How To Buy Healthy Peanut Butter, According to Experts

Peanut butter is among America’s favorite foods, with more than 90% of households keeping a jar on hand, according to a 2024 report. The OG nut butter is a great source of healthy fats, potassium, B6, vitamin E, fiber and potassium, says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. “Not to mention that peanut butter can be very satiating and filling, helping keep blood sugar and appetite in check.”

But not all peanut butter is made the same—and some products contain ingredients that reduce its overall health benefits. Read on to learn what nutrition experts say to look for when shopping for healthy peanut butter.

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Buy: 190 calories per serving in peanut butter

Zumpano says a two-tablespoon serving of peanut butter contains about 190 calories. If you see a higher calorie content, it could indicate extra ingredients—like sugars—that add empty calories.

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Avoid: “Light” or low-fat peanut butter

If a product’s labeled “light” or “low-fat”, it’s another sign that the peanut butter contains added sugar, explains Alexandra Rosenstock, RD, CDN, a Clinical Dietitian at the Center for Advanced Digestive Care at NewYork-Presbyterian/Weill Cornell Medical Center. When manufacturers remove peanut butter’s natural fats, they add sugar to compensate for flavor lost—and it’s not a good trade-off. The unsaturated fats found in peanut butter offer great health benefits, such as helping to lower your LDL cholesterol.

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Buy: “Natural” peanut butter

“I only recommend ‘natural’ peanut butter,” Zumpano says, meaning that the only ingredient is peanuts. “No added sugars, oils, flavorings, or preservatives.” She says to be sure to read the label to check for nutritional content: A two-tablespoon serving of natural peanut butter should contain about 16 grams of fat, 3 grams of saturated fat, 2 grams of sugars, 0 grams of added sugars, 3 grams of fiber and 8 grams of protein.

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Avoid: Peanut butter containing more than 140mg of sodium

Salt in peanut butter can add some extra flavor, and it’s the one added ingredient our experts say is generally okay. “I suggest 140 milligrams (mg) or less [per serving] for general health,” Zumpano says. But if you need to limit dietary sodium for health concerns such as high blood pressure, heart failure, or kidney disease, you may need to stick with unsalted peanut butter or a product with less added salt. “There are some light-in-sodium options which contain about 50mg of sodium per serving,” Rosenstock says.

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Buy: Peanut butter with oil on top

Zumpano says that if you see the oil separated—sitting on top of the peanut butter in the jar—this means you are choosing the right kind of peanut butter. “It’s usually a sign that the peanut butter does not have any added hydrogenated oils, which would prevent the separation from occurring,” Rosenstock explains. Storing the jar upside down can help prevent this separation at home.

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Avoid: “Nutritionally enhanced” peanut butter

Some peanut butter products market themselves as containing extra fiber, protein or other nutrients—but our experts say that these additions probably aren’t worth it. “Natural peanut butter is rich in fiber and protein in and of itself,” Rosenstock says. “While a product may have additional protein or fiber [included], it may also have additional oils, sugars, or other ingredients that are best avoided.”

Which type of peanut butter is healthiest?

In a nutshell, peanut butter should ideally contain only peanuts, perhaps with minimal salt. “There is no need for additional oil,” Rosenstock says. “We especially want to avoid hydrogenated oils and high fructose corn syrup.”

As for creamy versus crunchy peanut butter? “They’re nutritionally equivalent,” she says. Just keep in mind that peanut butter, while healthy, is nutritionally dense: “In other words, it’s high in calories,” Rosenstock explains. “This can add up quickly when trying to keep a healthy weight. I recommend a two-tablespoon serving daily.”

The most important detail to look for when buying healthy peanut butter, from a nutrition expert

“Ingredients matter the most,” Zumpano emphasizes. So, make sure to check the label for the guidance listed above. Choosing processed peanut butter with added ingredients like unhealthy fats (such as saturated and trans fats) and sugars can lead to inflammation and negative health outcomes, she says.

How can you tell if peanut butter is good quality?

Remember, a quick way to tell if a jar of peanut butter is healthy is when the oil is visibly separated on top. This indicates that the product is natural, not overly processed.

One thing to note: Rosenstock says natural peanut butter has a shorter shelf life than commercial peanut butters with added oils or preservatives. “If refrigerated, natural peanut butter can last up to a year if unopened and between three to four months once opened,” she says. In the pantry, it will last about six to nine months unopened and two to three months once opened, Zumpano adds.

Once it’s gone bad, peanut butter will taste rancid or bitter. “It may have a metallic odor,” Rosenstock says. “Also, look for a darker color, drier texture, or visible mold growth to clue you in that the peanut butter is no longer good.”

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