In recent years, peanut butter has decisively overtaken traditional jam to become Britain's favourite spread, with many consumers believing it represents a healthier dietary choice. This shift reflects growing awareness of nutritional benefits, but experts caution that not all peanut butters are created equal.
The Nutritional Power of Peanuts
Peanuts offer substantial health advantages that explain their rising popularity. They are packed with protein, which digests slowly and helps suppress hunger signals from the gut. Additionally, peanuts provide valuable magnesium for bone strength and blood sugar regulation, phosphorus for cellular health, and zinc to support immune function.
However, the market presents a wide variety of products with dramatically different ingredient profiles. Some brands enhance their spreads with substantial amounts of sugar, various oils, and artificial flavourings, potentially undermining the natural health benefits.
The Problem with Added Ingredients
Aliza Marogy, a registered nutritional therapist and founder of supplements provider Inessa, explains the ideal composition: "Authentic peanut butter should contain just peanuts, or peanuts with a small pinch of salt. Peanuts are naturally rich in heart-healthy monounsaturated fats, plant protein, fibre, vitamin E and magnesium."
Marogy identifies separation as a positive indicator: "If the oil separates at the top, that's actually a good sign. It shows there are no added emulsifiers - which can negatively impact gut health - artificially holding it together."
Many mainstream brands modify the natural formula, she notes: "Added palm oil or hydrogenated vegetable oils are often included to prevent separation and create a smoother, more spreadable texture. Whilst this improves shelf life and mouthfeel, it can increase the saturated fat content."
Sugar represents another common addition: "This turns what could be a savoury, protein-rich staple into a sweet spread, and for families using peanut butter daily, on toast or in porridge, those small amounts of added sugar can quickly add up."
Supermarket Spreads with Extra Ingredients
The Daily Mail's assessment reveals numerous popular brands containing more than just peanuts and salt:
- Sainsbury's Peanut Butter Crunchy 700g (£2.30): Peanuts (97%), palm oil, sugar, sea salt
- Sun-Pat Smooth Peanut Butter 570g (£3.75): Peanuts (94%), stabiliser E471, cane sugar, peanut oil (1%), sea salt
- Bonne Maman Sweet & Crunchy Peanut Spread 230g (£3): Roasted peanuts (79%), sugar, cocoa butter, sunflower oil, cane sugar, salt, vanilla extract, emulsifier sunflower lecithin
- Just Essentials by ASDA Crunchy Peanut Butter 340g (99p): Peanuts (88%), vegetable oils (sunflower oil, palm oil), cane sugar, salt
- Sainsburys Stamford Street Co. Crunchy Peanut Butter 340g (99p): Roasted peanuts (87%), rapeseed oil, sugar, palm oil, salt
- ASDA Classic Crunchy Peanut Butter 700g (£2.23): Peanuts (96%), palm oil, cane sugar, sea salt
- Waitrose Essential Smooth Peanut Butter 500g (£2.50): Roasted peanuts (96%), palm oil (certified sustainable), cane sugar, sea salt
- Tesco Smooth Peanut Butter 340g (£1.10): Roasted peanut (94%), certified sustainable palm oil, peanut oil, sugar, salt
- Co-Op Smooth Peanut Butter 340g (£2.29): Roasted peanuts (95%), vegetable oil (palm, peanut), sugar, salt
Pure Peanut Butter Options
Fortunately, several brands maintain simpler, healthier formulations with just one or two ingredients:
- Waitrose 100% Peanuts Smooth Peanut Butter 340g (£2): Roasted peanuts
- Nuts About Nature 100% Peanut Butter 1kg (£4.95): Peanuts (100%)
- Meridian Natural Crunchy Peanut Butter 1kg (£7.29): Peanuts whole skin on (100%)
- Duchy Organic Smooth Peanut Butter 340g (£2.65): Roasted peanuts (99%), sea salt
- Pip & Nut Smooth Peanut Butter 1kg (£7.50): Peanuts (99.5%), a sprinkle of sea salt
- M&S 100% Crunchy Peanut Butter (£2): Peanuts (100%)
- Morrisons 100% Crunchy Peanut Butter (£1.80): Peanuts (100%)
- ASDA Smooth Peanut Butter 340g (£1.80): Peanuts
- Holland & Barrett Smooth Peanut Butter 1kg (£6.95): Roasted unblanched peanuts
- Sainsbury's Peanut Butter Smooth, SO Organic 340g (£2.50): Peanut (99%), sea salt
Expert Recommendations for Healthier Choices
Marogy advises consumers: "If you're choosing a supermarket own brand, opt for the 100 per cent peanut varieties. Brands such as Meridian and Pip & Nut keep ingredients simple, natural and taste delicious. In contrast, I would avoid more processed, sweet peanut spreads containing added oils, sugar and emulsifiers."
She concludes with important guidance: "Peanut butter can absolutely be part of a healthy diet, but choosing versions made purely from peanuts ensures you're getting the benefits without unnecessary extras."
The assessment reveals surprising variations across British supermarkets, demonstrating that while peanut butter has gained popularity as a perceived healthier alternative to jam, careful label reading remains essential to maximise nutritional benefits.
