JIF OMEGA-3 EXTRA CRUNCHY, PEANUT BUTTER receives a FoodScore of 37/100 (Poor). The primary factors contributing to this score are its classification as an ultra-processed food and its content of saturated fat and added sugar.
This JIF product scores 37/100, placing it in the Poor category.
It provides 21.21g of protein and 6.09g of fiber per 100g.
The product is classified as NOVA 4, indicating it is ultra-processed.
It contains 9.09g of saturated fat and 6.36g of added sugar per 100g.
Consider portion control due to its calorie and fat density.
Scores +4 points above the dairy category average (33/100 across 5088 foods).
Fiber
6.09g
22% of Daily Value
Protein
21.21g
42% of Daily Value
Added sugar
6.36g
13% of Daily Value
Sodium
363.64mg
16% of Daily Value
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What it brings to the table
Fiber (6.1g)+7
Protein (21.2g)+10
Micronutrients (Iron)+2
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What holds it back
Added sugar (6.4g)-6
Saturated fat (9.1g)-12
Sodium (363.6mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 37
JIF OMEGA-3 EXTRA CRUNCHY, PEANUT BUTTER earned a FoodScore of 37 out of 100, largely due to its formulation as an ultra-processed food (NOVA 4). While it offers a notable 21.21g of protein and 6.09g of fiber per 100g, which contribute positively to its score, these benefits are offset by several nutritional drawbacks. The product incurs penalties for its 9.09g of saturated fat and 6.36g of added sugar per 100g. Additionally, the presence of 363.64mg of sodium per 100g also contributes to a minor penalty. The ingredient list includes fully hydrogenated vegetable oils [rapeseed and soybean], which are a source of the saturated fat content. Compared to a generic dairy equivalent, which often has a simpler ingredient profile and lower levels of added sugars and fats, this JIF product's processing and specific nutrient composition result in a lower FoodScore.
Health benefits
What the nutrients in jif omega-3 extra crunchy, peanut butter actually do for you, grounded in established dietary science.
Source of Protein
This JIF peanut butter provides 21.21g of protein per 100g, making it a significant protein source. Protein is essential for muscle repair, growth, and overall satiety. Including protein-rich foods in meals and snacks can help manage hunger and support various bodily functions. For a typical 2-tablespoon serving, this contributes approximately 6.9g of protein, which can complement other protein sources in a balanced diet.
Contains Dietary Fiber
With 6.09g of fiber per 100g, this product contributes to your daily fiber intake. Dietary fiber is important for digestive health, helping to maintain bowel regularity and supporting a healthy gut microbiome. Fiber can also contribute to feelings of fullness, which may aid in weight management. Incorporating fiber-rich foods like this peanut butter can help meet the recommended daily fiber intake.
Provides Iron
This peanut butter supplies 2.18mg of iron per 100g, accounting for 12% of the Daily Value. Iron is a vital mineral necessary for oxygen transport in the blood and energy production. Adequate iron intake helps prevent iron deficiency anemia and supports overall energy levels. While not a primary source, this product can contribute to your daily iron needs, especially when combined with other iron-rich foods.
JIF OMEGA-3 EXTRA CRUNCHY, PEANUT BUTTER receives a FoodScore of 37/100 (Poor). The primary factors contributing to this score are its classification as an ultra-processed food and its content of saturated fat and added sugar.
How to eat it
Peanut butter is commonly consumed as a spread on toast, in sandwiches, or as an ingredient in various recipes. A typical serving size is 2 tablespoons, which can be a convenient way to add protein and healthy fats to a meal or snack. However, its calorie density means portion control is important.
Pair with whole-grain bread or apple slices to increase fiber and nutrient intake.
Use as a dip for vegetables like celery or carrots for a balanced snack.
Incorporate into smoothies with fruit and a liquid base to add protein and healthy fats.
Measure out a 2-tablespoon serving to manage calorie and fat intake effectively.
Things to keep in mind
Individuals with peanut allergies must avoid this product, as peanuts are the primary ingredient. The ingredient list also includes anchovy and sardine oil, and tilapia gelatin, indicating the presence of fish allergens, which is important for those with fish allergies or dietary restrictions. The product contains fully hydrogenated vegetable oils, which contribute to its saturated fat content. While not a direct health concern for most, consumers monitoring their intake of saturated fats may wish to consider this. The added sugar content, though not excessively high, should be noted by individuals managing blood sugar levels.
Is JIF OMEGA-3 EXTRA CRUNCHY, PEANUT BUTTER a healthy choice?
This JIF product receives a FoodScore of 37/100 (Poor). While it offers protein and fiber, its classification as an ultra-processed food, along with its saturated fat and added sugar content, means it should be consumed in moderation as part of a balanced diet. It is not considered a 'healthy' staple food.
How does JIF OMEGA-3 EXTRA CRUNCHY compare to other peanut butter brands?
Compared to natural peanut butters like Smucker's Natural Peanut Butter, this JIF product typically contains more added sugar and fully hydrogenated vegetable oils, contributing to its ultra-processed classification. Natural peanut butters often have a simpler ingredient list, primarily just peanuts and salt, which generally results in a higher FoodScore due to less processing and fewer added ingredients.
What is the purpose of anchovy and sardine oil in this peanut butter?
The anchovy and sardine oil are included as a source of omega-3 fatty acids, as indicated by the product's name. However, the nutritional information states 0g of omega-3 per 100g. This suggests that the amount of omega-3s from these oils in a standard serving is negligible or below the threshold for declaration on the nutrition label.
What is a recommended portion size for this peanut butter?
The recommended serving size is 2 tablespoons. This portion provides a balance of calories, protein, and fats. Sticking to this serving size helps manage the intake of calories, saturated fat, and added sugar, which are higher in this product compared to less processed alternatives.
Can I use this peanut butter in baking or cooking?
Yes, this peanut butter can be used in baking and cooking. Its extra crunchy texture and flavor profile can add a distinct element to recipes. However, be mindful of the added sugar and fat content when incorporating it into dishes, especially if you are aiming for lower sugar or fat recipes.