Peanut butter is one of the most popular and most enjoyed nut butter spreads in the world. It can have a creamy or crunchy texture, depending on personal preference, and provides a flavor that could be described as both salty and sweet, as well as nutty and earthy. Peanut butter packs a nutritional punch with a slew of different micronutrients and healthy fats. However, in recent years, been a lot of attention given to peanuts and peanut butter as a large percentage of adults and children have developed peanut allergies. Aside from allergies to the nut itself, other individuals following a gluten-free diet due to celiac disease or gluten-sensitivities, may be wondering if peanut butter is a safe option for them.
Peanut butter is considered gluten-free, as it is made of peanuts which are naturally gluten-free. Some peanut butter products may be produced in facilities that also process gluten-containing ingredients, so it is best to opt for certified gluten-free brands. Some of the best gluten-free peanut butter alternatives include Purely Pecans Pecan Butter and SunButter Sunflower Seed Butter.
In this article we will review the gluten-status of several popular peanut butter brands, discuss a brief overview of peanut butter, its nutritional profile, and several peanut butter alternatives.
Contents
What is Peanut Butter?
Peanut butter is a spread made from dry roasted, ground peanuts. Generally, peanut butter comes in two forms – creamy or crunchy. Crunchy peanut butter is simply a peanut spread that contains large chunks of peanuts. This differs from creamy peanut butter, where the texture is smooth with no peanut chunks to be found.
In addition to the different textures of peanut butter, there are a variety of different flavored peanut butters available as well. Some of these flavors include cinnamon, vanilla, chocolate, honey, coconut, and maple.
While peanut butter can be made from simply grinding dry roasted peanuts, many manufacturers include additional ingredients. These ingredients will generally include salt, sugar, and oil. The oil is used to stabilize the product, while salt and sugar act as a flavor enhancer and sweetener, respectively.
Gluten Status of Popular Peanut Butter Brands
With any pre-packaged food product it can be tricky to know for sure if it truly is gluten-free unless it is labeled as such. Additives and ingredients are included in many food products we consume, so it is always best practice to read labels and when in doubt, reach out to the manufacturer for clarification. While we have established that peanuts are a naturally gluten-free food, peanut butter is not always just peanuts. For those following a gluten-free diet, it is crucial to know which brands are gluten-friendly. Together, let’s review a few popular brands and their gluten status.
Is JIF Peanut Butter Gluten-Free?
The JIF website states that “the vast majority of our peanut butters are certified gluten free. We encourage you to look for the gluten free claim on the back label of your jar for the most accurate information.” While several of their products are not necessarily certified gluten free, many of their peanut butters display the gluten-free claim meaning that they meet the FDAs standard to be labeled as such. One of their most popular products, the original creamy peanut butter, does contain this gluten free label and can be enjoyed by those following a gluten-free diet. This product’s nutrition information is listed below.
JIF Original Creamy Peanut Butter
Ingredients:
- Roasted Peanuts
- Sugar
- Contains 2% or Less of Molasses, Fully Hydrogenated Vegetable Oils (Rapeseed and Soybean), Mono and Diglycerides, Salt.
Nutritional Information (per 2 Tablespoons):
- Calories: 190
- Total Fat: 16g
- Saturated Fat: 3.5g
- Cholesterol: 0mg
- Sodium: 140mg
- Total Carbohydrates: 8g
- Total Sugars: 3g
- Fiber: 2g
- Protein: 7g
Is Great Value Peanut Butter Gluten-Free?
Great Value Creamy Peanut Butter does not have a gluten-free claim listed on its food label. While we can assume it is gluten-friendly due to the ingredients listed on the jar, there could be a chance of cross-contamination inside the processing facility. Because there is no guarantee on the jar, this brand of peanut butter may be best to avoid for those following a gluten-free diet.
Great Value Creamy Peanut Butter
Ingredients:
- Dry Roasted Peanuts
- Sugar
- Hydrogenated Vegetable Oil (Rapeseed, Cottonseed, and Soybean)
- Salt
- Molasses
Nutritional Information (per 2 Tablespoons):
- Calories: 180
- Total Fat: 15g
- Saturated Fat: 3g
- Cholesterol: 0mg
- Sodium: 120mg
- Total Carbohydrates: 8g
- Total Sugars: 4g
- Fiber: 2g
- Protein: 7g
Is Skippy Peanut Butter Gluten-Free?
The original Skippy Creamy Peanut Butter does, in fact, contain a gluten-free label on its jar. Skippy products are manufactured by Hormel Foods and per the Hormel Foods website, all Skippy products are considered to be gluten-free.
