Peanut butter on the stool

Peanut butter is the Quebecers’ favorite spread! Although there is a wide variety of walnut butter on the market, peanuts steal the show. If the famous Kraft is the most popular product, there are about 50 varieties of peanut butter on the market! Our analysis of key choices.

Our analysis

47 choices of peanut butter were analyzed. Each serving of 15 g (1 tablespoon) offers:

  • From 80 to 100 calories
  • Between 5 and 8 g of lipids, including between 1 and 1.5 g of saturated fat
  • Between 0 and 2 g sugars
  • Between 2 and 4 g protein
  • Between 0 and 75 mg sodium

The best election

In the Peanut Butter Corridor, the best choices are those that contain only roasted or dry roasted peanuts:

K Peanut butter, creamy and crunchy, as well as their organic version, i Nuts to You Nut Butter Inc.

K Peanut butter, creamy and crunchy, all natural, from kraft.

K Peanut butter, creamy and crunchy, from Naturalia Wellness.

K Peanut butter, creamy and crunchy, from Biological PC and peanut butter, creamy and crunchy, from Blue computer menu.

K Peanut butter, creamy and crunchy, from nature.

K Peanut butter, creamy and crunchy, loose sisters.

I Naturally simple, soft and crunchy peanut butter, and organic, soft and crunchy peanut butter, from Compliments.

Among all the products analyzed, these are the ones that provide more protein (4 g), less sodium (between 0 and 1 mg) and less sugar (1 g). In addition, they do not contain added sugars, salts or fats, especially hydrogenated oils.

Peanut butters containing only peanuts and salt are also acceptable choices. They all provide 1 g of natural sugars and 4 g of protein, with the exception of ADAMS Crunchy peanut butter which contains 3 g. They are all free of added sugars and fats, including hydrogenated oils. However, the amount of sodium in a meal can increase rapidly depending on the amount of peanut butter consumed and the sodium content of the bread that usually accompanies it.


Flat composition with peanut butter sandwich, glass jar, peas

Photo by Bruno Petrozza / Les Publications Charron et Cie inc./TVA Group

◆ The organic peanut butter, creamy and crunchy, from Mara Natha is less salty with 30 mg sodium per 15 g (1 tablespoon).


Flat composition with peanut butter sandwich, glass jar, peas

Photo by Bruno Petrozza / Les Publications Charron et Cie inc./TVA Group

◆ The Wellness Crunchy Organic Peanut Butter contains 40 mg of sodium.


Flat composition with peanut butter sandwich, glass jar, peas

Photo by Bruno Petrozza / Les Publications Charron et Cie inc./TVA Group

K Peanut butter fresh (45 mg), dark toasted crunch (50 mg), creamy (55 mg) and dark cream grilled (55 mg) of ADAMS.


Flat composition with peanut butter sandwich, glass jar, peas

Photo by Bruno Petrozza / Les Publications Charron et Cie inc./TVA Group

◆ The peanut butter + sea saltquite natural, by kraft is the saltiest with 70 mg sodium per 15 g (1 tablespoon).

Worst choices

Contrary to popular belief, light peanut butter is not a good choice. Some bad options:


Flat composition with peanut butter sandwich, glass jar, peas

Photo by Bruno Petrozza / Les Publications Charron et Cie inc./TVA Group

of light creamy peanut butter jif. It provides less fat (5 g) than regular versions, but contains more sugars (2 g), less protein (2 g) and more sodium (75 mg), the highest content among all the products analyzed . It also contains added sugars (solid glucose, sugar, cooking molasses) and hydrogenated vegetable oil.


Flat composition with peanut butter sandwich, glass jar, peas

Photo by Bruno Petrozza / Les Publications Charron et Cie inc./TVA Group

of light creamy peanut butter SCREENING. It offers less fat (5 g) than regular versions, but contains more sugars (2 g), less protein (2 g) and more sodium (45 mg). It also contains added sugars (solid corn syrup) and hydrogenated vegetable oils (rapeseed, cotton seeds and soy).


Flat composition with peanut butter sandwich, glass jar, peas

Photo by Bruno Petrozza / Les Publications Charron et Cie inc./TVA Group

of light creamy peanut butter kraft. Offers slightly less fat (6 g) than regular versions, but contains slightly less protein (3 g) and more sodium (65 mg). Also contains added sugars (corn maltodextrin, sugar) and hydrogenated vegetable oils (cotton and rapeseed).


Flat composition with peanut butter sandwich, glass jar, peas

Photo by Bruno Petrozza / Les Publications Charron et Cie inc./TVA Group

of No Name Light creamy peanut butter. Offers less fat (5 g) than regular versions, but contains less protein (2 g) and more sodium (45 mg). Also contains added sugars (corn syrup) and modified palm oil.


Flat composition with peanut butter sandwich, glass jar, peas

Photo by Bruno Petrozza / Les Publications Charron et Cie inc./TVA Group

of Compliments Butter Light creamy Peanut. Offers less fat (5 g) than regular versions, but contains less protein (2 g) and more sodium (45 mg). It also contains added sugars (solid corn syrup syrups, garnish molasses) and hydrogenated vegetable oils (canola, cotton seeds and soy).

of light peanut butter generally offer less fat (between 5 and 6 g) than regular versions, but they often contain more sugars (between 0 and 2 g), less protein (between 2 and 3 g) and more sodium (between 45 and 75 mg). They also contain added sugars and hydrogenated fats. Their list of ingredients is often long and may include additives (e.g. mono and diglycerides).

Regarding regular peanut butter, some varieties provide 100 calories and 8 g of fat (including 1.5 g of saturated fat) per serving with sodium levels ranging from 45 to 70 mg. The saltiest are the brand ones jif. Products featuring lists of ingredients with hydrogenated vegetable oil and added sugars (sugar, grated molasses) should be avoided.

For more nutritional tips, visit: www.isabellehuot.com

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