Jif Creamy Peanut Butter scores 47/100, placing it in the 'Decent' category, largely due to its classification as an ultra-processed food and its saturated fat content.
This peanut butter is an ultra-processed food, classified as NOVA 4.
A 100g serving provides 20.93g of protein, contributing to daily protein needs.
It contains 8.14g of saturated fat per 100g, which is a notable penalty.
With 7g of fiber per 100g, it offers a good source of dietary fiber.
The sodium content is 419mg per 100g, contributing to a penalty.
Scores -8 points above the dairy category average (55/100 across 104 foods).
Fiber
7g
25% of Daily Value
Protein
20.93g
42% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
419mg
18% of Daily Value
+
What it brings to the table
Fiber (7g)+9
Protein (20.9g)+10
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (8.1g)-10
Sodium (419mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 47
Jif Creamy Peanut Butter receives a FoodScore of 47 out of 100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and significant penalties. On the positive side, its high protein content of 20.9g per 100g earns a strong bonus, supporting muscle health and satiety. The 7g of fiber per 100g also contributes a substantial bonus, beneficial for digestive health. Additionally, it provides 14% of the Daily Value for iron, adding a small micronutrient bonus. However, several factors significantly reduce its score. Being classified as a NOVA 4 ultra-processed food incurs a substantial penalty. The 8.14g of saturated fat per 100g also leads to a significant deduction, as dietary guidelines recommend limiting saturated fat intake. The sodium content of 419mg per 100g results in a minor penalty. To achieve a higher score, this product would need to reduce its saturated fat and sodium, and ideally, be less processed.
Health benefits
What the nutrients in jif creamy peanut butter actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Growth
Jif Creamy Peanut Butter is a good source of plant-based protein, with 20.93g per 100g. Protein is essential for the repair and growth of muscle tissue, making it a valuable nutrient for active individuals and those looking to maintain muscle mass. Dietary guidelines emphasize the importance of adequate protein intake for overall health. Including protein-rich foods like peanut butter can help meet daily protein targets, especially for those following vegetarian or vegan diets. While it contributes to protein intake, it's important to consider the overall nutritional profile of the food.
Aids Digestive Health with Dietary Fiber
This peanut butter provides 7g of dietary fiber per 100g, which is a notable amount. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Research supports that adequate fiber intake can also contribute to a feeling of fullness, which may help with weight management. The NIH lists fiber as an important component of a healthy diet for its various benefits. While beneficial, it's important to consume a variety of fiber sources throughout the day.
Contributes to Iron Intake
Jif Creamy Peanut Butter offers 2.51mg of iron per 100g, which accounts for 14% of the Daily Value. Iron is a vital mineral necessary for the formation of red blood cells and the transport of oxygen throughout the body. Adequate iron intake is important for preventing iron-deficiency anemia and maintaining energy levels. While this peanut butter contributes to iron intake, it's important to consume a diverse diet to meet all micronutrient needs, as plant-based iron is less bioavailable than heme iron.
Promotes Satiety
The combination of protein and fiber in Jif Creamy Peanut Butter can contribute to increased satiety. With 20.93g of protein and 7g of fiber per 100g, this food can help you feel fuller for longer after eating. This feeling of fullness can be beneficial for managing appetite and potentially reducing overall calorie intake throughout the day. Dietary guidelines often highlight the role of protein and fiber in promoting satiety. However, due to its calorie density, portion control is important when consuming peanut butter for satiety benefits.
Jif Creamy Peanut Butter scores 47/100, placing it in the 'Decent' category, largely due to its classification as an ultra-processed food and its saturated fat content.
How to eat it
Jif Creamy Peanut Butter is a common staple in American diets, often enjoyed as a spread or an ingredient. It's typically used in sandwiches, as a dip for fruits and vegetables, or incorporated into baked goods and smoothies. Given its calorie density, portion control is key. A typical serving size is around 1-1.5 ounces, which is about two tablespoons. It pairs well with whole-grain bread, apples, bananas, or celery, providing a balanced snack or meal component.
For a balanced snack, spread a moderate amount of peanut butter on whole-grain toast or apple slices to combine healthy fats, protein, and fiber.
Incorporate peanut butter into smoothies with fruits and a liquid base like milk or water for a protein and fiber boost.
Store peanut butter in a cool, dry place at room temperature to maintain its texture and prevent separation; refrigeration is not typically needed for processed peanut butter.
Use peanut butter as a base for savory sauces, like a Thai-inspired peanut sauce, to add richness and protein to stir-fries or noodle dishes.
Things to keep in mind
The primary caution associated with Jif Creamy Peanut Butter, and all peanut products, is the risk of peanut allergy. Peanut allergies are among the most common and can cause severe, life-threatening reactions in sensitive individuals. Symptoms can range from hives and swelling to anaphylaxis. Individuals with a known peanut allergy must strictly avoid this product. For those without allergies, there are no widely documented significant GI issues or interactions with medications at normal serving sizes. However, due to its calorie density and saturated fat content, excessive consumption should be moderated as part of a balanced diet.
Jif Creamy Peanut Butter scores 47/100, placing it in the 'Decent' category. It offers beneficial nutrients like 20.93g of protein and 7g of fiber per 100g. However, it is an ultra-processed food (NOVA 4) and contains 8.14g of saturated fat per 100g, which contribute to penalties. Its healthfulness depends on portion size and overall dietary context.
Is Jif Creamy Peanut Butter good for muscle building?
Yes, Jif Creamy Peanut Butter can contribute to muscle building due to its high protein content. A 100g serving provides 20.93g of protein, which is essential for muscle repair and growth. While it's a good source of protein, it should be consumed as part of a balanced diet that includes various protein sources and appropriate calorie intake for muscle development.
Is Jif Creamy Peanut Butter ultra-processed?
Yes, Jif Creamy Peanut Butter is classified as a NOVA 4 ultra-processed food. This classification indicates that it has undergone significant industrial processing and contains ingredients often found in processed foods, such as added oils and emulsifiers. This classification contributes to a penalty in its FoodScore.
How should I store Jif Creamy Peanut Butter?
Jif Creamy Peanut Butter should be stored in a cool, dry place, such as a pantry, at room temperature. There is no need to refrigerate it, as this can cause it to harden and become more difficult to spread. Proper storage helps maintain its creamy texture and extends its shelf life.
What are some alternatives to Jif Creamy Peanut Butter?
Alternatives to Jif Creamy Peanut Butter include other nut butters like almond butter or cashew butter, which offer similar nutritional profiles. For a less processed option, consider natural peanut butter made solely from peanuts, often with no added sugar or oils. Seed butters, such as sunflower seed butter, are also good choices, especially for those with nut allergies.
Does Jif Creamy Peanut Butter contain added sugar?
According to the provided facts, Jif Creamy Peanut Butter contains 0g of added sugar per 100g. This is a positive aspect, as dietary guidelines recommend limiting intake of added sugars. However, it's always advisable to check the nutrition label for specific product variations, as formulations can change.
Is Jif Creamy Peanut Butter a good source of fiber?
Yes, Jif Creamy Peanut Butter is considered a good source of fiber, providing 7g of dietary fiber per 100g. Fiber is important for digestive health and can contribute to satiety. Including foods like peanut butter can help you meet your daily fiber recommendations.