Usually a little, and the ingredients list tells you why. MD Anderson Cancer Center says natural peanut butter is made only from ground peanuts, sometimes with salt, while conventional jars add sugar, hydrogenated oil and flavorings.
The difference is small but real. MD Anderson's dietitian says there is not much variation among conventional peanut butters: the ingredients are mostly peanuts, with varying amounts of sugar, hydrogenated oil, salt and sometimes flavorings like honey. Natural versions skip the sweeteners and the oils added for texture, so the cancer center calls them probably a little healthier. Cleveland Clinic adds that natural brands have about half as much sugar as traditional peanut butter.
Check the front of the jar too. MD Anderson notes that a product labeled peanut spread often lists sugar as its first ingredient, while a conventional peanut butter lists peanuts first and contains only between two and seven grams of added sugar per serving. Natural peanut butter, the center says, contains no sweeteners at all. Cleveland Clinic suggests reading the ingredients list even on jars marked natural, since some sneak in other additives.
Either kind is more fat than protein. MD Anderson says dietitians consider peanut butter mainly a healthy source of fat, with monounsaturated and polyunsaturated fats that support heart health, plus vitamin E, potassium and magnesium. A 2 tablespoon serving carries about 15 grams of fat and 200 calories, so it is a calorie-dense food.
That is why the amount matters as much as the label. Cleveland Clinic says the problem is that many of us eat far too much, by the spoonful or slathered on bread, and its cardiologist Dennis Bruemmer says the calories and sugar would be more of his concern than the fat. MD Anderson's take: assuming you are not allergic, peanut butter is fine to eat daily, in moderation.
Natural peanut butter has a couple of practical trade-offs, and MD Anderson is upfront about them. Because nothing is added to hold it together, the oil separates from the peanut paste, so most jars need a stir before you use them. The cancer center also says that if your palate is used to sweetened peanut butter, you may find the natural kind a little off-putting at first. Cleveland Clinic dietitian Julia Zumpano suggests looking for a label with nothing but peanuts on the ingredients list, and adding a little salt yourself if you want it.
Switching to a different spread does not get around the calorie question. Cleveland Clinic cardiologist Dennis Bruemmer says he does not think Nutella is healthier than peanut butter, and alternatives such as almond butter or reduced-fat peanut butter have only marginally less saturated fat, sugar or salt. With low-fat peanut butter, the clinic says the calories are the same or higher, because manufacturers usually add sugar to improve the taste after taking out the fat. It also notes that major store-bought brands can contain hydrogenated oil or palm oil, molasses and high fructose corn syrup.
Your goals matter too. MD Anderson says that if you are trying to lose weight, limiting peanut butter is probably wise, but if you are struggling to keep weight on, especially with a poor appetite, it can be a useful way to fit in extra calories. The center also points out that peanut butter is not really comparable to protein sources such as fish, soy, eggs, yogurt, lean meat or cottage cheese, which mostly have less fat and more protein per serving. Its dietitian suggests pairing it with something that adds volume, like a fruit smoothie, rather than eating it on its own.
Talk to your doctor if you suspect a peanut allergy or are working on your weight or cholesterol.
