Peanut butter is a pantry staple—perfect on toast, blended into smoothies, or drizzled over oatmeal. But with so many options on store shelves, how do you choose the healthiest one? We asked five dietitians, and they all agreed: the best peanut butter contains just one ingredient—peanuts.
What to Look for in a Healthy Peanut Butter
- Simple Ingredients – Check the label. The best peanut butter lists only peanuts.
- No Added Oils – Some brands add palm or hydrogenated oils to prevent separation, but peanuts naturally contain healthy fats. Stirring is worth it.
- No Added Sugar or Salt – Excess sugar and sodium sneak into many brands, making your peanut butter less healthy.
Why Peanut Butter Is a Nutritional Powerhouse
This creamy spread is packed with healthy unsaturated fats, which support heart health. A two-tablespoon serving provides seven grams of plant-based protein, more than a whole egg. It also contains fiber, vitamin E, magnesium, and powerful antioxidants that support overall wellness.
Easy Ways to Enjoy Peanut Butter
- Breakfast: Swirl into oatmeal, yogurt, or pancakes.
- Main Dishes: Use in marinades or peanut sauces.
- Snacks: Pair with fruit, rice cakes, or energy balls.
- Desserts: Blend into smoothies or mix with dark chocolate for a healthier treat.
The Bottom Line
For the healthiest peanut butter, less is more. Stick to pure peanuts and enjoy its natural goodness in countless ways.
