Healthy Peanut Butter

Peanut Butter should be a healthy snack, but you will find most commercial brands are packed with sugar and fillers.  Look for an organic clean peanut butter with no added sugar. 

Top Healthy Peanut Butters

Best Seller No. 1
Picot Productions - Pic's Crunchy Peanut Butter, 2.2 Pounds
206 Reviews
Picot Productions - Pic's Crunchy Peanut Butter, 2.2 Pounds
  • Made with hi-oleic peanuts from Australia
  • All natural, healthy and simply delicious
  • Nothing but peanuts. No weird stuff added. Requires stirring to prevent the peanuts from diving to the bottom and the good oils floating to the top.
  • GMO- Free
  • This hulking one Kilogram jar (2.2 pounds to you imperialists), is short and fat, which lets you get a knife right to the bottom.
SaleBest Seller No. 2
Zuke's Mini Naturals Peanut Butter & Oats Recipe Dog Treats - 16 oz. Pouch
5,907 Reviews
Zuke's Mini Naturals Peanut Butter & Oats Recipe Dog Treats - 16 oz. Pouch
  • New packaging, same trail-tested recipes. For a limited time, packaging look may vary.
  • Real peanut butter is the #1 ingredient
  • Small, delicious treats are ideal for training rewards
  • Wholefood cherries and savory herbs help support a healthy lifestyle
  • Less than 3 calories per treat to help your dog maintain a healthy weight
SaleBest Seller No. 3
Nature Valley Chewy Granola Bar, Protein, Peanut Butter Dark Chocolate, 5 Bars - 1.42 oz (Pack of 6)
  • REAL INGREDIENTS: Granola bars are made with roasted peanuts, semisweet chocolate chips and creamy peanut butter
  • PROTEIN SNACK BAR: A quick and natural energy boost and a good source of protein
  • SWEET & CHEWY: Filled with nuts and flavored with rich dark chocolate for a delicious chewy snack with a satisfying crunch
  • PERFECTLY PORTABLE: Easy, wholesome bites for breakfast, snack time or an on-the-go invigorating treat
  • BOX CONTAINS: Bulk packs of 6 boxes, each with 5 individual bars (Total of 30 individual bars)
Best Seller No. 4
SmartBones Rawhide-Free Dog Chews, Made With Real Peanut Butter
1,922 Reviews
SmartBones Rawhide-Free Dog Chews, Made With Real Peanut Butter
  • Now made in Vietnam; Made with Real Peanut Butter, Chicken and Vegetables
  • Rawhide-Free
  • Easy to Digest
  • Vitamin & Mineral Enriched
  • Chewing Helps Maintain Healthy Teeth
SaleBest Seller No. 5
Balance Bar, Peanut Butter, 6-Count (Pack of 6)
511 Reviews
Balance Bar, Peanut Butter, 6-Count (Pack of 6)
  • Contains (6) 1.76oz. bars, Balance Bar Peanut Butter Nutrition Bars. Each Peanut Butter Balance Bar has 200 Calories and 15g of protein, as well as 23 vitamins & minerals. They're a source of antioxidants and provide balanced 40-30-30 nutrition.
  • A Balance Peanut Butter Energy Bar is a nourishing and tasty supplement for your nutrition needs. Each Balance Peanut Butter Bar is packed with 15 grams of protein and 23 vitamins and minerals. The Balance Energy Bar is also a source of antioxidants.
  • Packed with protein, rich with peanut buttery goodness. This all-star bar is a great addition to your eating & exercise regimen, a satisfying mini snack, or a delicious dessert. The peanut butter flavor makes it a delicious way to replenish your energy.
  • In Peanut Butter flavor, this bar is creamy peanut butter goodness with a smooth, decadent texture you won't be able to resist. Plus, it gives you the perfect caloric ratio of 40% carbohydrates to 30% protein to 30% dietary fat for energy that lasts.
  • At Balance our mission is to salute your determination to lead an active, well-rounded life by providing deliciously wholesome on-the-go nutrition for lasting energy. Balance is all about providing the nourishment you need to live each day to the fullest!
