Raising Is peanut butter healthy for kids? Jif Creamy and natural
Is peanut butter healthy? Two tablespoons (33 g) of Jif Creamy have 190 calories, 7 g of protein, 2 g of fiber, 2 g of added sugar, and 140 mg of sodium, per label data in USDA FoodData Central. A national-brand natural peanut butter made from peanuts and salt has 0 g of added sugar, 8 g of protein, and 3 g of fiber. Peanuts are one of the FDA's nine major allergens. The AAP lists thick chunks of peanut butter as a choking hazard and advises spreading it thinly.
Peanut butter: snack check
- Added sugar
2 g added sugar per 2 tbsp, typical (FDC 2776011); natural: 0 g - Highly processed
Mono and diglycerides (emulsifier), typical brand (FDC) - Has protein or fiber
7 g protein per 2 tbsp (FDC 2776011) - Choking risk under 4
AAP: "thick chunks of peanut butter"; CDC: "spoonful"
Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.
| Serving | 2 tbsp (33 g), Jif Creamy |
|---|---|
| Calories | 190 |
| Added sugars | 2 |
| Protein | 7 |
| Fiber | 2 |
| Sodium | 140 |
Numbers: USDA FoodData Central, Branded Foods, FDC ID 2776011 (Jif Creamy Peanut Butter, published September 2026), typical store-bought. Checked October 2026.
What's in it
Jif Creamy lists roasted peanuts, sugar, and under 2% molasses, fully hydrogenated vegetable oils (rapeseed and soybean), mono and diglycerides, and salt (FDC 2776011). Per 2 tbsp: 190 calories, 16 g of fat, 7 g of protein, 2 g of fiber, 3 g of total sugars including 2 g added, and 140 mg of sodium. Smucker's Creamy Natural lists peanuts and under 1% salt: 190 calories, 0 g of added sugar, 8 g of protein, 3 g of fiber, and 110 mg of sodium per 2 tbsp (FDC 2770442).
For kids 4–8
The AAP lists "thick chunks of peanut butter or other nut butters" among foods to keep from children until age 4 or older and says to spread it thinly instead. The CDC lists "chunks or spoonful of nut and seed butters, such as peanut butter." A thin layer on toast, apple slices, or a cracker is the form these lists point to. The 2025–2030 Dietary Guidelines discuss early introduction for infants with a health care professional.
PB&J and SunButter
A packaged peanut butter and grape jelly sandwich (Uncrustables) has 210 calories, 8 g of added sugar, and 6 g of protein; see its card. SunButter Creamy (sunflower seed butter) lists roasted sunflower seeds, sugar, mono-diglycerides, and salt: 200 calories, 3 g of added sugar, 7 g of protein, and 120 mg of sodium per 32 g (FDC 2719793). Sunflower seeds are not one of the FDA's nine major allergens. The AAP singles out sunflower seeds in its nuts-and-seeds item.
Swaps and pairings
Peanut butter reaches the protein mark at 7–8 g per 2 tbsp. A thin layer on whole-grain bread or with banana slices adds fiber. Jams and honey add sugar; sliced fruit adds sweetness without added sugar.
FAQ
Is SunButter healthy?
We share facts, not ratings. SunButter Creamy has 200 calories, 3 g of added sugar, 7 g of protein, 2 g of fiber, and 120 mg of sodium per 32 g; it lists sunflower seeds, sugar, mono-diglycerides, and salt (FDC 2719793). The CDC choking list includes spoonfuls of seed butters.
Is peanut butter and jelly healthy?
A store-bought PB&J (Uncrustables Peanut Butter & Grape Jelly) has 210 calories, 8 g of added sugar, 6 g of protein, and 2 g of fiber per sandwich, per Smucker's. A homemade one depends on the bread, peanut butter, and jam.
Natural vs regular peanut butter: what's different?
Per 2 tbsp, Smucker's Natural (peanuts, salt) has 0 g of added sugar and 110 mg of sodium (FDC 2770442); Jif Creamy has 2 g of added sugar, 140 mg of sodium, and mono and diglycerides (FDC 2776011).
Is peanut butter a choking risk?
Yes, in thick chunks or by the spoonful: the AAP and CDC both list it. The AAP advises spreading it thinly.
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Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.
More snack checks
Uncrustables
Are Uncrustables healthy for kids? The peanut butter and grape jelly sandwich has 8 g of added sugar, 6 g of protein, and 220 mg of sodium. Facts for ages 4–8.
Nutella
Is Nutella healthy for kids? Two tablespoons have 19 g of added sugar, 2 g of protein, and 200 calories. Label facts, choking notes, and swaps for ages 4–8.
Hummus
Is hummus healthy? Store-bought hummus has 0 g added sugar, 2 g protein and 1 g fiber per 2 tablespoons, plus sesame, a major allergen. Numbers and sources.
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