"Top 4 Supermarket Peanut Butters for Weight Loss — Plus 3 to Avoid for a Slimmer Waistline!"

WE slather it on toast, dollop it into curries and, if you’re anything like me, spoon it straight from the jar.

But is as healthy as many of us think it is? And are some brands really that much better than others?

Peanut butter is often touted as a health food – but some brands are better than othersCredit: Getty

Yes! At least that’s according to Dr Sammie Gill, registered dietitian and spokesperson for the British Dietetic Association.

“Peanut butter is a healthy and nutritious spread. But it always comes back to the same basic rule – keep it balanced and don’t overdo it,” she tells Sun Health.

“You can eat a little of everything, just not too much of any one thing.”

Your bog standard jar of supermarket contains about 100 per tablespoon.

That’s not necessarily a problem, but how many of us are sticking to just one spoonful?

“It is also high in fat, at about 8g per tablespoon,” Dr Gill says.

“While some of this is saturated (the bad stuff), the majority – about 75 per cent – is unsaturated fat (the healthy stuff).

“For example, peanut butter contains monounsaturated fats, including oleic acid (an omega 9 fatty acid) which is found in olive oil, as well as polyunsaturated fats, including linoleic acid (an omega 6 fatty acid).

“It also contains protein, fibre, B vitamins, vitamin E, potassium and magnesium.

“And peanut butter – especially when made with skin-on peanuts – is a source of polyphenols, which lower our risk of conditions like heart disease and dementia.

“Regularly eating peanuts in moderation is linked with improvements in metabolic health including cholesterol levels, blood pressure, body weight, and glucose levels.”

What’s the problem then?

It all comes down to .

“No food, including peanut butter, is inherently bad. It’s about how much and how often,” Dr Gill says.

“If you’re eating too much of any one food, chances are you’re missing out on other key nutrients because you’re crowding out other foods and limiting overall diet diversity.

“Also, we can’t forget that peanut butter contains around 200 to 250 calories per two tablespoons so it can be easy to take in more calories than you realise, especially if it’s a generous spoonful.”

Many peanut butters contain 100 calories per tablespoonCredit: Getty

The for men in the UK is 2,500, while women should have around 2,000.

On average, men should have no more than 30g of saturated fat per day, but women should limit themselves to 20g.

If you’re devouring one, two or three spoonfuls of peanut butter a day – the amount many of us spread on a single slice of toast – it’s easy to exceed this.

“If you enjoy peanut butter, it’s perfectly fine to eat every day,” Dr Gill says.

“Just eat it in moderation and stick to around two tablespoons.”

How to spot a healthy peanut butter

You also need to ensure you’re eating the right kind.

“Not all peanut butters are created equal,” Dr Gill says.

“As a rule of thumb, look for a jar of peanut butter with as few ingredients as possible. Ideally one ingredient (peanuts) or two ingredients (peanuts and a little salt).

“Generally, the less processed a food is, the healthier it is.

“But turning nuts into nut butter involves minimal processing. It’s basically roasting and grinding. You can make your own nut butters this way, if you want to.”

Many supermarket own-brand peanut butters are actually healthier

Dr Sammie Gill, Dietitian

She adds: “Another tip is to look for jars that say ‘100 per cent peanuts’ on the front label.

“Some brands will add sugar (e.g. cane sugar), oils (e.g. palm, rapeseed, peanut) and emulsifiers (e.g. soy lecithin), which is unnecessary.

“Typically, the more premium the brand, the fewer the ingredients. But not always – many supermarket own-brand peanut butters contain just 100 per cent peanuts.

“Many supermarkets offer these for around £2 a jar, including Sainsbury’s, Morrisons, Aldi, M&S and Waitrose.

“Budget-friendly peanut butter can still be a good choice, with many containing around 95 per cent peanuts. Check the label – the higher the peanut percentage the better.”

The healthiest brands of peanut butter

1. Sainsbury’s Smooth Peanut Butter (£1.80)

• Ingredients: Roasted peanuts (100 per cent)
• Calories: 126kcal
• Fat: 10.1g
• Sugar: 1.1g
• Salt: <0.01g

Sainsbury’s own-brand peanut butter is one of the healthiest choices available, Dr Gill saysCredit: Sainsbury's

Dr Gill’s number one choice is any supermarket own-brand product that is 100 per cent peanuts, like this one from .

