Which Peanut Butter Is Just Peanuts? A Complete Guide

According to the National Peanut Board, Americans consume around 700 million pounds of peanut butter annually. However, many popular commercial varieties contain more than just nuts, leading many to ask: which peanut butter is just peanuts? Making healthier selections starts with understanding how to read a food label and recognizing the healthiest brands on the market.

Quick Summary

This guide details how to identify peanut butter made with only peanuts and optional salt. It explains how to decipher food labels to avoid added sugar, oils, and other stabilizers. Included are recommendations for pure peanut butter brands and a comparison of nutritional content.

Key Points

• Ingredient Transparency: The purest peanut butter contains only peanuts, with some brands including optional salt.

• Label Reading Skills: Look for a short and recognizable ingredient list and ignore misleading marketing claims like "all-natural" on the front of the jar.

• Avoid Additives: Steer clear of products listing added sugars (like corn syrup) and hydrogenated oils, which are used as stabilizers and can contain trans fats.

• Best Brands: Reputable pure peanut butter brands include Crazy Richard's, Spread the Love, Smucker's Natural, and Vör.

• Homemade Option: For ultimate control, you can easily make your own peanut butter at home with just dry-roasted peanuts and a food processor.

• Refrigeration Recommended: Pure peanut butter requires stirring because the oil separates naturally. Refrigeration helps it thicken and extends its shelf life.

Why Choose Pure Peanut Butter?

Commercial peanut butter often contains added sugars, hydrogenated oils, and emulsifiers to improve its texture, sweetness, and shelf stability. While convenient, these ingredients can increase the calorie count and reduce the overall nutritional value. By choosing a peanut butter that is just peanuts (and maybe a little salt), you are prioritizing a more natural product. Pure peanut butter offers a cleaner, more robust peanut flavor and retains the natural, healthy fats, fiber, and protein that make peanuts a nutritious food. Opting for a minimal-ingredient product means you're consuming fewer artificial additives and processed ingredients. This is especially important for those managing blood sugar levels or trying to reduce their intake of added sugars.

How to Read a Peanut Butter Label

To find a truly pure peanut butter, you must look beyond the marketing claims on the front of the jar. Phrases like "all-natural" can sometimes be misleading. The most crucial step is to read the ingredient list, which is printed in descending order by weight.

• Check the Ingredients List: The ideal list should contain only one or two items: "peanuts" and sometimes "salt". If you see anything else, such as sugar, molasses, or palm oil, the product is not pure peanuts.
• Avoid Added Sugars: Sugar can appear under many names, including cane sugar, corn syrup, dextrose, and evaporated cane juice. These are often added to enhance flavor but detract from a healthier profile.
• Beware of Hydrogenated Oils: These are added as stabilizers to prevent oil separation. They can be a source of trans fat and are often found in shelf-stable varieties that do not require stirring.
• Look for Transparency: Reputable brands that offer pure peanut butter will often highlight their simple ingredient list on the front of the packaging, stating "100% Peanuts" or "No Added Sugar".

Popular Brands That Are Just Peanuts

Several brands are committed to producing pure peanut butter with minimal or no additives. These are often labeled as "natural" and require stirring due to the natural separation of oil.

• Crazy Richard's: This brand is well-known for its single-ingredient peanut butter, containing only peanuts. It comes in both creamy and crunchy varieties.
• Spread the Love Organic Peanut Butter Naked: Made with just organic dry-roasted peanuts and no added salt, sugar, or oil.
• Smucker's Natural: A widely available option, Smucker's natural peanut butter uses just peanuts and salt. It's a great choice for those seeking a pure option from a familiar brand.
• Trader Joe's Organic Creamy Salted Valencia Peanut Butter: While this one includes salt, it contains no other added ingredients. They also offer an unsalted version for those who prefer it.
• Vör Peanut Butter: This brand proudly advertises its products as being made from 100% dry-roasted peanuts with no added oils, sugars, or preservatives.
• 365 Organic Unsweetened & No Salt Peanut Butter (Whole Foods Market): A reliable store brand for those looking for an organic, unsalted, and single-ingredient option.