Skippy Creamy Peanut Butter
Ingredients:
- Roasted Peanuts
- Sugar
- Hydrogenated Vegetable Oil (Cottonseed, Soybean, and Rapeseed Oil)
- Salt
Nutritional Information (per 2 Tablespoons):
- Calories: 140
- Total Fat: 16g
- Saturated Fat: 3g
- Cholesterol: 0mg
- Sodium: 150mg
- Total Carbohydrates: 6g
- Total Sugars: 3g
- Fiber: 2g
- Protein: 7g
Nutritional Profile of Peanut Butter
Peanut butter may have its texture and flavor to thank for its immense fame, but don’t let the delicious taste make you think peanut butter is too good to be true. While it may be a calorically dense food, meaning that it packs a lot of calories in a small serving, it also packs a big nutritional punch.
Vitamins and Minerals
Peanut butter contains a slew of micronutrients. These include magnesium, phosphorus, zinc, niacin, vitamin B6, vitamin E, folate, copper, potassium, and manganese. All micronutrients are necessary for optimal health and should be consumed from a wide variety of different whole foods on a daily basis.
Protein
Peanut butter generally provides approximately 7 grams of protein per serving. This makes the nutty spread about 25% protein. This means that it can be considered an excellent source of plant-based protein. It does not, however, contain all 9 essential amino acids, so it is not a complete protein source.
Healthy Fats
Most nut butters are very high in fat and peanut butter is no exception. This fat content is, however, typically the “healthy”, or unsaturated fats. These fats are considered to be heart healthy because of the impact they have on reducing cholesterol, reducing blood clots, encouraging regular heart rhythm, and may even assist with lowering blood pressure.
Alternative Options
There are a large number of different peanut butter and other nut butter brands available on supermarket shelves. Some manufactures include additional ingredients in their nut spreads to create a more palatable texture or increase the shelf life. However, if the goal of the consumer is to reap the health benefits of these nut butters, it is best to stick with products that contain peanuts with minimal to no additional ingredients. Some of our favorite peanut butter and peanut butter alternatives are listed below. Let’s review them together.
Crazy Richard’s Peanut Butter
Ingredients:
- Peanuts
Nutritional Information (per 2 Tablespoons):
- Calories: 180
- Total Fat: 16g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 5g
- Total Sugars: 2g
- Fiber: 3g
- Protein: 8g
Purely Pecans Pecan Butter
Ingredients:
- Pecans
Nutritional Information (per 2 Tablespoons):
- Calories: 240
- Total Fat: 24g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 4g
- Total Sugars: 1g
- Fiber: 2g
- Protein: 3g
Natural SunButter Sunflower Butter
Ingredients:
- Sunflower Seeds
- Sugar
- Salt
Nutritional Information (per 2 Tablespoon):
- Calories: 200
- Total Fat: 16g
- Saturated Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 130mg
- Total Carbohydrates: 7g
- Total Sugars: 3g
- Fiber: 2g
- Protein: 7g
Main Takeaways
Peanut butter is one of the most widely known and most loved nut spreads in the world. It can have either a creamy or crunchy texture and provides a unique flavor all its own. It It is rich in many vitamins and minerals, contains a decent amount of protein while also providing heart healthy fats, therefore making it a healthy addition to any diet.
Peanut butter is naturally gluten-free, however, as with any pre-packaged food product, cross-contamination can occur during manufacturing. It is always a good idea for the consumer to read labels and search for products labeled gluten-free if they want to be certain they are choosing a truly gluten-free product.
There are a multitude of healthy peanut butter options as well as peanut butter alternatives, but some of our favorites include Crazy Richard’s Peanut Butter, Purely Pecans Pecan Butter, and SunButter Sunflower Seed Butter. These have minimal to no additives and do not contain any added oils.
Related Questions
Is peanut butter vegan?
The vast majority of peanut butter is vegan-friendly. Some peanut butter brands use ingredients like honey, fish oil, or sugar processed with bone char. These products would not be considered vegan-friendly as they utilize animal-derived ingredients. It is always best to read ingredients lists and if you’re at all uncertain, reach out to the manufacturer to clarify the vegan status of that specific product.
Is peanut butter paleo-friendly?
Peanuts are technically part of the legume family. Since legumes are off limits for those following the Paleo dietary approach, peanuts and peanut butter would not be considered Paleo-friendly.
Does peanut butter make you gain weight?
Nuts and seeds all pack a big punch in regards to their calorie content. They are what many refer to as ‘calorically dense’. For just 2 tablespoons of many nut butters, you will likely consume anywhere from 180 to 250 calories. While no single food can be blamed for weight gain, overconsumption of these calorically dense foods can easily lead to weight gain. Eating nut spreads like peanut butter in moderation can be a part of a healthy diet that does not lead to weight gain.