Which Natural Peanut Butter Is the Healthiest?

According to nutrition experts, the healthiest natural peanut butter contains a minimum of ingredients—often just peanuts. The best options offer a simple blend of protein and healthy fats, but which natural peanut butter is the healthiest among the many brands available? This article will help you navigate the grocery aisle to find the purest, most nutritious choice for your pantry.

Quick Summary

The healthiest natural peanut butter is determined by its ingredients, with single-ingredient products being the best. Factors like added salt, sugar, and oils can affect nutritional quality. Understanding how to read labels helps identify the best brands for health-conscious consumers.

Key Points

• Ingredient Simplicity: The healthiest natural peanut butter contains only peanuts, or peanuts with a touch of salt, avoiding unnecessary additives.

• Avoid Additives: Steer clear of brands that use added sugars, hydrogenated oils, and emulsifiers, which diminish the health benefits of the spread.

• Read the Label: Always check the ingredient list. The shorter the list, the healthier the product is likely to be.

• Embrace Separation: Oil separation is a normal sign of a pure, natural product without stabilizers. Simply stir to recombine.

• Consider Organic: Organic varieties ensure the peanuts are grown without synthetic pesticides, offering an even cleaner product.

• Moderation is Key: Despite its health benefits, peanut butter is calorie-dense. A standard serving size is typically two tablespoons.

The Core Difference: Natural vs. Conventional Peanut Butter

Many consumers gravitate toward natural peanut butter because it's perceived as healthier, and for good reason. The primary distinction lies in the ingredient list. Conventional brands often include added sugars, hydrogenated vegetable oils, and emulsifiers to create a smooth, non-separating consistency. Natural varieties, by contrast, typically contain just one or two ingredients: peanuts and, sometimes, a little salt. The oil separation common in natural peanut butter is a sign of this minimal processing.

Why Ingredients Matter

Added Sugars: Excess sugar in the diet is linked to numerous health issues, including weight gain and a higher risk of type 2 diabetes. While traditional peanut butter may only contain a small amount of added sugar per serving, it adds up over time. Natural options with no added sugar keep this sweet indulgence in check.

Hydrogenated Oils: These are used as stabilizers to prevent oil separation. Partially hydrogenated oils can create trans fats, which are bad for heart health. Even fully hydrogenated oils, which don't contain trans fats, are often added along with other less healthy ingredients. The oil in natural peanut butter is purely from the peanuts themselves, and the slight effort of stirring is a worthy trade-off for cleaner nutrition.

Excess Sodium: Some brands pack in more sodium than necessary, especially those that add salt beyond a simple pinch for flavor. For those watching their sodium intake, especially for blood pressure management, unsalted natural varieties are the ideal choice.

Decoding the Healthiest Brands

When searching for the healthiest peanut butter, look for the shortest ingredient list possible. The gold standard is a product containing 100% peanuts, with no added salt, sugar, or oils. Several brands fit this profile and are widely recommended by nutrition experts.

• Crazy Richard's 100% Peanuts! Natural Peanut Butter: Often cited as a top contender, this brand features only one ingredient: peanuts. It's available in both creamy and crunchy varieties and is a pure, unadulterated choice.
• Once Again Unsweetened Crunchy Peanut Butter: This certified organic option uses just one ingredient—dry-roasted peanuts—with no salt or sugar added.
• Spread the Love Naked Organic Peanut Butter: As the name suggests, this organic peanut butter contains only one ingredient: peanuts.
• Teddie All Natural Peanut Butter: This popular brand offers varieties with just peanuts and a pinch of salt or completely unsalted versions.

Comparison of Healthy Peanut Butter Brands

Brand	Ingredients	Added Sugar	Added Oil	Notes
Crazy Richard's	Peanuts	No	No	One of the purest options; no stirring required due to thicker consistency.
Once Again	Organic Peanuts	No	No	Certified organic, unsweetened, and salt-free options.
Spread the Love	Organic Peanuts	No	No	Single-ingredient organic peanut butter for the cleanest choice.
Teddie All Natural	Peanuts, Salt (optional)	No	No	Classic brand with very minimal, transparent ingredients.
Smucker's Natural	Peanuts, Salt	No	No	Widely available, with simple ingredients; requires stirring.
Trader Joe's Organic	Organic Peanuts	No	No	Simple and affordable organic option with no added salt or sugar.

How to Store Natural Peanut Butter

Because natural peanut butter lacks stabilizers, the peanut oil will naturally separate and rise to the top. This is a normal and expected characteristic. Simply stir it well when you first open the jar to incorporate the oil. After that, refrigerating the jar helps keep the oil and solids combined and maintains a firmer, more spreadable consistency. If you don't mind a runnier butter, storing it in the pantry is also fine, but you'll need to stir it before each use.

Conclusion

The ultimate answer to which natural peanut butter is the healthiest is simple: the one with the fewest ingredients. For optimal health, choose a brand that contains only peanuts and, if you prefer, a minimal amount of salt. By avoiding added sugars, hydrogenated oils, and unnecessary preservatives, you get a product rich in healthy monounsaturated fats, protein, and nutrients like vitamin E and magnesium, without the negative health impacts of processed additives. Reading labels carefully and prioritizing purity over convenience will lead you to the healthiest choice, and the brands listed above are excellent places to start your search.

For more information on the health benefits of peanuts and navigating food labels, visit the National Peanut Board's official website.

Frequently Asked Questions

What is the key difference between natural and regular peanut butter?

Natural peanut butter typically contains just peanuts and salt, while regular peanut butter includes added sugars, oils, and stabilizers to prevent separation and alter texture.

Is oil separation in natural peanut butter normal?

Yes, oil separation is a normal characteristic of natural peanut butter. It is a sign that the product does not contain added emulsifiers to keep it mixed.

How do you store natural peanut butter?

After opening and stirring the jar thoroughly, refrigerate natural peanut butter to prevent the oil from separating again and to maintain a firmer consistency.

What should I look for on the ingredient list?

Look for a list that contains only 'peanuts' or 'peanuts and salt.' Avoid brands with added sugar, molasses, palm oil, or hydrogenated oils.

Are 'reduced-fat' peanut butters healthier?

No, reduced-fat peanut butters are often not healthier. When fat is removed, manufacturers typically replace it with more sugar and salt to improve flavor, counteracting any health benefits.

Is organic natural peanut butter better than regular natural peanut butter?

Organic natural peanut butter is made with organically grown peanuts, meaning they were produced without synthetic pesticides. It is often a cleaner choice for those who prefer to avoid these chemicals.

Can I make my own healthy peanut butter at home?

Yes, you can make your own. Just roast plain peanuts and blend them in a food processor until creamy. You can add salt to taste or leave it unsalted.