The options for peanut butter on the market are vast, but many people wonder what the difference is between natural and conventional varieties. A peanut butter is considered “natural” if it contains just peanuts or peanuts and salt. A conventional peanut butter will contain these ingredients, plus the addition of fully hydrogenated oil and possibly added sweeteners. Products that include anything outside of these ingredients, like palm oil (which is higher in saturated fat but is not hydrogenated and is trans-fat free), flavors or other ingredients must be labeled as peanut butter spreads. These may include dessert-forward flavors or specialty spreads that are available on the market. Importantly, fully hydrogenated oils do not contain trans fats and are different from partially hydrogenated oils, which are not present in any peanut butters sold in the United States.
When comparing the nutrients on the label of two of the most popular brands of natural vs. conventional peanut butters, there is no significant difference in the amount of saturated fat between the two. The sugar in regular peanut butter amounts to about ½ teaspoon per serving, a very small contribution when considering the most common sources of added sugar in the diet.
With the abundance of peanut butter varieties available, it’s important to remember that whether the peanut butter is natural or conventional, it will contain nutritional goodness and great taste. Plus, peanut butter also pairs well with many other nutrient-dense foods, like fruits, vegetables and whole grains, which can make eating a diverse diet easier for kids and adults alike.
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