Peanut Butter: Good or Bad?
I’m a peanut butter fanatic, but I always warn my clients that all peanut butters are not the same. Peanut butter is good, but some kinds can be bad. Don’t worry — I’ll explain.
Nutrition Facts
One tablespoon of peanut butter (crunchy or smooth) has about 90 to 100 calories, 4 grams of protein and 8 grams of fat. The majority of the fat is the heart-healthy, unsaturated kind; some peanut butter brands have more saturated fat depending on the added ingredients. Peanuts, which are technically legumes and not nuts, also contain healthy doses of niacin (good for your energy levels) and antioxidants like vitamin E and resveratol (the same one you’ll find in red wine). Experts say that peanuts rank right up there with fruits for their high antioxidant content.
What You DON’T Want
Sadly, most of the peanut butters at the market aren’t really peanut butters (at least according to my definition). They’re a mixture of peanuts, sugar and various oils. To keep the peanut spread thick at room temperature, manufacturers add artery-clogging saturated or trans fats. When shopping, scan the ingredients for “partially hydrogenated oil,” “hydrogenated oil” or “palm oil” — those are ones you want to skip.
Reduced-fat peanut butter may also seem like a smarter choice, but it often contains more sugar than the full-fat kind. While the fat content is lower, the total calories aren’t that much different.
What You DO Want
Real peanut butter has two ingredients — peanuts and salt! There’s no need for sugar or extra oils. The biggest complaint I hear about natural peanut butters are about the way the (natural) oils rise to the top. To relieve this “separation anxiety,” all you need to do is mix it up VERY well when you first bring it home and then store it in the refrigerator. A good brand will never separate on you again. Out of all the peanut butters I’ve tried (and there’s been lots of them), my favorite is Trader Joe’s.
The trick to making it a healthy choice is portion control — one tablespoon for a snack and two tablespoons for meal (like in a sandwich). You can also make your own. Some dry roasted peanuts, a sprinkle of salt and a few minutes in the food processor is all you need. If you want a hint of sweetness, add a little agave nectar or honey.
Bottom Line: Avoid all the extra sugar, fat and bad-for-you add-ins by choosing peanut butter made from just peanuts and salt. Period.
TELL US: What’s your favorite brand of peanut butter?
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I,too, love peanut butter. We only have 'regular' grocery stores within 50 miles (Whole Foods is 3 hours away!) I use Smuckers.
I find peanut butter a great pick me up when I'm tired.
As Ichecked labels I noticed what you have said…too much sugar /calories and the supposed lighter versions. thinkin I'll try making my own! thank you for info.
I order Stonewall Kitchens crunchy for my husband. It is marvelous!
I've tried and reviewed many peanut butters for my blog, I think I have over 30 jars at last count! My favorite "healthy" ones are 365 brand creamy and smart balance with agave syrup. I do, however, love my flavored nut butters. PB&Co. makes some great ones as well as Naturally Nutty. I don't see a problem with palm oil since it is natural and, while it has saturated fat, it's all plant based. That's just a personal opinion of mine that that is ok, but I wouldn't touch a jar with anything hydrogenated
I love the peanut butter that you make fresh at Whole Foods. I also love almond butter. How does it compare to peanut butter?
I didn't know Palm oil was so bad, I was just checking for no trans fat, no hydrogenated oil. I personally do the following: skippy natural cream (if regular shopping at pathmark) trader joes (when I make my way up there, is the best and cheapest) and when I want to "splurge" and get crazy with my Peanut Butter, I go Peanut Butter and Co, love the Cinnamon Raisin Swirl, lots of protein, but a little high on sugar, once a week is okay!!!
Hi leelee41 –
Almond butter is another great choice – it has healthy fats and protein just like peanut butter and also has more omega-3 fats. When it comes to choosing a brand, the same rules apply — look for nuts and salt as ingredients.
Teddy's old-fashioned all natural peanut butter is just peanuts & salt, and available in regular grocery stores here in Massachusetts. It's delicious (especially the super chunky), and keeps well in the fridge.
Kirkland Organic Creamy peanut butter has been the best I've tasted so far, I haven't touched regular Jiff or Skippy for years.
Almond butter is quite different from peanut butter, still really good tasting, but so pricey! I stick to all-natural, crunchy, peanutbutter, and one of my favorite parts is stirring in the oil before using! My brand of choice is MaraNatha Organic. Only 95 cals for a tablespoon, and all natural ingredients of course! I use peanut butter on toast, with bananas/apples, in oatmeal etc, etc. Yum!
For my peanut butter fix, I only use the "Naturally More" brand peanut butter. It only has 169 calories, 11 fat, 8 carbs and best of all, only 2 sugar.
http://www.naturallymore.com/
http://www.naturallymore.com/images/NaturallyMore...
It's separated when you buy it (oil at the top), and it's a little difficult to get mixed completely, but like dana said in the article, just mix it up and put it in the fridge. Mine has never re-sepeaated again when stored in this way. I get it from WalMart and it costs $1.79 for 16 ounces. It also has flax in it.
