brands with added sugar, hydrogenated oils, or palm oil to maximize health benefits.
Natural Separation: A layer of oil on top is a sign of a healthy, minimally processed product; simply stir before use.
Nutrient-Dense: Natural peanut butter is an excellent source of healthy fats, protein, fiber, and essential vitamins and minerals.
Check the Label: Always read the ingredient list to ensure you are buying a pure, nutritious product without unnecessary fillers.
Moderation is Key: Despite its health benefits, peanut butter is calorie-dense, so stick to the recommended serving size of 2 tablespoons.
Look for Natural or Organic: Opt for natural or organic varieties to ensure a higher-quality product without genetically modified organisms or preservatives.

Demystifying the "Healthiest" Peanut Butter

Defining the absolute "healthiest" peanut butter is subjective and depends on individual dietary needs and preferences. However, a consensus among nutritionists is that the best choice is a product with the shortest, simplest ingredient list. Look for brands containing just one or two ingredients: peanuts and, optionally, a pinch of salt. Many popular commercial brands contain unnecessary additives that diminish the health benefits of this otherwise nutritious food.

The Problem with Additives

Highly processed peanut butter often includes added sugars, hydrogenated vegetable oils, and stabilizers to prevent natural oil separation. These additives provide little to no nutritional value and can negatively impact health.

Added Sugar: Brands that add molasses, corn syrup, or cane sugar increase the calorie content without adding nutrients. The American Heart Association recommends limiting daily added sugar intake.
Hydrogenated Oils: These are added for a smooth, no-stir texture and to extend shelf life. The process creates trans fats, which are known to increase bad cholesterol and heart disease risk. Although partially hydrogenated oils have been banned, fully hydrogenated oils may still be used and should be consumed in moderation.
Palm Oil: Used as a stabilizer, palm oil is high in saturated fat and may raise bad cholesterol levels. It is also associated with environmental concerns regarding deforestation.

Why Natural Separation is a Good Sign

When you see a layer of oil sitting atop your peanut butter, it’s a positive sign. This separation indicates that the product contains minimal processing and no unnecessary stabilizers. While it requires a bit of stirring, this is a small price to pay for a purer, more nutritious product. For easier stirring, some recommend storing the jar upside down.

Comparing Healthy Peanut Butter Brands

To help you find the best option for your diet, here is a comparison of several highly-regarded healthy peanut butter brands, all of which avoid unnecessary additives.


Brand	Key Ingredients	Key Features	Stir-Required?	Added Sugar?	Palm Oil?
Crazy Richard's 100% Peanuts!	Peanuts	Single ingredient, no salt, widely available	Yes	No	No
Teddie All Natural	Peanuts, salt	Minimalist ingredients, no additives	Yes	No	No
Once Again Unsweetened	Dry roasted peanuts	Salt-free options available, organic, dry-roasted	Yes	No	No
Smucker's Natural	Peanuts, salt	Widely accessible, classic taste	Yes	No	No
Santa Cruz Organic	Organic dark-roasted peanuts, salt	Certified organic, dark-roasted flavor	Yes (on some varieties)	No	No

The Nutritional Advantages of Healthy Peanut Butter

A high-quality, natural peanut butter is more than just a spread; it's a nutrient-dense food. Its health benefits are numerous and well-documented:

Rich in Protein: Peanut butter is an excellent plant-based protein source, which is vital for muscle repair and growth.
Healthy Fats: The monounsaturated and polyunsaturated fats in peanut butter can help lower LDL ("bad") cholesterol levels, improving heart health.
Fiber-Packed: The fiber content aids digestion, promotes gut health, and helps you feel fuller for longer, which can be beneficial for weight management.
Vitamins and Minerals: Peanut butter is loaded with essential micronutrients like Vitamin E, magnesium, phosphorus, and niacin, which support skin health, nerve function, and energy production.
Antioxidants: Peanuts contain protective plant compounds like resveratrol and p-coumaric acid, which provide antioxidant effects.

How to Incorporate Healthy Peanut Butter into Your Diet

While moderation is key due to its high-calorie density, incorporating healthy peanut butter into your diet is simple and delicious. A standard serving size is typically 2 tablespoons.

On Toast: Spread it on whole-grain toast for a filling, high-protein breakfast.
In Smoothies: Blend a tablespoon into your morning smoothie for a creamy texture and nutrient boost.
With Snacks: Dip apple slices, celery sticks, or bananas into it for a quick, balanced snack.
In Cooking: Use it in savory sauces, dressings, or marinades for an added depth of flavor.
As a Topping: Drizzle it over oatmeal or yogurt for extra protein and healthy fats.

Final Verdict: What is the healthiest peanut butter?

Ultimately, the healthiest peanut butter is the one with the fewest ingredients. Look for a product containing only peanuts and perhaps a touch of salt. Brands like Crazy Richard's, Teddie, and Smucker's Natural are excellent choices that prioritize purity over unnecessary additives. By opting for these minimalist products, you maximize the natural nutritional benefits of peanuts and avoid added sugars, hydrogenated oils, and stabilizers. Always check the ingredient label and, if the oil separates, remember that a good stir is all it takes for a healthier, more delicious result.

Is Powdered Peanut Butter Healthy?

Powdered peanut butter, such as PB2, is a valid low-fat, low-calorie alternative. It is made by pressing most of the oil out of roasted peanuts and often contains added sugar or salt, so check the ingredient list carefully. While it provides less fat and calories, it also offers less of the heart-healthy monounsaturated fats found in traditional peanut butter.

Frequently Asked Questions

While it depends on your specific needs, Crazy Richard's 100% Peanuts! is often cited by nutritionists as one of the healthiest, as it contains only one ingredient: peanuts.

Generally, yes. Natural peanut butters typically contain just peanuts and sometimes salt, avoiding the added sugars and hydrogenated oils found in conventional brands.

Palm oil is a stabilizer high in saturated fat and is sometimes added to prevent oil separation. It can raise bad cholesterol levels and has environmental implications.

Not necessarily. When fat is removed from peanut butter, manufacturers often add sugar and other less-healthy ingredients to compensate for flavor loss. The healthy fats in natural peanut butter are beneficial for your body.

Look for a very short ingredient list, ideally with only 'peanuts' and 'salt' listed. Avoid any brand that lists 'added sugar,' 'hydrogenated oil,' or 'palm oil'.

Before each use, stir the oil back into the peanut butter until it is fully incorporated. For easier mixing, you can store the jar upside down.

Yes, when consumed in moderation. The protein, fiber, and healthy fats in peanut butter can promote satiety, helping you feel fuller for longer and reducing overall calorie intake.