Pick a “peanut butter” not a “peanut butter spread” Standard peanut butter is defined as being 90% peanuts with only 10% allowed for seasoning and stabilizing oils. Peanut butter “spread” does not meet this qualification. (Remember: less is more.)
Look for less than 3 grams of sugar per serving In general, 2 tablespoons of peanut butter should contain about 200 calories, 15 grams of fat, 8 grams of carbohydrate (1 to 2 grams of sugar), and 7 grams of protein. Anything with more than 3 grams of sugar per 2 tablespoons is a tip off that your peanut butter has added sugar.
Read the ingredients list! Be sure the one you pick up lists peanuts and salt as the first two ingredients.
Watch out for buzz words If your goal is to choose the healthiest peanut butter possible, you’ll want to avoid labels with these confusing buzz words.
• Reduced fat Usually, reduced and low fat peanut butters contain more salt and sugar to compensate for the flavor
• Whipped This typically means a lot of air was added to your peanut butter, making any given tablespoon lower in calories. (And, if you end up spreading on more than 1 serving, you’ll be eating the calories you think you’re saving.)
• Honey roasted Adds extra calories and sugar you don’t really need
• No stir Peanut butters that claim to be “no stir” and “natural” likely contain partially or fully hydrogenated fats or palm oils
• Old Fashioned This is a term often used to imply “natural”, but it doesn’t always mean what’s inside is simply peanuts and salt.
Good article from myfitnesspal (condensed).
