Peanut butter is a go-to favorite snack and spread, and you really can eat it at every meal. (We won’t judge!) Whether you’re enjoying it in a smoothie, in an oat or yogurt bowl, topped on fruit or veggies, or in a spread or sauce, peanut butter is super versatile. And it’s packed with healthy fats, so it’s also good for you!
Yet, the type of peanut butter you eat does matter. You want to choose a nut butter that is good for you and low in sodium, sugars, and carbs, as well as free from any harmful ingredients. Going simple and unprocessed is the best way to enjoy it, but you can find some other good processed ones in the supermarket aisle too. Yet, they’re amidst a bunch of not-so-good-for-you peanut butter brands.
So to help you make the best choice, here are the peanut butter brands you’ll want to take a closer look at and specifically, the jars you’ll want to avoid from these brands, as suggested by dietitians. (Plus, check out 16 Celebs Share How They Make Oatmeal.)
Jar to avoid: Reduced Fat Peanut Butter
Per serving: 190 calories, 12 g fat (2 g saturated fat, 0 g trans fat), 170 mg sodium, 14 g carbs (2 g fiber, 4 g sugar), 7 g protein
Skippy might be a classic, but this brand uses the term reduced fat to indicate that it is of greater health value than other peanut butter options on the market.
“However, manufacturers replace fat in this product with inactive and synthetic ingredients like soy and other carbohydrates to increase protein and texture,” says Trista Best, MS, RD. All the while, the calorie content remains the same and other nutrients suffer.
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Jar to avoid: Creamy Peanut Butter
Per serving: 180 calories, 15 g fat (3 g saturated fat, 0 g trans fat), 120 mg sodium, 8 g carbs (2 g fiber, 4 g sugar), 7 g protein
This particular peanut butter isn’t ideal from a nutrition perspective, but the flavor and texture put it as one of the worst on the market.
“The taste of peanut butter is quite fleeting and results in a bitter aftertaste,” says Best. Plus, “the texture becomes [drier] and you make your way through the jar, if you get that far,” she adds.
Jar to avoid: Creamy Peanut Butter
Per serving: 200 calories, 16 g fat (3.5 g saturated fat, 0 g trans fat), 125 mg sodium, 7 g carbs (3 g fiber, 3 g sugar), 8 g protein
It’s no secret this particular PB brand has been around for decades, but they have not made many changes to make the product healthier.
“A serving of this peanut butter has more calories than most other brands on the market; 210,” says Best. And, the fat content is higher than most and the flavor is distinctively sweet, as in too sweet.
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Jar to avoid: Goober Strawberry PB & J Stripes
Per serving: 220 calories, 11 g fat (2.5 g saturated fat, 0 g trans fat), 125 mg sodium, 30 g carbs (2 g fiber, 21 g sugar), 5 g protein
This combo may be an efficient way to make a PB & J, but using this spread will certainly make you an unhealthy sandwich!
“With 21 grams of sugar coming from high fructose corn syrup and corn syrup, Smucker’s is one brand to immediately knock off your shopping list,” says Ilyse Schapiro MS, RD, CDN. Instead, opt for a peanut butter with no added ingredients (especially added sugar), and top it off with some mashed raspberries or sliced strawberries.
Jar to avoid: Dark Chocolatey Dreams
Per serving: 170 calories, 13 g fat (2.5 g saturated fat, 0 g trans fat), 45 mg sodium, 11 g carbs (2 g fiber, 7 g sugar), 6 g protein
Flavored peanut butters often have added sugars and oils that contribute a large portion of calories, fat, and sugar. Peanut Butter & Co’s “no stir” spread is another way of saying “added oils” to prevent peanut oil separation.
“And in this case, it’s palm oil, which is a saturated fat that’s harmful to cardiovascular health,” Schapiro points.
Jar to avoid: Honey Peanut Butter Spread
Per serving: 210 calories, 17 g fat (3.5 g saturated fat, 0 g trans fat), 90 mg sodium, 6 g carbs (1 g fiber, 4 g sugar), 7 g protein
This is a “spread,” which means this nut butter contains about 60% peanuts and 40% added and artificial ingredients. So it’s not 100% peanut butter in this jar!
“In this case, this spread in particular packs in two types of sugar (organic honey and organic cane sugar) and processed oils (peanut oil and palm oil),” says Schapiro.
Also, don’t be fooled by organic ingredients, as sugar and refined oils in any form won’t be healthy in a nut butter.
Here are some more items you should skip at the grocery store:
9 Breads to Always Leave on Grocery Store Shelves
50 Bottled Drinks to Always Leave on Grocery Store Shelves
12 Pantry Staples to Always Leave on Grocery Store Shelves
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