Best Seller No. 6
Smart Balance Omega Natural Peanut Butter, Creamy, 16 oz
27 Reviews
Smart Balance Omega Natural Peanut Butter, Creamy, 16 oz
  • Deep-roasted peanuts for extra flavor
  • 100% non-GMO sourced ingredients
  • No hydrogenated oils
  • Naturally sweetened
  • 0g trans fat, Gluten Free
SaleBest Seller No. 8
Larabar Gluten Free Bar, Peanut Butter Chocolate Chip, 1.6 oz Bars (16 Count)
6,797 Reviews
Larabar Gluten Free Bar, Peanut Butter Chocolate Chip, 1.6 oz Bars (16 Count)
  • WHOLESOME FOOD: Tasty snack bars made with Fair Trade Certified organic chocolate chips
  • REAL FLAVORS: 4-ingredient peanut butter chocolate bars made from a simple blend of dates, peanuts, chocolate chips, and sea salt
  • SIMPLE INGREDIENTS: Vegan chocolate bar is gluten-free, non-GMO, dairy-free
  • CONVENIENCE: Wholesome bars for a busy, on-the go breakfast and perfect for your active lifestyle
Best Seller No. 9
Pure Organic Peanut Butter Chocolate, Ancient Grain and Nut Crispy Bar, Gluten-Free, Certified Organic, Non-GMO, Vegan, Kosher, Plant Based Whole Food Nutrition Bar, 1.23 ounce (Pack of 12)
172 Reviews
Pure Organic Peanut Butter Chocolate, Ancient Grain and Nut Crispy Bar, Gluten-Free, Certified Organic, Non-GMO, Vegan, Kosher, Plant Based Whole Food Nutrition Bar, 1.23 ounce (Pack of 12)
  • CERTIFIED ORGANIC - Made from simple organic ingredients, Pure Organic Ancient Grain and Nut bars deliver balanced nutrition with wholesome ingredients. The Peanut Butter Chocolate bar has 160 Calories, 5g Protein, 8g Sugar and is made with creamy peanut butter, dark chocolate and crispy Ancient Grains.
  • GLUTEN-FREE - Perfect for those who have an intolerance to gluten. Our certified gluten-free snack bars deliver a modern take on Ancient Grains in a crispy, delicious, snack. With a rice crispy treat texture and healthy grains like quinoa, amaranth, and flax seed, Pure Ancient Grain and Nut bars deliver delicious balanced nutrition using wholesome ingredients.
  • FINEST INGREDIENTS - All of our snack foods are made without artificial flavors, or colors and are: USDA-certified organic, GMO-free, Gluten-free, made with no soy or dairy ingredients, Vegan, and Certified Kosher. Pure Bar is balanced nutrition just as Mother Nature intended.
  • MOM APPROVED - Created by a mom, who knows the importance of feeding kids natural, simple, and healthy snacks. Our Pure Ancient Grains Bars are a treat you can feel good about and a perfect energy snack for the entire family.
  • CONVEINENT - This delicious organic energy bar is great for when you're on-the-go. Pure Bars are easy to store in your purse, the car, or in your desk and provide you with a healthy, portable snack option that you can feel good about.
SaleBest Seller No. 10
Justin's Hazelnut Chocolate Butter Blend, 16 oz
175 Reviews
Justin's Hazelnut Chocolate Butter Blend, 16 oz
  • 16oz Jar of Justin's naturally delicious Chocolate Hazelnut Butter, perfect for tasty sandwiches and toast, or for healthy snacking
  • 50% less sugar than the leading brand! Organic Cocoa, No Stir, Gluten-free, Responsibly Sourced Palm Oil (RSPO) Certified Mass Balance Palm Oil + Cheyenne Mountain Zoo approved orangutan friendly palm oil, Kosher
  • 4g Protein, 3g Fiber, 0g Trans Fat, 7g Sugar
  • Our products are made with common sense and the highest quality. A sense that selectively choosing fine, naturally delicious ingredients will make it taste better. And that no matter their size, companies should always be grateful to their customers, their community and the environment.
  • Try our six other delicious flavors: Classic Peanut, Honey Peanut, Classic Almond, Honey Almond, Maple Almond, Vanilla Almond