Oh, one more thing I love about "Natural" peanut butters in general is that you can pour off some of the oil before mixing if you want to further reduce calories and fat.
I just recently discovered Better n' Peanut Butter as a lower calorie alternative to most peanut butters. Does anyone know anything about this brand? I figured it was better than eating a brand like Adams that has 190 calories per serving, as opposed to 100 calories per serving.
Our local Grocery store, Publix, makes a really yummy natural peanutbutter!
Excellent idea, Phil! I think I'll try this next time.
I completely agree with everything you said! Trader Joe's is my favorite brand, after much taste testing. The Von's Organics brand isn't bad either and stays mixed well. I learned the hard way to never buy unsalted peanut butter. Heh. Bleck!
My mom buys the reduced fat stuff and I gave her the exact same schpeal. She would rather eat chemicals and feel like she's eating healthier than actually eating healthier.
Best way to mix your natural peanut butter–turn it upside down at room temp for about 24 hours. It mixes itself perfectly & no mess! My favorites are Trader Joes creamy peanut butter and Trader Joe’s raw crunchy almond butter. YUM!
Phil I learned about Better’n Peanut Butter 2 yrs ago thru Hungrygirl.com & found it @ Trader Joes 2 T. 100 cal T. fat-2g Cholest-)mg Sodium-95mg total carbs-13g sugar-2g NO saturated or trans fat. AWESOME!
We have no Trader Joe's close. My favorite, favorite is Skippy's low-fat crunchy. Sorry!
Trader Joes is one of my favourites too. My trick for natural peanut butters is to store them upside down, that way the first time i stir them the oil is at the bottom and doesn’t spill over the top, i get it mixed up much much better this way and those first couple servings are all oily. Once mixed I store upright in the fridge and never have separation again. Hope this helps someone.
I love peanut butter too and eat it almost everyday. My favorite is Trader Joe's unsalted peanut butter. I also pour the oil off the top of the peanut butter before i mix it up and that cuts down on the fat. The little bit of oil that is still on the top mixes in real good with the peanut butter and keeps it soft and easy to spread. I always keep my peanut butter in the frig after I mix it. Its soooooooo good !!!
Wow! I am truly amazed at the variety of peanut butters. I am a SKIPPY chunky peanut butter lover and I thought this was the top favorite. When I was a kid, my Mom had the old fashioned oil at the top peanut butter, I did not like that one.. I also love Trader Joe's stuff and never considered their peanut butter, I will check into that and will also try making my own and try the almond butter… I love healthy, so thanks all of you peanut buter lovers. I love it on toasted whole wheat bread with honey, yummy.. Teri in Georgia
My favorite has allways been Jif. Now I am a diabetic so I looked for one that I could use. I also like Smuckers. Its the only one Ive tried. Very good peanut taste.
As an earlier poster mentioned, the Whole Foods all natural peanut butter that is made right in the store is so yummy. It has so much flavor and great texture.
Kraft All Natural Peanut Butter all the way! And there is no salt added, either… just 100% peanuts.
My favorite peanut butter is Arrowhead Mills Creamy Valencia peanut butter bought at Whole Foods
My favorite peanut butters are Trader Joe's, Aldi's creamy natural [peanuts, salt; and only $2 a jar!!!], and finally Peanut Butter and Co.'s dark chocolate dreams peanut butter… It has added sugar (actually evaporated cane juice only] and some palm oil, but it's still really good and totally natural! I also love Trader Joe's Almond Butter.
Honestly, Publix's natural peanut butter, crunchy or smooth is fantastic. Nothing more simple on a label than peanuts and salt.
I have been reading that peanuts have high amounts of residual pesticides and to stick with organic peanuts. I just tried East Winds peanut butter and love it! Otherwise, I will buy the Organic Smuckers natural peanut butter.
I LOVE JIF peanut butter !!!! ( Choosey mothers choose JIF)
If you want good and healthy peanut butter, the cheapest and best way I’ve found is to make it yourself. Alton Brown’s recipe is easy, cheap, and tasty.
http://www.foodnetwork.com/recipes/alton-brown/homemade-peanut-butter-recipe/index.html
I LOOOOVE peanut butter & I have to eat it when my blood sugar get too low. So I found one thats low in fat & calories..Peter Pan Whipped ! Yes it's whipped now !! Half the fat & calories(w/o peanuts)and ohh soo creamy !!!! (:
I agree. Great brand. We love their organic creamy because even though it's in the fridge it doesn't take much muscle to weasle it onto a sandwich. Most fridge pb's get quite difficult when cold.
IM A PEANUT BUTTER FAN, DO YOU THINK PEANUT BUTTER MAKES YOU FAT?
I LOVE trader joes raw crunchy almond butter, it has such a great strong flavor. My peanut butter pick is Naturally More it is crunchy rich and has flax in it! I truly think i am addicted to these butters I usually have to have a little everyday!