Comparison Table: Pure vs. Conventional Peanut Butter

Feature	Pure Peanut Butter	Conventional Peanut Butter
Ingredients	Peanuts, sometimes salt	Peanuts, sugar, hydrogenated oils, salt
Oil Separation	Yes, stirring is required	No, stabilizers prevent separation
Flavor	Rich, nutty, and natural peanut taste	Sweet, often masking the natural peanut flavor
Texture	Can be thinner and less uniform	Thick, smooth, and consistent
Nutritional Profile	Higher in healthy monounsaturated and polyunsaturated fats; lower in carbs	Contains added sugar and potentially unhealthy trans fats from hydrogenated oils
Shelf Life	Shorter; refrigeration recommended	Longer, stable at room temperature

Making Your Own Peanut Butter

For complete control over ingredients, making homemade peanut butter is a simple and rewarding process. All you need is a food processor or a high-speed blender.

Simple Homemade Peanut Butter Recipe

• Ingredients: 2 cups of dry-roasted peanuts, unsalted. Optional: a pinch of sea salt to taste.
• Instructions:
  1. Place the peanuts in the food processor.
  2. Process for 1-2 minutes until they form a thick paste.
  3. Scrape down the sides of the bowl and continue processing.
  4. The mixture will become smoother and creamier as the natural oils are released. This can take up to 10 minutes, so be patient.
  5. Once the desired consistency is reached, add salt if using and pulse to combine.
  6. Transfer to an airtight container and store. Refrigeration will cause it to thicken.

Conclusion

Choosing a peanut butter that is just peanuts is a straightforward way to opt for a healthier, less processed food. By reading the ingredients list carefully, you can avoid unnecessary additives like sugar and hydrogenated oils. Brands like Crazy Richard's, Spread the Love, and Smucker's Natural offer excellent, accessible choices, while making your own provides ultimate control and freshness. The next time you're in the grocery aisle, take an extra moment to check the label, and you can be confident you're making a pure, nutritious choice for your pantry and your health. For more on the benefits of whole foods, you can explore resources from Harvard T.H. Chan School of Public Health's nutrition department.

Other Pure Peanut Butter Options

• Adam's 100% Natural Peanut Butter: Known for its simple recipe of just peanuts and a pinch of salt.
• MaraNatha Organic Creamy Peanut Butter: Offers an organic option with just roasted peanuts and sea salt.
• Whole Earth Smooth Peanut Butter: Provides a no-added-sugar option that is a natural source of protein.

Harvard T.H. Chan School of Public Health: The Nutrition Source

Frequently Asked Questions

What is the difference between natural and regular peanut butter?

Natural peanut butter typically contains only peanuts and sometimes salt, and the oil separates, requiring stirring. Regular peanut butter contains added sugars, hydrogenated oils, and stabilizers to prevent oil separation and maintain a consistent, sweeter texture.

How can I tell if there is added sugar in my peanut butter?

You can tell by checking the ingredients list on the food label. If you see terms like sugar, cane sugar, molasses, or corn syrup listed, the product contains added sugar.

Why does pure peanut butter need to be stirred?

Pure peanut butter needs to be stirred because it does not contain added stabilizers like hydrogenated oils. The natural peanut oil separates from the ground-up peanuts and rises to the top of the jar.

Is it healthier to make my own peanut butter?

Making your own peanut butter can be healthier if you usually purchase brands with added sugars and oils. You have complete control over the ingredients, ensuring it is 100% peanuts.

Which brands offer a peanut butter with only peanuts and no added salt?

Brands like Crazy Richard's, Spread the Love Organic Naked, and Whole Foods 365 Organic Unsweetened & No Salt offer options that contain only peanuts and no added salt.

Does all peanut butter contain palm oil?

No, not all peanut butter contains palm oil. Palm oil is often used as a stabilizer in conventional peanut butter, but pure and natural brands deliberately exclude it.

What does 'hydrogenated oil' mean on a peanut butter label?

Hydrogenated oil is a processed oil added to peanut butter to prevent the natural peanut oil from separating. It can be a source of unhealthy trans fats.