A Which? investigation into more than 80 jars of nut butters found that a £2 supermarket own brand peanut butter had the highest fibre content, beating big brand names
Having a jar of peanut butter in the cupboard is never a bad shout. Whether you’re baking a batch of cookies, adding it onto your morning porridge or spreading it across toast, it’s so versatile – and tastes great too.
Beyond its flavour, peanut butter delivers a solid hit of healthy fats, fibre and protein. However, not every jar is created equal, and some varieties are considerably better for you than others.
To suss out which is the best, the team at Which? put various supermarket and branded options to the test, ranking them based on their fibre and protein levels.
For this latest investigation, more than 80 jars of nut butters – including almond and cashew varieties – were examined to uncover the top performers for protein and fibre, reports the Express.
Fibre has been making headlines lately, as many people simply aren’t getting enough of it. This crucial macronutrient plays a vital role in maintaining digestive health and warding off constipation.
And the winner for highest fibre content? A supermarket own-brand option that’ll set you back just £2, leaving pricier names like Whole Earth and Pip & Nut behind.
M&S’s 100% smooth peanut butter claimed the top spot for fibre. This budget-friendly £2 jar packs in 10.1g of fibre per 100g, and as an added bonus, it’s made from high-oleic peanuts and contains no palm oil whatsoever.
High-oleic peanuts boast 30% more monounsaturated fats compared to standard varieties, making them particularly effective at lowering harmful cholesterol levels. What’s more, these peanuts have better shelf life, staying fresh for considerably longer than their counterparts.
Hot on its heels was Whole Earth’s 100% nuts peanut butter, available in both smooth and crunchy options, delivering an impressive 10g of fibre per 100g. You’ll find these at Waitrose for £2.50.
Claiming third spot was M&S’s crunchy option, also priced at £2, containing 9.7g of fibre per 100g – slightly less than the smooth alternative, but still a solid choice.
At the opposite end of the spectrum, five products shared the lowest fibre content at just 5.4g per 100g: Duchy Organic crunchy, both Aldi Grandessa 100% nuts varieties (crunchy and smooth), and Lidl’s Maribel 100% options in crunchy and smooth.
Is peanut butter healthy?
Nut butters can absolutely be part of a balanced diet, as their combination of protein, fat and fibre works to curb hunger pangs, keep blood sugar steady and promote lasting fullness. That said, they’re calorie-dense, which is worth bearing in mind.
Always aim for nut butters containing 100% nuts, or the highest nut percentage you can find. When ingredients like palm oil creep in, they dilute the actual nut content, potentially diminishing the nutritional value you want.
If weight loss is your goal, stick to roughly one level teaspoon daily, with the bulk of benefits coming from those beneficial healthy fats.