My favorite is kroger's brand natural crunchy peanut butter; spread on a banana it never disappoints
Love Trader Joe's crunchy. Wholefoods 365 brand has way too much salt – we cannot eat it! I buy Costco's Organic v ersion for my creamy, and pour off some of the oil (I save it to use in cooking asian dishes). I do not mind mixing it up every once in a while, so I don't keep it in the refrigerator; more spreadable that way.
I love natural nut butters…Justin's Nut Butter makes a great almond butter. I love that they have 100 calorie packs so I don't over do it!
Crunchy, natural, just nuts. On apples for breakfast. But especially in a grilled PB&J sandwich. Oooh! Crispy bread, melty PB and jam, crunchy nuts. Oooh again!
I've never seen a Trader Joe's (yes, from what I hear I'm missing out) and Whole Foods is too far away. We have Safeway and I like their "O" (as in "organic") brand — it does contain palm oil and cane sugar, but not that much (from what I can tell from the Nutrition Facts). And I do like the no-stir stuff because I hate putting my PB in the fridge (it gets so hard and grainy — bleccht). But now I'll look to see if we can find one with even fewer ingredients that we like.
Im addicted to skippy "all natural" pb its the best ive tased so far. Made with only peanuts and salt.
Thanks for the high recommendation. I will try both of them!
Do you like the flavor Linda? I have bought Better n Peanut Butter or Peanut Wonder. It was ok but I so love peanut butter so I found it a bit flat.
I use Once Again peanut butter and Almond butter. They do not have salt and are unsalted. They are also Organic. I love Crazy Jacks but can not get it where I live.
We like Almond Butter very Good and less Sat. Fat's.
However we did try THe Trader Joe's creamy unsalted made from unblanched Peanuts Peanut Butter. You are correct, if you stir it and incorparate the oil before you put it in the Ref. it stays nice and smooth.
Fresh and Easy Organic peanut buuter. Just has peanuts and salt and reasonably priced
I have had Better n' Peanut butter…beware it takes more like peanut flavored marshmellow fluff and is sweeter than peanut butter. If you are a peanut butter addict like me, this won't satisfy your addiction. I like Jiff Natural Peanut Butter – which you don't have to stir (I hate to stir my peanut butter) and I like Peanut Butter Company's Natural Dark Chocolate Peanut Butter for more of a dessert – its heaven in a jar – great on ice cream, good as a cake frosting – its amazing!
Can't believe after reading this article and knowing the facts you are still buying that horrible stuff!
I love peanut butter! I eat it all the time with anything-apples, toast, bananas, cacao nibs, you name it! Straight out of the tub! My favorite is Costco' organic peanut butter. It's creamy and has two ingreiets, peanuts and salt. Plus, it comes with two in a pack and is super cheap. Costco also sells the cheapest almond butter. It's like seven bucks for a huge jar, and it's really yummy. Also, when i feel in the mood for something extra, I go on over to whole foods and get their raw freshly made nut-butters!
We as a family enjoy Trader Joe's peanut butter and also their almond butter.
It's so yummy!!
I make my own peanut Butter, about an 1/8 of a TSP. of salt & sugar and sesame,sunflower or olive oil and 2 cups of roasted peanuts in my grinder. It is very delicious. I keep it in the fridge that way I don’t eat it as much as I used to eat the store bought when I lived in the U.S.A.
1 Kilo of nuts makes 2 18 oz. jars of butter.
Jim In Thailand
Refrigerated PB = torn bread! Give me the extra oils for smooth spreadability
We love peanut butter also and only use Smuckers Organic – only peanuts and salt. Deliscious and free of all the "bad stuff"
Peanut butter & Co also makes White Chocolate Peanut Butter. I love this stuff on biscuits or bagels. I don't have anything close so I end up using jif or Peter Pan peanut butter. Next time I am in a bigger town with a Publix I will look for their peanut butter.
I'm surprised to see that no-one has mentioned Laura Scudder's Natural peanut butter. I LOVE their crunchy one! Those of you that buy their peanut butter off the store shelves should compare theirs to Laura Scudder's. LS peanut butter only has 1 gr. sugar per 2 Tbl. serving — almost all the other brands are over 3 gr's. Like some of you mentioned, the natural peanut butter separates — so I plan to try someone's suggestion to turn it upside down to mix it up. Like someone else mentioned, I always keep my peanut butter in the refrigerator and it never separates again!
I really love Almond Butter…more than peanut butter…I have a farmers market nearby, Adams Fairacre Farms, and they press there own almond butter & peanut butter…it is always freshly made, not jarred, sitting on a shelf, and there are no other ingredients added…..Delicious with an apple..I even add a tablespoon to my irish oatmeal in the am along with cinnamon… a great antitoxin, and some blueberries. On alternate mornings, I add ground flaxseed. Omega 3's are an added plus in almonds!
Whole foods creamy peanut butter.. i have a tub every 3 days! Deeeelish. Trader Joes used to be my favorite, it’s delicious—and if you like a rich roasted nutty taste its the way to go