Peanut butter is a delicious, creamy or crunchy high protein spread. Whether you enjoy it with jelly or straight out of the jar with a spoon (no judgment here!), peanut butter is a pantry staple. However, there are many different types of “peanut butter” and each type has its own ingredients list. So, is peanut butter vegan? This is a question that might seem easy to answer, but it can be surprisingly complicated.
Natural peanut butter is vegan as it is made only from peanuts and perhaps sea salt. Processed peanut butter brands that contain palm oil, refined sugar, or other additives may not be vegan. Brands like Fix & Fog, Spread the Love, and Crazy Richard’s are all-natural peanut butter that are vegan-friendly. Other alternatives include natural cashew butter and almond butter.
Keep reading to learn more about which types of peanut butter can be eaten on the vegan diet, the nutritional component of peanut butter, as well as some other vegan-friendly alternatives. Let’s dig in!
Contents
- Is Peanut Butter Healthy?
- What makes peanut butter vegan?
- Is palm oil vegan?
- Nutritional Content of Peanut Butter
- Fix & Fog Homestyle Smooth Peanut Butter
- Spread The Love NAKED Organic Peanut Butter
- Crazy Richard’s 100% All-Natural Creamy Peanut Butter
- 365 by Whole Foods Market, Peanut Butter Unsweetened & No Salt Organic
- WHOLE FOODS MARKET BULK Organic Roasted Peanut Butter
- Wild Friends Foods Classic Creamy Peanut Butter
- Santa Cruz Organic Creamy Light Roasted Peanut Butter
- Review of Peanut Butter Nutrition
- How To Store Peanut Butter
- Alternatives to Peanut Butter
- Conclusion
- Related Questions
Is Peanut Butter Healthy?
Peanut butter is a great source of protein, fiber, and healthy fats. These nutrients make peanut butter a satisfying and energizing food. Additionally, peanut butter is a good source of antioxidants, which can help protect the body against disease.
The best peanut butter will be “natural peanut butter”, meaning it only has one or two ingredients in them (peanuts and maybe salt), because it will not only ensure that the product you’re choosing is vegan, but you will also be avoiding additives, extra sugar, and extra oils.
What makes peanut butter vegan?
In order for peanut butter to be vegan, it must not contain any animal products. This includes animal-derived ingredients like milk, eggs, honey, and controversially, palm oil. Some peanut butter may contain traces of dairy or eggs due to cross-contamination. It is important to read the ingredients list carefully before purchasing peanut butter to ensure that it is vegan.
Is palm oil vegan?
Some peanut butter contains palm oil as a stabilizer and to give it a creamy texture. However, there is some controversy around the use of palm oil due to the negative environmental impacts it has. Some people argue that harvesting palm oil causes significant damage to wildlife, which is why some vegans choose not to consume it.
Nutritional Content of Peanut Butter
Peanut butter that is made naturally, or with just peanuts and sometimes salt, is a good option for the vegan diet. The nutritional contents of natural peanut butter are similar across most brands, but it can be difficult to know which ones are best.
Therefore, we will offer some info on some of our favorite vegan peanut butter below. Afterward, we’ll discuss their nutritional content, how to store it, and even give you so ideas for alternatives.
Fix & Fog Homestyle Smooth Peanut Butter
The list of ingredients in Fix & Fog Homestyle Smooth Peanut Butter are:
- Hi-Oleic Peanuts
- New Zealand Sea Salt
Nutrition Facts (per 2 tablespoons):
- Calories: 180
- Total Fat: 14 g
- Saturated Fat: 2 g
- Cholesterol: 0 g
- Sodium: 40 mg
- Carbs: 7 g
- Fiber: 2 g
- Sugar: 2 g
- Protein: 8 g
Spread The Love NAKED Organic Peanut Butter
The list of ingredients in Spread The Love NAKED Organic Peanut Butter are:
- Organic Peanut Butter
Nutrition Facts (per 2 tablespoons):
- Calories: 180
- Total Fat: 14 g
- Saturated Fat: 2 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 7 g
- Fiber: 2 g
- Sugar: 2 g
- Protein: 8 g
Crazy Richard’s 100% All-Natural Creamy Peanut Butter
The list of ingredients in Crazy Richard’s 100% All-Natural Creamy Peanut Butter are:
- Peanuts
Nutrition Facts (per 2 tablespoons):
- Calories: 180
- Total Fat: 16 g
- Saturated Fat: 2 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 5 g
- Fiber: 3 g
- Sugar: 2 g
- Protein: 8 g
365 by Whole Foods Market, Peanut Butter Unsweetened & No Salt Organic
The list of ingredients in 365 by Whole Foods Market, Peanut Butter Unsweetened & No Salt Organic are:
- Dry Roasted Organic Peanuts
Nutrition Facts (per 2 tablespoons):
- Calories: 190
- Total Fat: 16 g
- Saturated Fat: 2.5 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 7 g
- Fiber: 3 g
- Sugar: 2 g
- Protein: 8 g
WHOLE FOODS MARKET BULK Organic Roasted Peanut Butter
The list of ingredients in WHOLE FOODS MARKET BULK Organic Roasted Peanut Butter are:
- Organic Unsalted Dry Roasted Peanuts
Nutrition Facts (per 1 oz):
- Calories: 150
- Total Fat: 12 g
- Saturated Fat: 1 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 4 g
- Fiber: 2 g
- Sugar: 1 g
- Protein: 6 g
Wild Friends Foods Classic Creamy Peanut Butter
The list of ingredients in Wild Friends Foods Classic Creamy Peanut Butter are:
- Roasted Peanuts
- Sea Salt
Nutrition Facts (per 2 tablespoons):
- Calories: 190
- Total Fat: 16 g
- Saturated Fat: 2.5 g
- Cholesterol: 0 g
- Sodium: 95 mg
- Carbs: 7 g
- Fiber: 3 g
- Sugar: 2 g
- Protein: 8 g
Santa Cruz Organic Creamy Light Roasted Peanut Butter
The list of ingredients in Santa Cruz Organic Creamy Light Roasted Peanut Butter are:
- Roasted Peanuts
- Salt
Nutrition Facts (per 2 tablespoons):
- Calories: 180
- Total Fat: 16 g
- Saturated Fat: 2 g
- Cholesterol: 0 g
- Sodium: 55 mg
- Carbs: 5 g
- Fiber: 3 g
- Sugar: 1 g
- Protein: 8 g
Review of Peanut Butter Nutrition
Peanut butter is a high-protein food that also offers important nutrients like fiber and healthy fats. Natural peanut butter has a very similar nutrient composition across brands, however, some include salt while others do not. Keep this in mind if you are watching your sodium intake.
