Video: How to Choose the Most Nutritious Peanut Butter

By February 2, 2016 The Grocery Guide

Hi Everyone! I’m excited to share my first video of The Grocery Guide, a video series dedicated to helping you make the most nutritious choices at the grocery store. With misleading label claims out the wazoo, it’s easy to get confused about which products to buy to ensure good health and prevent disease. Let me take the confusion out of grocery shopping for you so we can become a healthier nation.

Please comment with any questions or suggestions you have!

{I did not receive compensation to promote Smuckers. I advocate for any brand who produces a product with minimal ingredients such as peanuts and salt.}

VIDEO QUALITY: If your video looks blurry, click the settings button on the bottom right and select HD.


  1. What are your thoughts on almond butter?

Almond butter has a slightly different nutrient profile: still relatively high in magnesium but no B6, and has only 4g protein/serving (2 tablespoons) compared to peanut butter’s 8g/serving. Almonds contain manganese, a mineral required for bone development and wound healing, so there’s that. With all nut butters, you’ll still want to be weary about partially hydrogenated oils, added sugar, and palm oil. Read your ingredient label!

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  • Reply Wendy Masters February 2, 2018 at 2:00 pm

    Good video! One drawback to natural peanut butter and peanut oil in general is the poor monounsaturated:polyunsaturated ratio. You want to look for the most mono and the least polyunsaturated, as the ideal ratio for your total diet is 1:1, which is far from what is provided by the average US diet (usually estimated at 1:4 mono:poly or worse). A lot of modern chronic disease (especially inflammatory) has been correlated with this ratio’s decline in our diet.
    A great alternative oil that is used in some peanut butters is a palm and flax blend, both of which have a much better ratio than peanut oil.
    Natural peanut butter’s ratio is about 8:5, not great, not terrible. But, it can’t compare to what you get with the palm/flax blend, which is 12:1! Smart Balance is my favorite brand, but there are others if you read the labels. Although it has 1g additional saturated fat and 2g additional sugar compared to only ground peanuts, this negligible difference is outweighed by the 12:1 mono:poly ratio and the 320mg Omega 3 (ALA) per serving that you won’t find in regular peanut butter. The flavor is a lot more similar to a Jif style peanut butter, which a lot of people prefer over just smashed peanuts. Give it a try, you won’t be disappointed!

    • Reply Ashley G. Thomas February 5, 2018 at 8:03 am

      Thanks for sharing your favorite peanut butter with us! I agree that balancing our mono and polyunsaturated fats is beneficial for overall health. The cool thing is that it can be done in so many different ways; it really comes down to eating less omega-6 fats found in vegetable oils and processed grain products (bread, pasta, packaged snacks, cereals), and incorporating more omega-3 fats found in walnuts, ground flax seeds/oil, chia seeds, fatty fish like tuna and salmon. I think it’s neat that a product like that can help people get more omega-3’s in their day but we have to remember that it’s never just one food that can fix a problem — it’s our diet as a whole!

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