15 Healthiest Peanut Butters, According to Dietitians
Peanut butter is a pantry essential. Packed with protein, fiber, and monounsaturated fats, this "nut" butter (peanuts are technically a legume, not a nut) is an inexpensive plant-based protein source that is incredibly versatile and nutritious.
"It can be a great addition to recipes, sandwiches, and fruit if someone is trying to add some protein, healthy fats, and vitamins to their diet," says registered dietitian Lauren Manaker, MS, RDN, LD, of Nutrition Now Counseling.
To reap its benefits, healthy peanut butter should have just two ingredients: peanuts (duh) and sometimes a pinch of salt. But some of today's manufacturers—even the "all-natural" brands advertising themselves as healthy—pack their PBs with additives you simply don't need, which is why finding healthy peanut butter brands is so important.
To help you avoid the less stellar jars and find the best peanut butter, we talked to registered dietitians to identify which brands are worth buying. First, we'll discuss the benefits of eating peanut butter, how to spot the healthiest jars, and then get into our definitive list of the healthiest peanut butters.
What Are Some Benefits of Peanut Butter?
Peanut butter has many benefits beyond being the perfect spread for your PB&J.
Good source of protein. Most healthy peanut butter brands will deliver 7 grams of protein in each two-tablespoon serving.
Good source of healthy fats. Peanut butter is a good source of monounsaturated fatty acids and omega-6 fatty acids. "These fatty acids play multiple critical roles in the body, including cellular growth, cellular maintenance (specifically of skin and hair), immune response, and reproduction," says Rachel Fine MS, RD, CSSD, CDN, a registered dietitian, and owner of To The Pointe Nutrition.
Micronutrient-dense. Peanut butter is a good source of minerals such as magnesium, phosphorus, and zinc. "Peanut butter also provides some unique nutrients, like selenium and choline, and is a great source of biotin: the vitamin famous for supporting gorgeous hair and healthy nails," says Manaker.
Supports heart health. "Studies show that people who regularly include nuts, including peanut butter, in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts," says Elle Penner, MPH, RD, of Modern Minimalism.
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How To Choose the Best Healthy Peanut Butter
When you're shopping for peanut butter, there are a few things you should look out for when you check out the label. Nutritionists shared the following nutritional criteria they look for when selecting healthy peanut butter brands:
Short ingredient list: "As a dietitian, I choose peanut butters that contain the fewest ingredients possible. If I can select a peanut butter that contains only peanuts and a touch of salt, that is the best choice in my book," says Manaker.
Zero or low levels of added oils: "Oils, especially fully- or partially-hydrogenated oils, should not be in your PB. These are often added to extend shelf-life and prevent separation but can have negative impacts on blood cholesterol and triglyceride levels and increase the risk of heart disease," says Penner.
Zero or low added sugar: Peanut butter naturally contains some sugar, often 1-2 grams per serving, even if it's not listed in the ingredients. The key is to avoid added sugars like molasses, maltodextrin, and corn syrup, which add empty calories. According to Mikka Knapp, RDN, CLT, registered dietitian nutritionist and owner of Bright BodyNutrition, a small amount of added sugar in peanut butter is acceptable: "Many brands add sugar for sweetness. It's not a deal-breaker, but I look for brands with less than 2 grams of added sugar per serving."
Skip the low-fat or reduced-fat versions: Some lower-fat peanut butters contain more sugar to compensate for the reduced fat, which isn't ideal. "The fat found in peanut butter is a healthy addition to one's diet," says Manaker, which is why she does not recommend reduced-fat peanut butter.
15 Healthiest Peanut Butters
With those criteria in mind, dietitians gave us their personal recommendations for the best peanut butter you can buy. We've also included some unhealthier options to skip. Read on, then check out the 10 Healthiest Store-Bought Breads.