13 Health Benefits of Peanut Butter

What are the health benefits of peanut butter? It’s a favorite childhood favorite of many. But for others, it’s on the naughty list for being full of calories and fat.

Some people are trying to find alternatives. Almond butter, sunflower seed butter, soy butter… But if you don’t have a nut allergy, peanut butter is still a great option. It actually comes with many scientifically-backed health benefits.

The health benefits of a food comes from its components. And peanut butter gives you a healthy dose of almost everything. Here’s a short list of smooth, unsalted peanut butter’s nutrition facts:

  • Protein: 129% of DV
  • Dietary fiber: 62% of DV
  • Vitamin E: 116% of DV
  • Niacin: 173% of DV
  • Vitamin B6: 76% of DV
  • Magnesium: 99% of DV
  • Phosphorus: 82% of DV
  • Manganese: 189% of DV

Why people avoid peanut butter

In addition to all those great vitamins and minerals, peanut butter is full of fat. In fact, one serving gives you 130 grams of total fat. That’s 200% of the daily value! And in it, 133% DV for saturated fat!

But before you give up on the butter, the huge fear and hatred of saturated fat isn’t that justified. It is needed for healthy bones, immune system, cell production and more. (Just don’t eat too much of it!)

And peanut butter includes more “good” fats too. One serving comes with 61.2 grams of monounsaturated fat and 35.8 grams of polyunsaturated fat. These fats help lower cholesterol and blood pressure. They also reduce heart disease and may lower risk for metabolic syndrome.

Plus, low-fat peanut butter usually gives you more calories, thanks to the extra ingredients (sugar) to make up for the absence of fat.

1. Peanut butter can help with weight loss

Yes, peanut butter is full of fat but has been found to help with weight loss. Peanuts are high calorie and energy dense. But a 30 week study showed that peanuts make you feel full for longer periods. After 19 weeks of regular peanut munching, resting energy expenditure was increased by 11% too.

The weight loss benefit is supported by a study published in the Obesity journal. Of the 8,865 adults in the 28 month study, those who ate nuts at least twice a week were less likely to become overweight or obese.

Nut-eaters had a 31% lower chance of weight gain. Those who never ate nuts and gained weight gained an average of 424 g or more. The researchers concluded that regular nut consumption is associated with lower risk of weight gain. The difference is around 5 kg or more!

For snacks, try spreading peanut butter over celery sticks. You’ll get crucial dietary fiber and maybe even cancel out the calorie intake.

2. Peanut butter can lower blood triacylglycerols

Triacylglycerides are a type of fat stored in our bodies. Level of triacylglycerides are influenced by your fat and alcohol intake. A high level can lead to hardening of arteries. This is associated with high blood cholesterol levels and other heart diseases.

Low fat diets actually increase triacylglycerol levels in your blood. High monounsaturated fatty acid (MUFA) diets, on the other hand, lower cholesterol. As we know, peanuts are a great source of MUFAs.

One study looked at the cardiovascular disease risk profile of 4 cholesterol lowering diets. Three were high MUFA diets:

  • American Heart Association Education Program Step II diet
  • Olive oil
  • Peanut oil
  • Peanuts and peanut butter

The high MUFA diets had 13% lower triacylglycerol concentrations than the Step II diet.

Olive oil was able to decrease cardiovascular disease risk by 25%. Peanut butter came in second place overall with 21%. However, PB wasn’t as effective at increasing HDL (“good”) cholesterol levels. Although, it was still beneficial.

The researchers concluded that a high MUFA diet is more heart healthy than a low fat diet. So it’s true that you shouldn’t cut all fats from your diet!

3. Peanut butter can prevent gallstones

Gallstones are quite common. Some people develop one gallstone, while others develop multiple at the same time. There usually aren’t any signs or symptoms. But when there are, you experience sudden and intense pain in the upper right of your abdomen area. You can also feel pain below your breastbone, between shoulder blades and in your right shoulder.

Doctors aren’t sure yet why gallstones form. It could be due to excess cholesterol or bilirubin. But regardless the cause, peanut butter seems to help!

Researchers looked over twenty years worth of dietary data from the Nurses’ Health Study. They saw that women who ate at least 1 ounce of peanut butter (or nuts and peanuts) each week had a 25% lower risk of gallstones.

One ounce (2 tablespoons) is the perfect amount of peanut butter.

Another research team reinforced the fact that nuts are rich in compounds that protect against gallstones. Nut consumption leads to a lower chance of cholecystectomy, or gallbladder removal, too.

So, pack a peanut butter and jelly sandwich once per week and you’ll be good to go. Just make sure you use whole wheat bread and natural jelly. And if you’d like some more, munch on some peanuts when you’re bored.

4. Peanut butter can lower the risk of Alzheimer’s

Alzheimer’s is the most common form of dementia. Along with other age-related cognitive decline, many experience memory loss and worsens over time.

As of now, there is still no true remedy. However, there are remedies for the symptoms that can slow the worsening of the disease. There are also multiple foods that claim to help prevent Alzheimer’s. They range from caffeine to vinegar.

