Dietitians Share How to Choose the Best Peanut Butter

Peanut butter is by far one of the most popular spreads in many pantries. Whether you like it in a classic PB&J sandwich, slathered on an apple or a banana, or whisked into savory sauce for noodles or satays, peanut butter is incredibly versatile. Plus, it’s quick, easy, healthy and delicious! 

However, with so many options on store shelves, it can be tricky to know which jar to toss into your cart. So, we asked five dietitians how to choose the healthiest peanut butter, and they all said the exact same thing: look for one that contains just peanuts. 

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Dietitian-Approved Tips to Choose a Healthy Peanut Butter

Read the Ingredient List. When shopping for peanut butter, our dietitians all recommended starting by looking at the ingredient list. “Look for products that contain ‘peanuts’ as the first ingredient—or even the only ingredient!” says Amanda Blechman, RDN, CDN, director of nutrition and scientific affairs at Danone North America. 

Avoid Added Oils. If you’ve ever peered into a jar of peanut butter and noticed a pool of oil on top, don’t worry. This separation is completely normal and natural. Yet, some manufacturers add extra oil to prevent this separation and extend shelf life. However, it’s not necessary, especially since peanuts naturally already contain plenty of healthy unsaturated fats, says Sapna Peruvemba, M.S., RDN, a registered dietitian specializing in plant-based nutrition. To complicate matters, the most commonly added oils (palm oil and hydrogenated vegetable oils) contain unhealthful saturated and trans fats that may be harmful to your heart health. So, they’re the last thing you need in your jar. 

Watch Out for Added Sugar and Salt. Some brands sneak in sugar, high-fructose corn syrup, molasses or salt to enhance their spread’s flavor. That makes it easy to consume excess sugar and sodium without realizing it, says Blechman. Your mission: Look for jars without added sugar and with minimal to no salt. You may also want to skip brands with preservatives, like potassium sorbate and sodium benzoate, that are used to extend shelf life. (These tips can show you how to store your jar for maximum freshness instead.)

Health Benefits of Peanut Butter

“Peanut butter is a nutrient-dense food. It provides a source of healthy fats, fiber, protein and several vitamins and minerals to support overall wellness,” says Andrea Mathis, M.A., RDN, LD, a registered dietitian and owner of Beautiful Eats & Things. So, it has a lot going for it! 

Packed with Healthy Fats

A 2-tablespoon serving of peanut butter contains 16 grams of total fat If that sounds like a lot, you’ll be relieved to know the majority is heart-healthy unsaturated fat. Depending on how your PB is made, it may also contain a bit of saturated fat (more on this soon!). But overall, unsaturated fat predominates. 

Provides Plant-Based Protein

If you’re trying to add more heart-healthy plant-based protein to your plate, peanut butter is a win. Each 2-tablespoon serving contains 7 grams of protein. That’s more than you’d get from a whole large egg. 

May Help Balance Blood Sugar

In addition to healthy fats and protein, peanut butter gives you a little fiber bump (roughly 2 grams per 2 tablespoons). This trifecta of slowly digested nutrients makes peanut butter a blood sugar-friendly snack, so it’s unlikely to cause blood sugar spikes (as long as you pick a no-sugar-added jar!). 

Loaded with Nutrients

Peanut butter is a tasty way to get vitamins and minerals like copper, manganese, magnesium, niacin and folate. Peanuts are also rich in powerful antioxidants, especially vitamin E and phenolic acids, which protect your cells from damage and help fight disease, says Peruvemba. If you can find a brand that contains the skins, grab it! Research has found that peanut skins contain more phenolic acids than antioxidant-rich green tea, blackberries or blueberries.

Incorporating Peanut Butter into a Healthy Diet

Peanut butter isn’t just great for you. It’s also super-versatile, says Diana Mesa, RDN, LDN, CDCES, a registered dietitian and founder of En La Mesa Nutrition. 

Here are some of dietitians’ favorite ways to make it part of a healthy diet. 

• Incorporate It into Breakfast: You probably already know peanut butter is delicious on toast. But don’t stop there. Fold it into a batch of High-Protein Peanut Butter Cookie Dough Overnight Oats or a Banana-Peanut Butter Yogurt Parfait. It’s also a slam dunk in these Peanut Butter Pancakes. Looking for a high-protein, egg-free breakfast? You can’t beat our Peanut-Ginger Tofu Scramble. 
• Whisk It into a Marinade: You can use peanut butter as an ingredient in a marinade for meats, which adds a lovely nutty flavor to dishes, says Mesa. 
• Make It Shine in Main Dishes: Peanut butter adds a rich, nutty flavor to countless dishes. Craving a noodle dish? Whip up our Spaghetti Squash with Peanut Sauce & Edamame. Need a cool, crunchy appetizer? Our Chicken & Cucumber Lettuce Wraps with Peanut Sauce are a must. 
• Blend It into Sauces and Dressings: Peanut butter adds a satisfying, creamy element to sauces like our Quick Peanut Sauce or this Peanut Dressing. Drizzle them on noodles, chicken, shrimp, veggies, salads and more!
• Try It in a Dip: Swirl peanut butter with Greek yogurt and cinnamon for a perfect apple dip, says Annessa Chumbley, RD, a registered dietitian and recipe creator. 
• Pump Up Your Smoothie: Peanut butter is an easy way to add protein and fiber to your favorite smoothie. Whether it’s our Peanut Butter & Jelly Smoothie, a Peanut Butter-Strawberry-Kale Smoothie or this Peanut Butter & Chocolate Banana Smoothie, the possibilities are endless! 
• Get Creative with Snacks: Spread peanut butter over chocolate rice cakes or even drizzle it on popcorn, says Mathis. Peanut Butter-Oat Energy Balls, Peanut Butter Oat-Energy Cups or Peanut Butter-Banana Roll-Ups are also delicious peanut butter-filled snacks. 
• Satisfy Your Sweet Tooth: Need a healthier take on buckeyes? Roll peanut butter and vanilla protein powder into a ball, then coat with dark chocolate, says Chumbley. Or, try our Crispy Peanut Butter Balls or this Peanut Butter Yogurt Cup with Magic Shell Topping for a sweet treat. 

The Bottom Line

There are loads of peanut butter varieties on store shelves. However, some are healthier than others. Dietitians agree that the healthiest peanut butter is made from just peanuts, with no other ingredients added. This rich, delicious spread is super versatile and nutritious. Peanut butter is a power-packed source of healthy unsaturated fats, fiber, plant-based protein, vitamins, minerals and antioxidants. When shopping for peanut butter, dietitians also recommend reading the ingredient list so that you can avoid added oils, sugar and salt. From noodle dishes to smoothies to desserts, this healthy spread can add flavor and nutrition to so many healthy recipes. So, grab a jar and get creative!