1. Smucker's Natural Peanut Butter Creamy
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 3 g)
Sodium: 110 mg
Carbs: 7 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Peanuts, Salt
Smucker's Natural Peanut Butter came up the most when we asked dietitians for the best peanut butter, particularly because it's economical and meets the dietitians' requirements of being made of just two ingredients: peanuts and salt. This is one of the best mainstream peanut butter brands on the market.
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2. MaraNatha Organic Creamy Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 15 g (Saturated Fat: 2 g)
Sodium: 70 mg
Carbs: 8 g (Fiber: 2 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Organic Dry Roasted Peanuts, Sea Salt
Although we like MaraNatha Peanut Butter because of its low sodium count, we like it more because it has the smoothest texture (thanks to a unique double-grind process) without needing any added oils.
3. Once Again Organic Creamy No Salt Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 14 g (Saturated Fat: 2 g)
Sodium: 0 mg
Carbs: 7 g (Fiber: 2 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Organic Peanuts
Although there are 2 grams of sugar in Once Again's Creamy Peanut Butter, it's completely natural with nothing added, which is why it's a favorite of Shira Sussi, MS, RD, CDN of Shira Sussi Nutrition. In fact, there's literally nothing added to this jar. Not even salt. So it's a good low-sodium peanut butter option for those looking to watch their salt intake or those who like to cook with peanut butter and season dishes themselves. If you do like salt, One Again also makes a salted version and a lightly sweetened version.
4. Crazy Richard's Creamy Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 180
Fat: 16 g (Saturated Fat: 2 g)
Sodium: 0 mg
Carbs: 5 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Peanuts
According to Crazy Richard's, they sneak in 540 peanuts into each jar of peanut butter—and nothing else! "My favorite peanut butter brand only has one ingredient: peanuts," says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club and owner of Nutrition Starring YOU. "Crazy Richard's peanut butter has no added oil, salt or sugar for those looking for the purest product. You can always add a touch of salt if you wish, but for people limiting sodium and sugar due to medical conditions or dietary preferences, Crazy Richard's is a fabulous choice. "
5. Santa Cruz Organic Creamy Peanut Butter, Dark Roasted
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 17 g (Saturated Fat: 4 g)
Sodium: 50 mg
Carbs: 5 g (Fiber: 3 g, Sugar: 1 g)
Protein: 8 g
Ingredients: Organic Roasted Peanuts, Salt
For a heartier, richer, roastier flavor with your peanut butter, opt for a jar from Santa Cruz, made from dark roasted Spanish peanuts.
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6. Spread the Love Organic Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 180
Fat: 12 g (Saturated Fat: 2.5 g)
Sodium: 0 mg
Carbs: 6 g (Fiber: 2 g, Sugar: 1 g)
Protein: 7 g
Ingredients: Organic Peanuts
"Spread the Love Organic Peanut Butter, made exclusively from organic peanuts, is a superb choice for several key reasons," says Mary Sabat MS, RDN, LD. "First, its single ingredient, organic peanuts, ensures that the peanut butter is pure and free from any additives. The organic nature of the peanuts also means they are grown without synthetic pesticides or fertilizers, which is better for both consumer health and the environment. Finally, this peanut butter provides a rich source of natural proteins, healthy fats, and fiber, all essential for a balanced diet."
RELATED: The 10 Unhealthiest Nut Butters on Grocery Shelves
7. Laura Scudder's Natural Smooth Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 3 g)
Sodium: 105 mg
Carbs: 7 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Peanuts, Salt
According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, this peanut butter from Laura Scudder is not only tasty but can bring you peace of mind due to its simple ingredients.
"This delicious peanut butter only contains two ingredients, peanuts and salt," says Young. "It provides 8 grams of protein and only 0 grams of added sugar."
She also notes, "Because it does not contain any hydrogenated oils, an oil separation will occur, which is normal."
