Peanut butter is a staple in many households — packed with flavour and perfect for spreading on toast, swirling into smoothies or pairing with fresh fruit. But it’s important to know what to look for. With the right choice you can make peanut butter a healthy addition to your diet!
1. Go for just nuts!
The most nutritious peanut butter is made from just one ingredient – peanuts. Some brands add sugar, salt or hydrogenated oils for taste and texture.
2. Boost your protein
Peanut butter is naturally rich in protein, so it’s satisfying and helps to keep you feeling fuller for longer. A good peanut butter with a high percentage of peanuts should provide around 25g of protein per 100g. Some brands add peanut flour or seeds to boost protein but the difference is often not significant.
3. Healthy fats for the win
Peanuts are packed with heart- healthy monounsaturated fats, which help manage cholesterol levels and support heart health. Some brands use high-oleic nuts that contain more oleic acid than standard peanuts, making them richer in those monounsaturated or ‘good’ fats.
4. Crunchy or smooth?
This one’s all about personal preference — both offer the same great nutrition! Crunchy peanut butter has slightly more fibre due to the peanut pieces, but the difference is minimal.
5. Make it a smart snack
Peanut butter is a nutrient powerhouse, but it’s also energy-dense, so portion control is key. Stick to around 1 tablespoon (20g) per serve and pair it with wholegrain toast or crackers, apple slices or celery sticks for a balanced snack.
What to look for on the label:
➜ >99% peanuts ➜ No added sugar ➜ Hi-oleic peanuts
www.healthyfood.com
