Dietitians Agree: Unsweetened Peanut Butter is the Healthiest Choice

Unsweetened peanut butter, particularly natural and crunchy varieties, has been identified by registered dietitians as the most nutritious option available to consumers.

Three registered dietitians and registered dietitian-nutritionists (RDNs) independently recommended unsweetened peanut butter as their top pick, citing its minimal processing and rich nutrient profile. Keri Gans, MS, RDN, author of The Small Change Diet, explained, “I love the crunch because it adds texture, and the simple ingredients provide heart-healthy fats and plant-based protein that support overall wellness.” Kristen Smith, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics, added that it “contains the fewest ingredients—typically just peanuts, or peanuts and salt,” and is free from unnecessary additives.

Peanut butter is a significant source of vitamins like vitamin E and folate, minerals such as magnesium, fiber, protein, and monounsaturated fats, which can help lower “bad” LDL cholesterol levels and reduce the risk of heart disease and stroke. Choosing the right type of peanut butter is increasingly important as rates of cardiovascular disease continue to rise globally, according to the World Health Organization. When selecting a brand, experts recommend prioritizing the shortest ingredient list – ideally just peanuts or peanuts and salt – and being prepared to stir natural peanut butters due to oil separation.

Dietitians advise consumers to avoid peanut butters with added sugars, excess salt, and hydrogenated or palm oils, as these can contribute to chronic health issues. For more information on healthy eating habits, visit EatRight.org, the website of the Academy of Nutrition and Dietetics.

Health officials encourage consumers to read labels carefully and choose options that align with their dietary needs and preferences, emphasizing that both creamy and crunchy varieties, as well as organic and non-organic options, can be nutritious choices.