JIF Crunchy Peanut Butter Spread scores 44/100 (Poor) due to its classification as an ultra-processed food and the presence of added sugar and saturated fat, despite providing some beneficial micronutrients.
JIF Crunchy Peanut Butter Spread has a FoodScore of 44/100 (Poor).
It provides 19.39g of protein and is a source of iron (17% DV), magnesium (40% DV), and zinc (23% DV).
The product is classified as NOVA 4 (ultra-processed) and contains 7.78g of added sugar per 100g.
Compared to generic peanut butter, JIF contains corn syrup solids and fully hydrogenated vegetable oils.
Portion control is important, as 2 tablespoons (32g) contributes to daily fat and calorie intake.
Scores +11 points above the dairy category average (33/100 across 5088 foods).
Fiber
5.61g
20% of Daily Value
Protein
19.39g
39% of Daily Value
Added sugar
7.78g
16% of Daily Value
Sodium
500mg
22% of Daily Value
+
What it brings to the table
Fiber (5.6g)+6
Protein (19.4g)+10
Micronutrients (Iron, Magnesium, Zinc)+6
−
What holds it back
Added sugar (7.8g)-8
Saturated fat (5.6g)-5
Sodium (500mg)-2
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 44
JIF Crunchy Peanut Butter Spread receives a FoodScore of 44 out of 100, primarily influenced by its classification as an ultra-processed food (NOVA 4), which incurs a significant penalty. While it benefits from a notable protein content of 19.39g per 100g and a good amount of fiber at 5.61g, these positive contributions are offset by several factors. The product contains 7.78g of added sugar, contributing to a penalty. Additionally, the 5.56g of saturated fat per 100g also negatively impacts the score. The presence of 500mg of sodium per 100g further reduces its score. Ingredients like corn syrup solids and fully hydrogenated vegetable oils contribute to its ultra-processed nature and the concentrated ultra-processed fat penalty. Compared to a generic, less processed peanut butter, JIF includes more added ingredients that move it away from a whole food profile, impacting its overall nutritional quality.
Health benefits
What the nutrients in jif, crunchy peanut butter spread actually do for you, grounded in established dietary science.
Source of Protein for Muscle Maintenance
JIF Crunchy Peanut Butter Spread provides 19.39g of protein per 100g, which is a significant contribution to daily protein intake. Protein is essential for the maintenance and repair of body tissues, including muscles. Incorporating this product into a balanced meal or snack can help meet protein needs, especially for individuals with higher requirements, such as athletes or those looking to support muscle mass.
Provides Essential Micronutrients
This product is a source of several important micronutrients. Per 100g, it delivers 40% DV of magnesium, 23% DV of zinc, and 17% DV of iron. Magnesium is crucial for muscle and nerve function, blood glucose control, and blood pressure regulation. Zinc supports immune function and wound healing, while iron is vital for oxygen transport in the blood. These nutrients contribute to overall bodily functions.
Dietary Fiber for Digestive Health
JIF Crunchy Peanut Butter Spread contains 5.61g of fiber per 100g. Dietary fiber is important for maintaining digestive regularity and can contribute to feelings of fullness, which may aid in weight management. Including fiber-rich foods in the diet supports a healthy gut microbiome and can help regulate blood sugar levels.
JIF Crunchy Peanut Butter Spread scores 44/100 (Poor) due to its classification as an ultra-processed food and the presence of added sugar and saturated fat, despite providing some beneficial micronutrients.
How to eat it
Peanut butter is a versatile spread commonly used in sandwiches, on toast, or as a dip for fruits and vegetables. A typical serving size is 2 tablespoons, which can be a convenient source of protein and healthy fats in a balanced diet.
Pair with whole-grain bread or apple slices to increase fiber and nutrient intake, balancing the added sugar.
Use as a protein boost in smoothies, blending with fruits and unsweetened milk to create a more nutrient-dense meal.
Measure out a 2-tablespoon serving to help manage calorie and fat intake, as peanut butter is energy-dense.
Incorporate into savory dishes like satay sauce for a flavor enhancer, being mindful of the sodium content.
Things to keep in mind
Individuals with peanut allergies must avoid JIF Crunchy Peanut Butter Spread, as peanuts are the primary ingredient. The product also contains fully hydrogenated vegetable oils (rapeseed and soybean), which contribute to its saturated fat content and ultra-processed classification. While fully hydrogenated oils are generally considered to have fewer trans fats than partially hydrogenated oils, they still contribute to the overall fat load. Consumers monitoring their sodium intake should be aware of the 500mg of sodium per 100g. Those managing blood sugar levels should also consider the 7.78g of added sugar per 100g when incorporating this product into their diet.
JIF Crunchy Peanut Butter Spread provides protein, fiber, and several micronutrients like magnesium, zinc, and iron. However, it is classified as an ultra-processed food (NOVA 4) and contains added sugar and saturated fat. Its FoodScore of 44/100 indicates it's not a top-tier nutritional choice, but it can fit into a balanced diet in moderation.
How does JIF Crunchy Peanut Butter Spread compare to other peanut butter brands?
Compared to natural peanut butters like Smucker's Natural Peanut Butter, JIF Crunchy Peanut Butter Spread contains additional ingredients such as corn syrup solids, sugar, and fully hydrogenated vegetable oils. These additions contribute to its ultra-processed classification and higher levels of added sugar and saturated fat, which are typically lower or absent in natural varieties.
What are 'fully hydrogenated vegetable oils' in JIF?
Fully hydrogenated vegetable oils, specifically rapeseed and soybean in JIF, are fats that have undergone a process to make them more solid and stable at room temperature. This process helps prevent oil separation and extends shelf life. While 'fully' hydrogenated means they contain very little to no trans fats, they still contribute to the product's saturated fat content.
What is a reasonable portion size for JIF Crunchy Peanut Butter Spread?
A typical serving size for JIF Crunchy Peanut Butter Spread is 2 tablespoons (32g). This portion provides a good amount of protein and some micronutrients but also contributes calories, fat, and added sugar. Sticking to this serving size helps manage overall intake and integrate it into a balanced dietary pattern.
Can I use JIF Crunchy Peanut Butter Spread if I'm trying to reduce my sugar intake?
JIF Crunchy Peanut Butter Spread contains 7.78g of added sugar per 100g. If you are actively trying to reduce your sugar intake, you might consider opting for peanut butter brands that contain no added sugar or have a lower sugar content. Always check the nutrition facts label for added sugar information.