India is the second-largest consumer and producer of peanuts. Peanut butter was popularized in India by Girdhari Lal Bharech in 1962. He secured a contract to supply peanut butter to the Indian army because of its nutritional profile. However, the Indian soldiers did not like it. Today, the popularity of this delicious source of protein depends on third-generation consumers.
A good jar of peanut butter has amazing nutritional benefits. It is packed with proteins, fibers, and healthy fats. Down below, we prepared a guide on how to choose the best peanut butter. Keep on reading to know our picks of the bunch and an easy homemade peanut butter recipe! This article has been written under the supervision of an expert, Ruchi Wadhwa, a certified nutritionist. So, keep scrolling as she explains about consuming peanut butter: how much/when to consume.
Ruchi Wadhwa is a certified Nutritionist with a keen interest in Ayurvedic science. She has a wholesome, holistic, and sustainable approach to nutrition.
mybest editing team consists of experienced members who have backgrounds in writing, editing, translation, and more. We are dedicated to researching what makes a product or service the best to users in India in order to create top-quality articles. From skincare, to kitchen appliances, and to DIY supplies, our mission is to find the best ones for you.
The expert oversees the Buying Guide only, and does not determine the products and services featured.
Table of Contents
When deciding which peanut butter to buy, you should consider the nutritional factors, like fat and sugar levels, protein content, preservatives, and additives. You may also think about the taste, texture, and size of the container, depending on your needs.
Peanut butter is a balanced source of the three macronutrients, making it an ideal accompaniment for everyone. A 100 g jar of peanut butter contains the following:
Nuts and nut butter, such as peanut butter, may help lower your risk for gallstones, diabetes, heart disease, high blood pressure, and cancer.
Peanut butter is rich in heart-healthy nutrients like monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), proteins, folic acid, arginine, vitamin E, plant sterols, soluble fiber, magnesium, and niacin. Moreover, the ratio of unsaturated fats to saturated fats is similar to olive oil- another heart-healthy option.
Current evidence shows that the use of peanut butter can reduce heart-related disease by 21%. Also, peanuts are a superfood, and there is a lot of evidence suggesting their use in maintaining weight or even in weight loss, bodybuilding, and maintaining blood sugar levels.
The essential ingredient in high-quality peanut butter should be peanuts. Peanuts do contain natural sugars. The maximum amount of added sugars you should eat in a day are 150 calories, 37.5 grams or 9 teaspoons for Men.
For Women, 100 calories, 25 grams or 6 teaspoons. In 100 grams of peanuts, there are approximately 4 grams of sugar content. The natural sugars give this butter its intrinsic taste and flavor. However, manufacturers add sugar to their products to enhance their taste and make them delicious for you. You can think of it as a marketing gimmick.
After all, who does not have a sugar tooth? More sugar, the better. This factor has a huge impact on consumer sales. So, the next time you visit the supermarket to purchase your own jar of peanut butter, choose the one that is termed unsweetened, with no added preservatives and additives.
Peanut butter is naturally high in calories and fat, and the addition of sugar increases the total calorie load. Therefore, making it less healthy. So it would be best if you chose unsweetened peanut butter to experience all of its health benefits.
The presence of trans fats, known as hydrogenated oils, imparts a smooth texture to the butter's consistency. These fats prevent the oils from separating and accumulating at the top of the jar. An important thing to note here is that trans-fats are not healthy fats you should be consuming.
They are known to lower the healthy cholesterol levels, high-density lipoprotein and increase the bad ones, low-density lipoprotein. Ultimately, trans fat intake increases your risk of heart disease, obesity, and diabetes. Another thing to consider is the presence of emulsifiers. They are used in the product to make the butter suitable for spreading.
One more thing that you should consider is palm oil. It is a popular choice of emulsifier by the industry makers. However, palm oil is harmful to your health. So, we recommend looking at the ingredients list to avoid all these harmful substances. A healthy variety should either contain no trace of the above ingredients or have coconut oil as a substitute.
Natural peanut butter consists of unsaturated fats (MUFA & PUFA), which separate at room temperature. Therefore, hydrogenated oils (partially or fully) are added to keep them from separating.
Partially hydrogenated fats consist of trans fats, which are known to increase bad cholesterol (LDL) and reduce the good cholesterol (HDL), consequently increasing the risk of heart disease. So, fully hydrogenated vegetable oils like palm oil, coconut oil, soyabean oil, etc., are used to replace hydrogenated fats.
Even though they are rich in saturated fats, which is known to increase the risk of heart disease, they are still way healthier than partially hydrogenated fats. In recent times, citrus fiber is being used as a replacement emulsifier which is an even better choice.
It is better to switch from conventional to organic peanut butter to limit your exposure to chemical residues in your food, making this a healthier option. Pesticide residues can accumulate in your body over time, adding strain to your immune system and eventually cause headaches.
Since peanut butter has low water content, it can become contaminated with bacteria and cause outbreaks of food-borne illnesses. Experts say that organic peanut butter often contains a lower carbohydrate content than conventional peanut butter, and this lower carbohydrate content makes it harder for bacteria to survive.
