Peanut butter and jelly. The best snack of all time! The only question is, which peanut butter are you using on your sandwiches? Millions of Americans enjoy their peanut butter and jelly sandwiches but some are oblivious to the fact that some peanut butter can be unhealthy, and damaging to your diet. A good tip is that if you see the words “partially hydrogenated” or just “hydrogenated” slowly put the peanut butter back on the shelf, and step away. Look for peanut butter that contains no trans fat, hydrogenated oils, or preservatives. Also, look for the labels that read “all natural” or “organic.” You can’t always trust the labels though, so take a look at the nutritional facts too. The five healthy peanut butter choices below contain no trans fat, hydrogenated oils, or preservatives.
Organic peanut butter
With absolutely nothing added, just some peanuts, organic peanut butter is the healthiest of them all. Go to your local health food store and start grinding down some peanuts for peanut butter. Contains no added sugar (only natural sugar), no hydrogenated oils, and 0 grams of trans fat. No fatty acids. No salt added (salt all natural).
Serving Size 2 tbsp
Calories – 190
Total Fat – 16.5g
Saturated Fat – 2.5g
Total Carbohydrates – 6.0g
Sugars – 1.0g
Protein – 8.0g
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Smart Balance peanut butter
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All natural peanut butter, doesn’t need to be refrigerated, contains 0 trans fat and 1000mg of Omega-3’s per serving. No sugar added (only natural sugar), contains no hydrogenated oils. Available in creamy and crunchy.
Ingredients: peanuts, natural oril blend (flaxseed and palm oils), salt, molasses
Serving size 2 tbsp
Calories – 200
Total Fat – 18g
Saturated Fat – 3g
Total Carbohydrates – 6g
Sodium – 110mg
Sugars – 1g
Protein – 7g
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Smucker’s Natural peanut butter
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Contains only all natural sugars, no hydrogenated oils, 0 grams trans fat, no fatty acids. No salt added (only all natural salt). This peanut butter needs to be refrigerated.
Ingredients:peanuts, salt
Serving Size 2 tbsp
Calories – 210
Total Fat – 16g
Saturated Fat – 2.5g
Sodium – 120mg
Total Carbohydrates – 6g
Sugars – 1g
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Naturally More – peanut butter
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Recently Named Top 125 Best Packaged Foods by Women’s Health, Naturally More peanut butter contains everything you need for a healthy diet with Omega 3 and Omega 6. Contains 0 trans fat. With some of this peanut butter you will have one healthy PB&J; sandwich!
Ingredients:Roasted peanuts, egg whites, wheat germ, flaxseed, flax oil, honey, salt.
Serving Size 2 tbsp
Calories – 169
Total Fat – 11g
Sodium – 130mg
Total Carbohydrates – 8g
Sugars – 2g
Protein – 10g
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Better ‘n Peanut Butter
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An all natural, low fat, low calorie peanut butter. Better ‘n Peanut Butter contains no refined sugar, 85% less fat, 40% less calories, and no cholesterol. This peanut butter is also available in low sodium.
Ingredients: peanuts (as defatted peanut flour and natural peanut butter), tapioca syrup, pure water, dehydrated cane juice, rice syrup, vegetable glycerin, soy flour, salt, tapioca starch, natural food flavors, paprika & annato, calcium carbonate, lecithin, vitamins e & c (antioxidants).
Serving Size 2tbsp
Calories – 100
Total Fat – 2.0g
Sodium – 190mg
Total Carbohydrates – 13.0g
Sugars – 2.0g
Protein – 4.0g
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Now that you know the healthiest peanut butter choices you can eat your peanut butter and jelly sandwiches knowing you are not hurting your diet, but helping it. With these five healthy peanut butter choices kids can still enjoy the great taste of peanut butter and jelly sandwiches, with a healthy twist to it.
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Organic peanut butter ingredients
Smart Balance peanut butter nutrition facts
Smuckers Natural nutrition facts
Naturally More peanut butter ingredients
Better ‘n Peanut Butter nutrition facts
