JIF PEANUT BUTTER SPREAD scores 44/100 (Poor) due to its classification as an ultra-processed food and contributions from added sugar and saturated fat, despite beneficial protein and micronutrients.
JIF PEANUT BUTTER SPREAD has a FoodScore of 44/100, categorized as Poor.
It provides 19.39g of protein and 5.61g of fiber per 100g.
A significant concern is its NOVA class 4 status, indicating it is ultra-processed.
This product contains 7.78g of added sugar and 5.56g of saturated fat per 100g.
Consider portion control and pairing with whole foods to balance its nutritional profile.
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
611.11mg
27% 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 (611.1mg)-2
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 44
JIF PEANUT BUTTER SPREAD receives a FoodScore of 44 out of 100, placing it in the 'Poor' category. This score reflects a balance of beneficial nutrients and less favorable components. On the positive side, the product earns points for its protein content (19.4g per 100g) and fiber (5.6g per 100g), which contribute positively to satiety and digestive health. It also provides meaningful amounts of micronutrients like iron, magnesium, and zinc. However, several factors significantly penalize its score. The presence of added sugar (7.8g per 100g) and saturated fat (5.6g per 100g) detract from its overall nutritional quality. Furthermore, its classification as a NOVA class 4 food, meaning it is ultra-processed, incurs a substantial penalty. Ingredients such as corn syrup solids and fully hydrogenated vegetable oils (rapeseed and soybean) contribute to this classification. Compared to a generic, minimally processed peanut butter, JIF PEANUT BUTTER SPREAD's score is lower primarily due to these processing factors and the inclusion of added sugars and fats beyond what is naturally present in peanuts.
Health benefits
What the nutrients in jif peanut butter spread actually do for you, grounded in established dietary science.
Source of Protein
JIF PEANUT BUTTER SPREAD provides 19.39g of protein per 100g, which can contribute to daily protein needs. Protein is essential for muscle repair, growth, and overall body function. Including this product in a meal or snack can help increase protein intake, supporting satiety and potentially aiding in weight management when consumed as part of a balanced diet. It can be a convenient way to add protein, especially for those who may struggle to meet their requirements from other sources.
Contains Dietary Fiber
With 5.61g of fiber per 100g, JIF PEANUT BUTTER SPREAD 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 also plays a role in blood sugar management by slowing the absorption of glucose. Incorporating fiber-rich foods can help you feel fuller for longer, which can be beneficial for appetite control.
Provides Key Micronutrients
This product is a source of several important micronutrients, including magnesium, iron, and zinc. Magnesium is crucial for muscle and nerve function, blood glucose control, and blood pressure regulation. Iron is vital for oxygen transport in the blood, and zinc supports immune function and wound healing. While not a primary source for all micronutrients, the amounts present can contribute to meeting daily requirements for these essential minerals.
JIF PEANUT BUTTER SPREAD scores 44/100 (Poor) due to its classification as an ultra-processed food and contributions from added sugar and saturated fat, despite beneficial protein and micronutrients.
How to eat it
JIF PEANUT BUTTER SPREAD is commonly consumed as a spread on toast, in sandwiches, or as an ingredient in various recipes. A typical serving size is 2 tablespoons. It's often used as a quick and easy source of energy and protein, particularly for breakfast or snacks.
Pair with whole-grain bread or fruit to add fiber and complex carbohydrates, improving the overall nutritional balance of your snack.
Use as a protein boost in smoothies with unsweetened milk and fresh fruit to create a more nutrient-dense meal.
Measure your portion (2 Tbsp) to manage calorie and added sugar intake, as peanut butter is calorie-dense.
Consider using it as a dip for vegetables like celery or carrots for a balanced snack with added vitamins and fiber.
Things to keep in mind
Consumers should be aware that JIF PEANUT BUTTER SPREAD contains fully hydrogenated vegetable oils (rapeseed and soybean), which are used for texture and stability. While fully hydrogenated oils do not contain trans fats, they are still processed fats. The product also contains corn syrup solids and sugar, contributing to its added sugar content. Individuals managing blood sugar levels should consider the added sugar. The sodium content (611.11mg per 100g) is also notable, so those monitoring sodium intake should factor this in. As a peanut-based product, it is an allergen for individuals with peanut allergies.
JIF PEANUT BUTTER SPREAD has a FoodScore of 44/100, indicating a 'Poor' nutritional rating. While it offers beneficial protein and fiber, it is classified as an ultra-processed food and contains added sugar and saturated fat. Its healthfulness depends on overall dietary context and portion control.
How does JIF PEANUT BUTTER SPREAD compare to a generic peanut butter?
Compared to a generic, minimally processed peanut butter, JIF PEANUT BUTTER SPREAD typically contains more added sugar and sodium, and often includes fully hydrogenated vegetable oils for texture. A generic peanut butter often lists only peanuts and salt as ingredients, making it a less processed option.
What is the role of 'fully hydrogenated vegetable oils' in this product?
Fully hydrogenated vegetable oils, such as rapeseed and soybean oil, are added to JIF PEANUT BUTTER SPREAD to prevent oil separation and improve texture. This process makes the peanut butter smoother and more spreadable, enhancing its shelf stability. While fully hydrogenated, these oils do not contain trans fats.
What is a reasonable portion size for JIF PEANUT BUTTER SPREAD?
A reasonable portion size is typically 2 tablespoons. This amount provides a balance of calories, protein, and fat. Consuming larger portions regularly can significantly increase your intake of calories, added sugar, and saturated fat, potentially impacting your overall dietary goals.
Can JIF PEANUT BUTTER SPREAD be part of a weight management diet?
Yes, JIF PEANUT BUTTER SPREAD can be included in a weight management diet, but portion control is crucial due to its calorie density. Its protein and fiber content can contribute to satiety. Pairing it with whole foods and monitoring overall intake can help it fit into a calorie-controlled plan.
How does JIF PEANUT BUTTER SPREAD compare to Justin's Classic Peanut Butter?
JIF PEANUT BUTTER SPREAD contains more ingredients, including corn syrup solids and fully hydrogenated oils, contributing to its ultra-processed classification. Justin's Classic Peanut Butter typically has a simpler ingredient list, often just peanuts and palm oil, which may result in a different nutritional profile and processing level.