Peanut butter is a staple food for many Americans and as many as 75 percent of the households in the United States have a jar of peanut butter, according to PeanutButterLovers.com. The Peanut Institute also reports that eating peanuts regularly, but in moderation, contributes to lowering your risk of developing chronic diseases in addition to helping you manage your weight. Whether you spread peanut butter on your toasts, apples or bananas, choosing the right brand is important; read the label carefully. Natural peanut butter is usually a healthier option as it contains less added salt, sugar or hydrogenated oils.
Smuckers Natural Peanut Butter, creamy or original, contains peanuts and salt. Two tbsp. provide 200 calories, 16g fat, including 2.5g saturated fat, 4.5g polyunsaturated fat, 8g monounsaturated fat and 0g trans fat, 6g carbohydrates, 2g fiber, 1g sugar, 7g protein and 90 to 105 mg sodium. A no salt added variety is also offered; the nutrition information is similar, except that 2 tbsp. contain 210 calories and 0mg of sodium.
Naturally More peanut butter contains wheat germ, flax seeds, cane sugar, egg whites, honey and flax oil in addition to peanuts. A 2-tbsp. serving contains 169 calories, 11g fat, 2g saturated fat, 4.1g omega-3 fat, 0g trans fat, 8g carbs, 4g fiber, 2g sugar, 10g protein and 130mg sodium.
Skippy offers two different types of natural peanut butter: super chunk and creamy. Skippy natural peanut butter provides 180 calories, 16 to 17g fat, 3.5g saturated fat, 0g trans fat, 6g carbohydrates, 2g fiber, 3g sugar, 7g protein and 125 to 150mg sodium per 2 tbsp.
Kraft natural peanut butter is made exclusively of peanuts. Two tbsp. contain 180 calories, 14g fat, 2g saturated fat, 0g trans fat, 6g carbohydrates, 2g fiber, 2g sugars, 8g protein and 0mg sodium.
Maranatha organic peanut butter, creamy and crunchy, provides 200 calories, 16g of total fat, 4g saturated fat, 0g trans fat, 7g carbohydrates, 2g fiber, 3g sugar, 7g protein and 75mg sodium per 2 tbsp. There is also an organic peanut butter with added calcium, providing 180 calories, 15g fat, 2.5g saturated fat, 0g trans fat, 7g carbs, 2g fiber, 3g sugar, 7g protein, 70mg sodium and 30 percent of the daily value for calcium per serving of 2 tbsp.
The same serving of natural no stir peanut butter, crunchy or creamy, contains 190 calories, 15g fat, 2.5g saturated fat, 0g trans fat, 8g carbohydrates, 2g fiber, 3g sugar, 7g protein and 135mg sodium.
Smart Balance rich roast peanut butter, creamy or crunchy, contains 190 calories, 16g of fat, 3g saturated fat, 1.5g polyunsaturated fat, 12g monounsaturated fat, 0g trans fat, 8g carbohydrates, 2g fiber, 3g sugar, 7g protein and 145mg sodium per 2 tbsp. A serving also provides 320mg of alpha-linolenic acid, an omega-3, or 20 percent of the daily value.
Better'n Peanut Butter
Two tbsp. of regular creamy Better'n peanut butter contain 100 calories, 2g total fat, 13g carbohydrates, 2g fiber, 2g sugar, 4g protein and 190mg sodium. The low sodium version has the same nutritional value, but only 95mg sodium.