All of the above peanut butter products are 100% vegan. However, if you are looking at other brands, be sure to check the ingredient list to make sure they do not contain animal products.
How To Store Peanut Butter
Peanut butter can keep for roughly three months after opening if it is kept in the refrigerator. This will help peanut butter retain its freshness and flavor. If you are looking to store peanut butter long-term, choose an airtight container or even freezer bags.
Alternatives to Peanut Butter
If peanut butter does not work for you there are some peanut butter alternatives that you can try. Nut and seed butter made from almonds, cashews, sunflower seeds, or sesame seeds can be used in place of peanut butter. These alternatives do not contain peanuts and are all still suitable for vegans.
Cashew Butter
Cashew butter is another good alternative for peanuts and is made from ground cashews. It has a creamy texture and a slightly sweet taste. Cashew butter is high in magnesium, vitamin K, and zinc.
Artisana Organics Raw Cashew Butter
The list of ingredients in Artisana Organics Raw Cashew Butter are:
Raw Organic Cashews
Nutrition Facts (per 2 tablespoons):
- Calories: 180
- Total Fat: 14 g
- Saturated Fat: 2.5 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 10 g
- Fiber: 1 g
- Sugar: 2 g
- Protein: 6 g
Almond Butter
Almond butter is simply made from ground almonds and has a nutty taste. It is a good source of protein, fiber, and healthy fats. Almond butter does not contain any peanut allergens and is great for all the same recipes that you would use peanut butter in.
Almondee California Almond Butter
The list of ingredients in Almondee California Almond Butter are:
Dry Roasted California Almonds
Nutrition Facts (per 1 oz):
- Calories: 167
- Total Fat: 15 g
- Saturated Fat: 1 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 5 g
- Fiber: 3 g
- Sugar: 1 g
- Protein: 6 g
Sunflower Seed Butter
Sunflower seed butter is made from ground sunflower seeds and has a light and nutty flavor. It is a good source of protein, fiber, and healthy fats. Sunflower seed butter also contains high levels of vitamin E, which is beneficial for the skin. This spread is free of both peanuts and tree nuts, therefore it’s a good option for those with nut allergies.
Sunbutter Organic Sunflower Butter
The list of ingredients in Sunbutter Organic Sunflower Butter are:
Organic Roasted Sunflower Seed
Nutrition Facts (per 2 tablespoons):
- Calories: 210
- Total Fat: 18 g
- Saturated Fat: 1.5 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 5 g
- Fiber: 3 g
- Sugar: <1 g
- Protein: 7 g
Tahini
Tahini is a creamy spread made from ground sesame seeds and has a rich and nutty flavor. Like peanut butter, it is high in protein, fiber, and healthy fats. Sesame seed butter also contains a good amount of calcium.
Tahim Premium Tahini
The list of ingredients in Tahim Premium Tahini are:
Sesame Seeds- Salt
Nutrition Facts (per 2 tablespoons):
- Calories: 220
- Total Fat: 19 g
- Saturated Fat: 3.5 g
- Cholesterol: 5 g
- Sodium: 45 mg
- Carbs: 5 g
- Fiber: 3 g
- Protein: 8 g
Conclusion
If you’re vegan, peanut butter is a great addition to your diet because it has plenty of plant-based protein and healthy fats. It can be used in many ways including as an ingredient for dishes like stir fry or sandwiches. Be mindful that some varieties contain additives such as sugar or palm oil so read the labels carefully before buying!
You also might want to consider replacing other nut butter with peanut butter when possible; almond, cashew, sunflower seed, tahini all work well too. With so many choices out there, chances are good you’ll find one you enjoy!
Related Questions
Is peanut butter high in cholesterol?
No, peanut butter is a low cholesterol food. It is also low in saturated fat, which is the component in food that mostly affects serum cholesterol. Therefore, peanut butter is a good option for those who do not want to eat foods that may raise their cholesterol.
Is peanut butter gluten-free?
Natural peanut butter is gluten-free, however, it is important to read the ingredients list carefully to determine whether or not the peanut butter you are purchasing is both natural and gluten-free.
Does peanut butter cause constipation?
No, peanut butter does not cause constipation. Peanut butter is a high-fiber food and can even help to prevent constipation when consumed in moderation. In fact, peanut butter can actually promote regularity due to its fiber content.