Peanut butter in its simplest form is ground roasted peanuts, with natural oils providing moisture to create a spreadable paste. Many commercial brands include preservatives, stabilizers, hydrogenated oils, added salt, and added sugars such as high-fructose corn syrup, especially in flavored varieties. Excess added sugar or high sodium can be an unhealthy red flag. Peanut butter can be nutrient-dense, providing plant-based protein, fiber, and healthy fats, but the nutritional value depends on ingredient quality. Labels should show peanuts as the first ingredient, ideally as the only ingredient. No added sugar is preferred, with 5 total grams or less, along with low-salt content. Examples show lower sugar and sodium in some brands compared with others.
"Peanut butter brands with no added sugars can be found just about anywhere these days. Just About Foods' Organic Peanut Butter, Creamy, for example, contains 2 total grams of sugar, no added sugars, and 70 mg of sodium per a 2-tablespoon serving. By comparison, for the same amount, Jif Natural Creamy Peanut Butter Spread (labeled as "low sodium") has 4 total grams of sugar (including 2 grams of added sugars) and 80 mg of sodium."
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