“It contains peanuts and that’s it, making it a great choice,” she says.

2. Meridian Crunchy Peanut Butter (£2.95, Waitrose)

• Ingredients: Roasted peanuts skins on (100 per cent)
• Calories: 91kcal
• Fat: 7.1g
• Sugar: 0.8g
• Salt: 0g

Meridian products are also a good choice as they’re made of 100 per cent peanutsCredit: Sainsbury's

“Again, this contains 100 per cent skin-on peanuts and nothing else – including no palm oil or other nasties,” Dr Gill says.

It’s also slightly lower in calories, fat and sugar – so a fractionally lighter option.

3. ManiLife Original Roast Crunchy Peanut Butter (£4, Tesco)

• Ingredients: Hi-oleic peanuts (99.3 per cent), sea salt (0.7 per cent)
• Calories: 93.5kcal
• Fat: 7.6g
• Sugar: 1.1g
• Salt: 0.1g

ManiLife peanut butter is made from hi-oleic peanuts, which have added health benefitsCredit: Waitrose

ManiLife peanut butter is made of hi-oleic peanuts, with a touch of added salt.

“These nuts are known for their higher oleic acid content compared to standard peanuts,” Dr Gill says.

“While this might offer a minor health perk, in the context of your overall diet day-to-day, it shouldn’t be a dealbreaker or sway your decision when picking a peanut butter.”

Oleic acid is a monounsaturated fatty acid which is considered a ‘good’ plant-based fat that contributes to healthy levels.

4. Pip & Nut Crunchy Peanut Butter (£2.50, Asda)

• Ingredients: Argentinian hi-oleic peanuts (99.4 per cent), sea salt (0.6 per cent)
• Calories: 89kcal
• Fat: 7g
• Sugar: 0.8g
• Salt: 0.08g

Pip & Nut is another great brand, according to Dr GillCredit: Asda

“Again, this brand is made from hi-oleic peanuts and a little salt – no palm oil or anything else,” Dr Gill says.

It’s also very comparable in terms of calories, fat and sugar, with just a fraction more .

The worst brands of peanut butter

1. Bonne Maman Sweet & Crunchy Peanut Spread (£2.90, Morrisons)

• Ingredients: Roasted peanuts (79 per cent), sugar, cocoa butter, sunflower oil, cane sugar, salt, vanilla extract, emulsifier
• Calories: 91.2kcal
• Fat: 7.1g
• Sugar: 2.7g
• Salt: 0.1g

One of the most unhealthy varieties is the peanut spread from Bonne MamanCredit: Morrisons

Advertised as a “peanut spread” rather than a butter, it’s perhaps no surprise it contains only 79 per cent peanuts.

“The rest is made up of cocoa butter, sugar, salt, oil, vanilla and an emulsifier called lecithin,” Dr Gill says.

2. Skippy Peanut Butter Smooth (£2.75, Morrisons)

• Ingredients: Roasted peanuts (91 per cent), sugar, rapeseed oil, cottonseed oil, salt
• Calories: 90.8kcal
• Fat: 6.5g
• Sugar: 1.7g
• Salt: 0.2g

Skippy is slightly better, but still contains sugar and oil, Dr Gill saysCredit: Morrisons

With a higher peanut content, Skippy is slightly better.

“But it still contains sugar and two types of oil, which peanut butter doesn’t need,” Dr Gill says

3. PB & J Spread (£3.50, Marks & Spencer)

• Ingredients: Seedless raspberry jam (50 per cent) (glucose-fructose syrup, sugar, raspberry purée, concentrated raspberry purée, humectant: glycerol, gelling agent: pectin (from fruit), acid: citric acid, fermented sugar, fermented starch, acidity regulator: E331 (iii)), roasted peanuts (45 per cent), sunflower oil, sugar, emulsifier: E471, salt
• Calories: 64.7kcal
• Fat: 3.1g
• Sugar: 5.7g
• Salt: 0.04g

Among the worst offenders is PB&J spread from M&S, according to the dietitianCredit: M&S

“This is only 45 per cent peanuts, so it doesn’t even come close to the others,” Dr Gill says.

“It is also full of additives like glycerol and E-numbers.”