8. Teddie Smooth All Natural Smooth Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 2.5 g)
Sodium: 125 mg
Carbs: 7 g (Fiber: 2 g, Sugar: 3 g)
Protein: 8 g
Ingredients: Dry roasted peanuts, Salt
Penner lists Teddie among her lists of favorite healthy peanut butter, alongside Costco's store brand Kirkland Signature Organic Peanut Butter.
9. Justin's Classic Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 210
Fat: 18 g (Saturated Fat: 3.5 g)
Sodium: 25 mg
Carbs: 6 g (Fiber: 1 g, Sugar: 2 g)
Protein: 7 g
Ingredients: Dry roasted peanuts, Palm oil
Justin Gold took his peanut butter from farmers' markets to bodegas everywhere, and it's caught on for good reason: It's creamy and addictive, but with a super-low sodium count.
10. Earth Balance Creamy Peanut + Flaxseed Spread
Nutrition (Per 2-tbsp serving):
Calories: 200
Fat: 16 g (Saturated Fat: 3.5 g)
Sodium: 115 mg
Carbs: 6 g (Fiber: 2 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Peanuts, Sugar, Flaxseed, Palm Oil, Salt
Yes, this peanut butter has sugar, but that's not a deal-breaker for Sandra Gultry, RDN, LDN, CPT, a registered dietitian nutritionist, certified personal trainer, and founder of It's All About Choices. "Earth Balance is a natural peanut butter with the added bonus of flaxseeds that comes in at less than 1 gram of added sugar. This label is still great!"
RELATED: 15 Healthiest Nut Butters on Grocery Shelves
11. Trader Joe's Creamy Salted Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 2.5 g)
Sodium: 140 mg
Carbs: 7 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Dry Roasted Peanuts, Salt
Trader Joe's fans can rest assured that a healthy peanut butter option will always be available on the shelf.
"Trader Joe's Creamy Salted Peanut Butter contains only two ingredients: Dry roasted peanuts and salt," says Young," and it contains zero grams of added sugar and provides 8 grams of protein per serving."
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12. Big Spoon Roasters Crunchy Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 160
Fat: 14 g (Saturated Fat: 2 g)
Sodium: 50 mg
Carbs: 6 g (Fiber: 2 g, Sugar: 2 g)
Protein: 7 g
Ingredients: High Oleic Runner Peanuts, Hubs Virginia Peanuts, Muddy Pond Sorghum Syrup, Jacobsen Sea Salt
Manaker also enjoys the crunch peanut butter from Big Spoon Roasters. "Sweetened with sorghum syrup and slightly salty, this peanut butter leans on two varieties of peanuts to result in a crunchy and satisfying butter that is a perfect topping for your toast," she says. "No fillers, no preservatives, and GMO-free, this peanut butter is high-quality and delicious."
13. PBfit Peanut Butter Spread
Nutrition (Per 2-tbsp serving):
Calories: 180
Fat: 14 g (Saturated Fat: 2.5 g)
Sodium: 150 mg
Carbs: 7 g (Fiber: 2 g, Sugar: 3 g)
Protein: 10 g
Ingredients: Roasted Peanuts, Pea Protein, Peanut Oil, Coconut Palm Sugar, Sea Salt
This PBfit Peanut Butter Spread is unique in its ingredients, which gives you a nice protein boost with your snack.
The added pea protein in this spread "provides extra protein than usual, with 10 grams of protein per serving." says Young. "This sweet and creamy peanut butter contains minimal ingredients and is perfect to pair with apples or to add to shakes or smoothies."
14. Whole Foods 365 Peanut Butter, Unsweetened and No Salt
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 2.5 g)
Sodium: 0 mg
Carbs: 7 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Organic Dry Roasted Peanuts
If you're a fan of Whole Foods, you may want to try their peanut butter next time you need to add it to your list. This one is a favorite of Young's "because it contains just peanuts—no salt, sugar, or anything else."
