Before we get to the best peanut butter, let’s understand the basics of peanut butter. Any peanut butter typically contains around 25-30 percent protein, 50 percent fat, 20-22% grams of carbohydrates, and approximately 650 calories.
Peanut butter available in the market mainly falls into three categories:
Firstly, there’s all-natural peanut butter, which contains only one ingredient: peanuts. Then, to enhance the taste, many brands add sugar and salt to peanuts. Sometimes stabilizers and hydrogenated oil are also added for better consistency.
In sugar-added peanut butters, the percentage of peanuts decreases to about 80-85 percent, resulting in lower protein and fat content.
Thirdly, there are flavored peanut butters like chocolate or coconut, where the peanut content decreases, and the added flavor is present. Nutrition-wise, there will be slight differences among them, and the ingredients should be listed in this order on the label.
If you need to avoid a certain type of peanut butter, it’s best to avoid those with hydrogenated oil and why is that we’ll discuss hydrogenated fat in a separate video however, all peanut butters are heavy in calories.
Now that you know something about peanut butters, you can include them in your diet based on your budget, taste, brand preference, and goals.
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