Organic peanut butter is often confused with natural peanut butter. Natural peanut butter only consists of peanut and salt. In contrast, organic peanut butter basically means that peanuts are grown without synthetic fertilizers and pesticides, which are sprayed to protect peanuts from molds and bacteria.
Peanuts are high in fat and have soft, porous shells, due to which they retain pesticides. One study in 2006 found that conventional peanut butter had 8 pesticide residues, out of which four were carcinogenic in nature (known to cause cancer). Make sure you go for an organic one.
We already get too much salt and sugar in our daily diet, so eating more in peanut butter is something you should definitely avoid. Another thing to consider is reduced-fat peanut butter. They are the worst offenders. Manufacturers often take out healthy monounsaturated fats and add extra ingredients.
The product should be rich in essential vitamins like E, B3, and B6 to improve the body's immune system. Vitamin E acts as antioxidants to limit cell damage, and niacin (B3) is important for the nervous system function.
Commercial peanut butter doesn't contain peanuts as the only ingredient. It is often laced with hydrogenated oils, sugar, molasses, salt, corn syrup, vegetable oils, and stabilizers to make it more palatable and flavorsome. Still, they also add a lot of extra calories, making the peanut butter less healthy.
Due to this, one should prefer 'natural' peanut butter as it contains a minimum of 90% peanuts, with no artificial sweeteners, colors, or preservatives. Therefore, it is important to check labels when choosing peanut butter. Also, natural peanut butter is easy to identify as it has a comparatively thinner consistency, not as smooth, and requires constant stirring.
Crunchy, in this variant, you will find little surprises of bits and pieces of peanuts. Experts say that the crunchier one is better than the creamy version because it has more fiber content. However, both are the same in terms of nutrition. Both types have equal amounts of calories, fat, sugar, and carbohydrates.
Creamy, although the creamier one does not contain those little surprises inside your mouth, it is rich in texture and easy to spread. Because of its smooth, creamy texture, it is a popular choice among kids and women. However, this depends on preferences as both are equally good and contain similar nutritional benefits.
Creamy peanut butter has a little more protein and vitamin E content, whereas crunchy peanut butter has more folate and fiber content. Ultimately the overall nutrient profile is almost the same, so you can choose either of two as per your preference.
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All Natural Peanut Butter
Made With 100% Natural, Finest Grade, Crunchy Roasted Peanuts
Loaded With Essential Proteins to Add Bulk to Your Muscles
Dr. Oetker Fun Foods
Boost Your Immune System With Essential Vitamins
Natural Peanut Butter
A Rich Source of Essential Vitamins
All Natural Creamy Peanut Butter
Rich in Dietary Fibre, Good Choice for Health Conscious
Peanut Butter Crunchy
Binge Snacking Made Easy With This Butter
Unsweetened peanut butter
Say Goodbye to Unhealthy Snacking
Natural Peanut Butter
Enriched With Whey Protein, Maximizing Your Daily Protein Intake
100% Natural Peanut Butter
Perfect to Become Your Health Companion
Original Peanut Butter Crunchy
Ideal Treat for Fitness Lovers
Coming from the brand Pintola this product is made with 100% natural, finest grade, crunchy roasted peanuts. Since it is unsweetened, it can become your daily health companion. It is an excellent source of protein and fiber with no added sugar, salt, hydrogenated oils, and preservatives.
This peanut butter is good for your health as it is rich in monounsaturated fats, a type of healthy fat known to keep your cholesterol levels in check and prevent heart-related diseases. Making this butter the ideal choice for gym dwellers, health-conscious freaks, and joggers. Since it has no additives, you will be able to taste the true flavor of the peanuts.
This product is ideal to be kept at room temperature. However, care should be taken to not put it in direct sunlight. It can be used as an ingredient in many recipes for making sandwiches, cookies, smoothies, and ice-creams.
Sundrop peanut butter makes a tasty bread spread containing 90% of roasted peanuts by weight. This product is ideal for everyone as it has zero cholesterol and trans-fats. It is loaded with essential proteins to add bulk to your muscles. This product is ideal for gym-goers, casual eaters, and kids.
You can get as many proteins from 2 tablespoons of this butter as from a glass of 200 ml cow’s milk. It can be stored at room temperature, requiring no refrigeration. However, this product does contain sugar, salt, and fatty acids.
The peanut butter from the brand Dr. Oetker has the goodness of 91% of roasted peanuts by weight. Making it an ideal protein intake option for breakfast, lunch, and snacks. It is rich in vitamin E, B3, and B6 to aid in improving the body’s immune system.
This product has a crunchy taste. It can be consumed late at night as a bread spread or in the middle of the day to give you instant relief from hunger pangs. It is free of cholesterol, gluten, and trans-fats and has 25% of protein by weight.
Produced by the brand Alpino, this product is made with 100% roasted peanuts, having no trace of sugar, salt, and hydrogenated oils. It is an ideal choice for someone who is a vegan or allergic to gluten.