15. Kirkland Organic Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 180
Fat: 12 g (Saturated Fat: 2.5 g)
Sodium: 65 mg
Carbs: 7 g (Fiber: 3 g, Sugar: 1 g)
Protein: 8 g
Ingredients: Dry Roasted Organic Peanuts, Salt
Kirkland Organic Peanut Butter uses only two ingredients, and Sabat says it's a great choice for those wanting a healthy choice.
"This peanut butter is an excellent choice due to its simple ingredients—just organic peanuts and a hint of sea salt," says Sabat. "This combination ensures that consumers enjoy all the natural benefits of peanuts without additives like sugars or hydrogenated oils, and the use of organic peanuts minimizes exposure to pesticides, promoting healthier consumption and environmental sustainability."
Also Good Options for Healthy Peanut Butters
Jif Natural Creamy Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 2.5 g)
Sodium: 80 mg
Carbs: 8 g (Fiber: 3 g, Sugar: 4 g)
Protein: 7 g
Ingredients: Peanuts, Sugar, Palm Oil, Salt, Molasses.
While the Jif brand doesn't meet the requirements for the best peanut butter, that doesn't mean you need to avoid it entirely if it's the only option available in your supermarket. Instead, just make a smart swap. "For clients who are loyal to the classic Jif brand, I recommend they switch from the original to the natural variety. The taste is identical and you avoid harmful trans fats from hydrogenated oils. The added sugars stay within my 2 grams per serving recommendation. Plus, you can't beat the price at $2.28 a jar," says Knapp.
NuttZo Peanut Trail Mix
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 2.5 g)
Sodium: 40 mg
Carbs: 7 g (Fiber: 3 g, Sugar: 2 g)
Protein: 9 g
Ingredients: Peanuts, Cashews, Almonds, Brazil Nuts, Flax Seeds, Sunflower Seeds, Hazelnuts, Celtic sea salt
Increasing the diversity in your diet will help to provide your body with more nutrients, vitamins, and minerals it needs to function at its best. One of the easiest ways to do that is by opting for NuttZo Peanut Butter Trail Mix Spread, which includes a blend of six nuts and seeds, including selenium-rich Brazil nuts and fiber-rich flax seeds.
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Good and Gather Organic Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 2.5 g)
Sodium: 0 mg
Carbs: 7 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Dry Roasted Organic Peanuts
Target has everything you could dream of buying—and that includes healthy peanut butter, too! According to Sabat, their Good&Gather Organic Peanut Butter is a great choice for your next PB&J.
"The simplicity of its ingredient list ensures that consumers are getting a product that is free from unnecessary additives that can detract from the nutritional benefits of peanut butter," says Sabat. "This peanut butter also offers a rich source of natural protein, healthy fats, and fiber, making it not only a wholesome choice but also beneficial for heart health, weight management, and overall well-being.
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Noomi Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 180
Fat: 15 g (Saturated Fat: 2 g)
Sodium: 65 mg
Carbs: 7 g (Fiber: 2 g, Sugar: 3 g)
Protein: 6 g
Ingredients: Organic dry roasted peanuts, Organic Deglet Noor dates, Grapeseed oil, Peanut oil, Atlantic sea salt
Yes, there is such thing as a healthy sweetened peanut butter. "I am loving Noomi Peanut Butter," says Manaker. "It is made with the best ingredients: organic peanuts, sea salt, peanut oil, grapeseed oil, and dates instead of sugar. No hydrogenated oils or refined sugar!"
Crazy Richard's Peanut Butter Powder
Nutrition (Per 2-tbsp serving):
Calories: 50
Fat: 1.5 g (Saturated Fat: 0 g)
Sodium: 0 mg
Carbs: 4 g (Fiber: 2 g, Sugar: <1 g)
Protein: 6 g
Ingredients: Peanut Powder
The new wave of powdered peanut butters smashes out the fat calories, making them a favorite of dieters, leaving a dry powder that you reconstitute with water. If you're looking for the purest peanut powder (most brands have sugar), look no further than Crazy Richard's, a favorite of Sussi's.