Researchers from the Chicago Health and Aging Project looked at diets of 3,000 people over age 65 years old. Their cognitive abilities were also tested over a span of 6 years.

The research, published in the Journal of Neurology, Neurosurgery and Psychiatry, showed that those with the highest niacin intake (22 mg per day) had a 70% lower chance of developing Alzheimer’s.

Peanuts are a great source of niacin, also known as Vitamin B3. Eating around a quarter cup per day reaches the daily recommended intake (16 mg for men and 14 mg for non-breastfeeding women).

5. Peanut butter can reduce risk of stroke

Many people drink red wine because it can help lower brain damage due to stroke. This is due to a flavonoid called resveratrol. It increases levels of an enzyme that protects nerve cells.

Studies have also determined resveratrol to improve blood flow to the brain. This greatly reduces risk of stroke, according to a study in the Journal of Agriculture and Food Chemistry. The lead researcher hypothesized that resveratrol stimulates the production of nitric oxide. This molecule signals muscles surrounding blood vessels to relax, thus increasing blood flow.

Resveratrol has also been found in peanuts! Unfortunately, it’s not much. One ounce of red wine provides at least 75 micrograms of resveratrol. But one ounce of peanut butter only has around 50 micrograms.

Still, regular consumption of peanuts and/or peanut butter can still be helpful. After all, peanut butter is chock full of magnesium. And according to the American Society for Nutrition, magnesium is associated with reduced risks of ischemic stroke.

6. Peanut butter can increase heart health

Our heart is, well . . . the heart of our health. Cardiovascular disease is often linked to other conditions, such as high cholesterol, diabetes and more.

A balanced diet is needed for optimum health. Adding peanut butter to it will just make things better!

Many studies have shown that eating more peanuts can lower risk of coronary heart disease. Another study looked at the effect of nuts on cardiovascular disease (CVD) in 6309 women with type 2 diabetes.

Regular consumption of nuts and peanut butter showed a lower risk of CVD events. Major CVD events include stroke, revascularization and myocardial infarction. There were also lower LDL cholesterol and total cholesterol levels.

The fact that peanut butter can reduce risk of coronary heart disease is supported by many other studies as well. The researchers concluded that around 5 servings of peanut butter (1 tablespoon per serving) weekly was enough.

7. Peanut butter can lower risk of type 2 diabetes

Diabetes is a lifelong disease. Most people have type 2 diabetes. It is characterized by an inability to handle glucose in blood. These diabetics produce enough insulin, but their cells don’t use it correctly. This is called insulin resistance. Around 27 million people suffer from type 2 in America alone.

Another 86 million have prediabetes. This is when someone has high levels of glucose and are at risk of developing type 2 diabetes. You are especially at risk if you have high blood pressure, low HDL cholesterol and high triglycerides.

We already know how peanut butter is effective in improving heart health and lowering triglyceride levels. In another study, those who frequently ate peanut butter had a 30% lower risk of diabetes. Nuts also have a positive effect on lipids.

Overall, peanuts make a healthy addition to your diet if you have, or are at risk for, diabetes. Just make sure you keep an eye on your calorie count!

8. Peanut butter can protect against colon cancer

Colon cancer, also known as colorectal cancer, usually affects those over 50 years of age. However, incidences are rising for those under 50 years old. In some developed countries, even likelihood of dying has increased too. Around 50,000 die from colon cancer in America each year.

Researchers from Taiwan examined more than 20,000 people (12,026 men and 11,917 women) over a span of 10 years. Throughout the study, there were 107 new colorectal cases. By using a proportional hazard model, it was shown that peanuts greatly decrease risk.

Peanut consumption twice per week was associated with a 58% decrease in women and 27% for men.

What else in peanuts is anti-cancerous?

  • Folic acid
  • Resveratrol
  • Phytosterol
  • Phytic acid
  • Phytosterol beta-sitosterol

So, bottom line: eat a small amount of PB for lower risk of colon cancer.

9. Peanut butter is anti-inflammatory

Experts published on the American Journal of Epidemiology that nuts high in unsaturated fats can help reduce inflammation.

As aforementioned, these nuts are related to lower risk of CVD and type 2 diabetes. The authors of the study looked at diets of 6,080 people between 45 and 84 years of age. They found that frequent peanut consumption is also associated with:

  • Lower C-reactive protein
  • Lower interleukin
  • Lower fibrinogen

C-reactive protein, interleukin and fibrinogen are all inflammatory markers. The levels of these markers are raised when you have: bacterial infections, arthritis, some cancers, Crohn’s disease, tissue disorders or other inflammatory conditions.