Because of its rich fiber content, it can help you with indigestion and irregular bowel movements. Being a rich source of essential vitamins, it helps in strengthening the body’s immune system. The best thing yet about this product is the mineral content. It is rich in iron, magnesium, and potassium.
Although our body does not need minerals in large amounts, they are required from time to time to improve the nerve synapses, making this a popular choice for joggers, sports enthusiasts, and health-conscious.
This creamy butter from the brand Pintola All-Natural delivers what it promises. Made from 100% roasted peanuts, it is a good source of protein, to take care of your daily protein intake; and fiber, to keep your daily digestive power in check. There is no added sugar in this product, making it a good choice for health-conscious ones.
This product can be used as a side ingredient in recipes for smoothies, cookies, and ice-creams. However, several customers have complained that this product is not stable in terms of texture. The consumers have often found the oil to have separated, leaving behind a gooey, liquidy mess.
Hailing from the fitness conscious brand Asitis Nutrition, this product is made with only one ingredient, the roasted peanuts. As promoted by the brand, it is dairy, gluten, and guilt-free. It has no traces of palm oil, added sugar, salt, trans-fats, and preservatives.
Moreover, it contains good fats and potassium, an important mineral for the proper functioning of our nervous system. It is an excellent protein source with 0.96 g of protein per serving to help support proper muscle functions.
It is rich in essential nutrients like niacin, folate, and vitamin E that help build the body’s immune system. This product is ideal for someone trying to lose weight as peanut butter can help suppress appetite and craving. One can use this as a bread spread and satiate the unhealthy cravings.
100% made from roasted peanuts, this product from the brand Di Sano contains 30% protein for each serving. It is packed with dietary fibers and protein to take care of your body requirements and dietary muscles. As it says on the product, it is unsweetened, containing no added sugar or its substitutes.
So, if you are health conscious, you can scoop a spoonful of this butter and quench your snacking thirst. It is also a good source of Vitamins E, B3, and B6. Rich in minerals like iron, magnesium, phosphorus, and potassium, it helps boost your nervous system.
However, customers have shared their doubts about the stability and the consistency of the product. It is known to be a bit thinner in texture. So, this is definitely not for you if you enjoy a thicker texture to your palate.
If you are looking for the perfect peanut butter with high protein, you need to know about this product from MuscleBlaze. They have launched their Natural Peanut Butter. Enriched with whey protein, maximizing your daily protein intake along with good taste and flavor.
It is unsweetened, having no traces of sugar and its substitute. One serving of 32 grams will give you 12 grams of protein which is exceptionally good and makes it a value for money.
Moreover, it does not contain salt, so be sure that your sodium intake will be maintained. This nut butter is rich in dietary fiber that promotes a healthy digestive system and makes absorption better. Also, It is 100% trans-fats free.
This peanut butter from the brand Nutrio is low in calories and high in protein. It has this amazing crunchy flavor containing the goodness of whey protein for added benefits. It is low in calories and has 5.20 grams of high-quality carbohydrates per serving. Thus, becoming your perfect health companion to let you be on track with your fitness goals.
This peanut butter contains nearly 10.5 grams of protein in every 32-gram serving that helps nourish the brain and strengthen the muscle tissues. It is a vegetarian product and doesn’t have added preservatives, salt, or sugar, making it an ideal product for diabetes patients.
Maintaining your health without sacrificing taste has never been easy after this product from My Fitness. It is made with only roasted peanuts. It has no added white sugar, common salt, and hydrogenated oils. One serving of 32 grams will give you 10 grams of protein and 3 grams of high-quality fiber.
If you are looking for the healthiest crunchy peanut butter so this product could be your best pick. It has zero cholesterol and trans-fat and has certification from FSSAI, US FDA, ISO, BRC, KOSHER. This product contains high-quality carbs that make it rich in nutrients and boost your energy to enhance your workout session.
However, it contains added brown sugar and pink Himalayan salt. Both ingredients are rich in micro-nutrients such as potassium, magnesium, and calcium, and do not take away from the goodness of the taste.
Making peanut butter is not as hard as you think. In fact, you only need 2 or 3 ingredients, a blender or a food processor. Try making this easy and healthy peanut butter recipe to impress your family and friends!
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You can also check our articles on top 10 best butters as well as top 10 best yogurt. They also include detailed buying guides and product recommendations for you to refer from.
Whether you prefer a smooth spread or something with a bit more crunch, we hope you’ve enjoyed browsing our delightful selection of peanut butter. Whichever one you choose; we hope it adds yummy flavor to your everyday meals and provides you with plenty of protein. Grab a spoon and dig in!
No. 1: Pintola | All Natural Peanut Butter
No. 2: Sundrop | Peanut Butter
No. 3: Dr. Oetker Fun Foods | Peanut Butter
No. 4: Alpino | Natural Peanut Butter
No. 5: Pintola | All Natural Creamy Peanut Butter
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