Peanut butter in a nutshell

Peanut butter has long been offered in two varieties -- creamy and chunky -- with little variation in the ingredients or nutritional value between the two. Then, along came natural peanut butter, which means different things to different people. The truly natural peanut butters, which have existed long before Skippy and Jif, contain just peanuts and maybe a pinch of salt. This type of peanut butter typically has a shorter shelf life and needs refrigeration. Because there's no emulsifier added, the nut oil separates from the nut solid during storage and pools on top. Manufacturers warn against draining this oil off, as you'll end up with dry peanut butter. Instead, the oil should be mixed in. This can be a difficult chore, one made more difficult by refrigeration.

A step up from peanut butter made with one or two ingredients is no-stir natural peanut butter containing palm oil. This ingredient acts as an emulsifier that keeps the nut oil from separating and helps the product to stay fresher longer. Peanut butter with palm oil may not require refrigeration, but it contains saturated fat, which can contribute to heart disease. This type of peanut butter usually contains sugar and salt, just like regular peanut butter does.

Regular peanut butter is often considered to be processed because it contains partially hydrogenated vegetable oil. This ingredient creates a creamy texture, extends the shelf life of the peanut butter and, like palm oil, prevents the peanut oil from separating from the peanut solids during storage. The downside of partially hydrogenated vegetable oil is it contains a trace amount of trans fat, which can raise cholesterol levels and lead to heart disease.

An offshoot of regular peanut butter is reduced-fat peanut butter. This option is likely to contain partially hydrogenated vegetable oil, sugar and salt, but has replaced some of the peanuts with corn syrup and other ingredients. Since it doesn't meet the Food and Drug Administration requirement of at least 90 percent peanuts, it must be labeled "peanut butter spread" rather than peanut butter. The downside is you are replacing the healthy fat in peanuts with empty calories from corn syrup, which increase the carbohydrates and sugar content. Experts recommend just eating less peanut butter rather than buying a reduced-fat brand.

There are many other varieties of peanut butter that target specific health needs, such as no-sugar, low-sodium and no-salt spreads. Other varieties add special nutrients, such as omega-3. If you are looking for more flavor options, some companies blend in chocolate, honey, cinnamon or another spice with the peanut butter.

With so many peanut butters to choose from today, it can be difficult to make the best choice. Experts say the following about shopping for peanut butter:

  • Face the fat. Besides noting the calories and total fat in a 2-tablespoon serving of peanut butter, compare the amount of saturated fat. Natural peanut butter containing palm oil is likely to be higher in saturated fat, which raises cholesterol.
  • Count the carbs. Most peanut butter has around 7 grams of carbohydrates; however, reduced-fat peanut butter may have double that amount. If you are trying to limit your carb intake, consider eating less of the full-fat peanut butter.
  • Identify the ingredients. If you are looking for a healthy peanut butter, the ingredients are as important as the nutritional label. The most natural peanut butters have just peanuts and maybe salt, while other peanut butters labeled "natural" may have as much sugar as regular peanut butter.
  • Natural peanut butter needs mixing. True natural peanut butter doesn't contain an emulsifier (like partially hydrogenated oil or palm oil) so it will form a pool of oil on top that needs to be mixed in before each use.
  • Expect a shorter shelf life with palm oil. No-stir natural peanut butter that contains palm oil as the emulsifier will have a shelf life that's about a year less than processed peanut butter made with partially hydrogenated vegetable oil.
  • Note whether refrigeration is required. Some manufacturers of natural peanut butters recommend refrigeration, especially if it doesn't contain palm oil or the room temperature isn't cool.
  • Consider almond butter as an alternative. If your child loves peanut butter but his school has a no-peanut policy, almond butter is a tasty alternative. It is also likely to contain more fiber and nutrients than peanut butter.

Peanut butter recall info

Certain jars of Skippy peanut butter were recalled in May 2011 due to possible salmonella contamination. Skippy Reduced Fat Creamy Peanut Butter Spread and Skippy Reduced Fat Super Chunk Peanut Butter Spread were the two varieties involved in the recall.

That latest peanut butter recall doesn't involve nearly as many products as the much more extensive 2009 series of recalls that were all traced back to peanut butter paste produced in a factory in Georgia.

Back to top