Publix GreenWise Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 2.5 g)
Sodium: 100 mg
Carbs: 7 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Organic Dry Roasted Peanuts, Sea Salt.
According to Manaker, Publix's GreenWise Creamy Peanut Butter is a healthy choice because it's "made with organic peanuts and natural ingredients, and this peanut butter is a perfect combination that fits into many different healthy lifestyles."
Thrive Market Organic Peanut Butter, Creamy
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 16 g (Saturated Fat: 2.5 g)
Sodium: 100 mg
Carbs: 7 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g
Ingredients: Organic Peanuts
Few ingredient lists are as simple as Thrive Market's Peanut Butter. What makes this option really stand out is the fact that it only has one ingredient (peanuts), it's organic, and it comes in at a cheap price. You can thank the low cost to Thrive Market's mission to bring healthier foods to more homes at more affordable prices. All you have to do is sign up for a yearly membership to unlock their discounted prices. An added bonus: this PB comes in a handy squeezable pouch—no need to dirty up a knife!
The Worst Peanut Butters
The unhealthiest peanut butter jars are high in sugar, unnecessary emulsifiers like monoglycerides, and hydrogenated oils, while also being low in protein.
Worst: Peanut Butter&Co. White Chocolatey Wonderful
Nutrition (Per 2-tbsp serving):
Calories: 180
Fat: 13 g (Saturated Fat: 3 g)
Sodium: 35 mg
Carbs: 12 g (Fiber: 2 g, Sugar: 7 g)
Protein: 6 g
There may be plenty of great peanut butter options from Peanut Butter&Co., but their White Chocolatey Wonderful isn't one of them. There's only 6 grams of protein vs. the 7 to 8 grams in the options above. Plus, it has almost four times the sugar of the best peanut butter jars on this list, 6 of which are "added" sugar grams, equating to about 12% of your daily recommended limit.
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Worst: SKIPPY Reduced Fat Creamy Peanut Butter Spread
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 12 g (Saturated Fat: 2 g)
Sodium: 170 mg
Carbs: 14 g (Fiber: 2 g, Sugar: 4 g)
Protein: 7 g
When you read "Reduced Fat," know that it usually means higher-in-sugar. Skippy adds corn syrup solids and sugar to this jar.
Worst: Peter Pan Creamy Original Peanut Butter
Nutrition (Per 2-tbsp serving):
Calories: 200
Fat: 16 g (Saturated Fat: 3.5 g)
Sodium: 125 mg
Carbs: 7 g (Fiber: 2 g, Sugar: 3 g)
Protein: 8 g
You can thank the addition of hydrogenated vegetable oils to this Peter Pan Peanut Butter for its higher-than-average calorie count.
Worst: Jif Reduced Fat Creamy Peanut Butter Spread
Nutrition (Per 2-tbsp serving):
Calories: 190
Fat: 12 g (Saturated Fat: 2.5 g)
Sodium: 190 mg
Carbs: 15 g (Fiber: 2 g, Sugar: 4 g)
Protein: 7 g
This famous peanut butter only contains 60% peanuts, so what's other 40%? Turns out it's 14 other ingredients, such as corn syrup solids and fully hydrogenated vegetable oils.
Worst: Peter Pan Peanut&Honey Spread, Natural, Honey Roast, Creamy
Nutrition (Per 2-tbsp serving):
Calories: 200
Fat: 14 g (Saturated Fat: 3 g)
Sodium: 130 mg
Carbs: 11 g (Fiber: 2 g, Sugar: 8 g)
Protein: 7 g
If you want your peanut butter to have almost as much sugar as your jelly, you can buy this tub of Peter Pan Honey Roast Creamy Peanut Butter. But if you don't want to eat over 30 grams of sugar in your peanut butter and jelly sandwich, it's best that you pass.
This story has been updated to include new information, fact-checking, and copyedits.
