Oct 27, 2025
Fact checked by Nick Blackmer
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Dieticians agree that unsweetened peanut butter is the healthiest.
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Peanut butter is a good source of protein, fiber, healthy fat, vitamins, and minerals.
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Dieticians also suggest peanut butter without added oils or salt.
Peanut butter contains vitamins such as biotin, folate, and vitamin E, and minerals like magnesium and potassium. Unsweetened varieties are among the healthiest.
The Top Peanut Butter Pick
The top peanut butter pick among the three experts we spoke to is unsweetened peanut butter.
In particular, unsweetened, plain crunchy peanut butter is the top pick of Keri Gans, MS, RDN, author of The Small Change Diet and host of The Keri Report podcast.
Natural, unsweetened peanut butter is the favorite of Kristen Smith, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
Debbie Petitpain, MBA, RDN, spokesperson for the Academy of Nutrition and Dietetics, told Health her top pick is unsweetened peanut butter made from just peanuts, or peanuts and a small amount of salt.
Why They Love It
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“I love the crunch because it adds texture, and the simple ingredients provide heart-healthy fats and plant-based protein that support overall wellness,” said Gans.
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“It contains the fewest ingredients—typically just peanuts, or peanuts and salt,” said Smith. “It’s free from added sugar, excess salt, and hydrogenated oils, making it minimally processed and rich in nutrients.”
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“This simple version retains heart-healthy fats and protein,” said Petitpain. “Both creamy and crunchy varieties and organic and non-organic are nutritious—choose whichever you prefer.”
What Are the Health Benefits?
Peanut butter is a great source of vitamins, minerals, protein, and fiber.
It’s also rich in heart-healthy monounsaturated fats, which help reduce “bad” LDL cholesterol levels in the blood. Having lower cholesterol lowers your risk of heart disease and stroke.
It also contains vitamin E, an antioxidant vitamin that helps boost the immune system to protect against viruses and bacteria. Vitamin E also helps form red blood cells and widens blood vessels, which prevents blood clots.
Peanut butter is also a good source of magnesium, a mineral that’s essential for energy and protein production, muscle and nerve function, heart health, and bone health.
How Do You Use It?
With its rich, nutty, and slightly salty flavor, there are many ways to enjoy peanut butter:
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Add it to protein balls, sauces, salad dressings, and smoothies.
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Use it as a topping on whole-grain toast or oatmeal.
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Pair a tablespoon of peanut butter with a piece of fruit, such as an apple or banana.
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Stir it into chia pudding or Greek yogurt.
“When choosing a brand, aim for those with the shortest ingredient list—ideally just peanuts or peanuts and salt,” said Smith. “Keep in mind that natural peanut butter often has oil separation at the top, which requires stirring before use.”
What Makes a Peanut Butter ‘The Best’?
To determine what makes a peanut butter ‘the best’, the following criteria were taken into consideration:
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Nutrient content: It should be naturally rich in nutrients that are beneficial for overall health. Peanut butter delivers a stellar nutrient profile, including vitamins, minerals, heart-healthy fats, protein, and fiber.
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Added sugars: There should be no added sugar or sweeteners. When consumed in excess or for long periods of time, added sugars increase the risk of chronic (long-term) diseases such as cardiovascular disease, type 2 diabetes, obesity, and cancer.
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Salt content: Excess sodium is linked to high blood pressure, which can lead to heart disease and an increased risk of death. Skip the excess sodium and opt for peanut butter with no or low added salt.
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Oils: It should also be free of fully hydrogenated vegetable oils or palm oil, which act as stabilizers to prevent natural peanut oil from separating. Peanut butter already contains natural oils, and hydrogenated and palm oils only add excess saturated fat.
Read the original article on Health