The researchers concluded that nut consumption may lower inflammation. And this is probably why it leads to lower CVD and diabetes risk.

10. Peanut butter can boost your energy

This is thanks to the amazing amount of niacin in peanut butter.

Niacin, also known as vitamin B3, help convert food into glucose. This is the building block of energy. The European Food Safety Authority (EFSA) has also confirmed that dietary vitamin B3 contributes to energy-yielding metabolism. And it reduces feelings of fatigue.

What other great things does niacin do?

It helps in repairing DNA and producing positive stress responses. As a result, your nervous system needs niacin to function! It’s also important for normal psychological functions. In addition, the EFSA confirmed that niacin helps maintain normal skin and mucous membranes.

Vitamin B3 deficiency is less likely in developed countries. However, the most common cause is alcoholism.

Do note that there haven’t been extensive research on the exact benefits of niacin in peanut butter. But it’s still good to know that PB is chock full of essential nutrients!

11. Peanut butter helps you build muscle

So peanut butter is great for weight loss. It’s full of nutrients and gives you an energy boost too. All great news if you’re looking to work out and exercise.

And now, it’s said that PB is a natural way to increase your ability to build muscle. It keeps your energy level high.

It’s key to eat foods with nutrients that help stimulate testosterone production. It is the hormone responsible for muscle growth after all. Some crucial minerals needed for muscle growth include: phosphorus, magnesium, vitamin E and vitamin B6. Which peanut butter has more than enough of.

Peanuts and the butter are a rich source of zinc too. This nutrient is essential in keeping your testosterone hormone at the right level.

If you’re a woman, don’t worry about the rise in “masculine” hormones. Everyone needs a bit of it to make sure bodily functions run smoothly.

So rather than reaching for testosterone supplements or illegal steroids, grab a peanut butter shake!

12. Peanut butter can regulate bodily fluids

This is thanks to the potassium in the butter.

Not only is potassium an important mineral, it’s also an electrolyte. These substances conduct electricity. It’s also present in many sports drink that work to keep you hydrated.

In addition, potassium is critical for the heart to function. It’s responsible for contractions of skeletal and smooth muscles. It’s also needed for digestive and muscular functions. This probably plays a large role in why peanut butter is so awesome for your heart!

The level of potassium depends on how much sodium and magnesium you consume. When you have a high sodium diet, you’ll need more potassium to balance it out. Other conditions can leach the mineral from you too: diarrhea, excessive sweating, malnutrition, vomiting and more.

When you have potassium deficiency, you can have hypokalemia. This condition is characterized by weakness, fatigue, muscle cramps, indigestion and abnormal heart rhythms.

Other than peanuts and peanut butter, you can get potassium from:

  • Meat (all of them!)
  • Fish (salmon, cod and flounder)
  • Fruits
  • Vegetables
  • Legumes
  • Dairy products

13. Peanut butter is full of antioxidants

Antioxidants seem to be touted by all health gurus. It really is a great thing though. They are able to protect you from damage by free radicals.

Free radicals are harmful molecules that can cause heart diseases, cancers and more. In fact, these molecules have been found to be responsible for at least 50 diseases. And actually, many minerals and vitamins are antioxidants. For example, vitamin C, vitamin E and selenium.

Until there is more evidence, it’s safer to get antioxidants naturally from your diet rather than supplements. The best sources are fruits and vegetables. They’re also found in some wine and tea.

And of course, peanuts. Neither the nut nor butter top the list of foods highest in antioxidants. But there’s a significant amount in peanuts.

In fact, researchers from the University of Florida say that peanuts may rival some fruits as antioxidant sources. There are high concentrations of an antioxidant polyphenols called p-coumaric acid. Roasting the nuts increase levels of this acid too. It raises overall antioxidant content by 22 percent!

And, as noted in a report in the British Journal of Nutrition,there are many great benefits to antioxidants in peanuts. It may be a factor as to why peanut butter is cardioprotective.

Healthy4LifeOnline delivers the best Healthy Peanut Butter on the market today. We keep our lists fresh and current so you get the best options and top rated Products….

Additional Products to View

Folic Acid
Vitamin D3
Douglas Laboratories

Content Contributor: Mary

Mary has a passion for learning about the human body, specializing in epigenetics. Blogging on multiple platforms, she loves to share the current research. More than research, she loves to be outdoors climbing, hiking and biking.

Amazon Best Seller Products List Last Updated on 2019-06-19