Is Jif Peanut butter healthy or unhealthy?

Is Jif Peanut Butter Good Or Bad For You? Explained

Jif is a renowned American brand of lip-smacking peanut butter. For three decades, it has been satisfying its customers and has taken a leading position among peanut butter brands in the United States. Wondering about trying out this famous peanut butter and want to know all about its pros and cons? Then just keep on reading! 

Jif peanut butter is a good addition to your diet as long as it is in moderation. This brand of peanut butter is not all-natural (it contains added sugar, except for one variant). But as long as you keep your intake in check, we recommend Jif peanut butter.

What are the ingredients in Jif peanut butter?

There are about 10 different variants of Jif peanut butter as listed below.

  • Creamy
  • Natural Creamy
  • Natural Honey Creamy
  • Reduced Fat Creamy
  • Omega-3 Creamy
  • No Sugar Added Creamy
  • Simply Jif Creamy 
  • Natural Crunchy
  • Natural Honey Crunchy
  • Extra Crunchy

Now, most of the Jif peanut butter contains roasted peanuts, molasses, fully hydrogenated vegetable oils (Rapeseed And Soybean), Monoglycerides, Diglycerides, sugar, and salt. Some peanut butter contains Palm oil instead of Rapeseed and Soybean. 

As the name suggests, Jif Natural Honey Creamy and Natural Honey Crunchy peanut butter contain honey along with the other ingredients mentioned earlier.

Jif Omega-3 Creamy peanut butter also contains Anchovy and Sardine oil, Tilapia gelatin, Tocopherols, and citric acid as Antioxidants. 

Jif Reduced Fat Creamy peanut butter contains peanuts instead of roasted peanuts, pea protein, corn syrup solids, Magnesium Oxide, Niacinamide, Ferric Orthophosphate, Zinc Oxide, Copper Sulfate, Pyridoxine Hydrochloride, and folic acid. The rest of the ingredients remain the same, excluding salt, which is absent.  

Jif No Added Sugar Creamy peanut butter only contains peanuts, Palm oil, and salt. 

How many calories are in Jif peanut butter? 

There is approximately 190-200 calories per 1 ounce of Jif peanut butter. The product is available in 3 fun sizes – jar, squeezy bottle, and to-go packs of 8 small cups! 

Now, if you are buying plastic jars or squeezy bottles of Jif peanut butter, then you will have 190-200 calories per serving. Each serving is 2 tablespoons or approximately 1 ounce. But, if you take the to-go packs which consist of dip-sized cups of 1.5 ounces, then you will get 250 calories per serving (or per cup). 

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What does Jif peanut butter have in it? 

We have already talked about the ingredients in Jif PBs. Now let us find out if these famous PBs contain cholesterol, gluten, and such other stuff. 


Jif peanut butter does not contain cholesterol. Instead, 4/5th of the fats are in an unsaturated form which helps lower cholesterol. 


All of the products in the Jif peanut butter range are gluten-free, except for the Omega-3 variant. There is nothing mentioned on the label regarding the presence or absence of gluten in its bottle. 

Gluten is a protein found in wheat, barley, and rye. It helps food items to retain their shape. Often, consumers avoid gluten-containing products if they are allergic to gluten. 

So, if you are searching for gluten-free PBs to solve your daily breakfast confusion, then just go ahead and buy any of the Jif peanut butter apart from Omega-3 Creamy peanut butter. 

Xylitol or Birch Sugar

Good news! Jif peanut butter does not contain Xylitol.

For the uninitiated, Xylitol is a sugar alcohol and is often used in food products for sweetening. This is extracted from birch wood to make medicine or to add to food items. Birch sugar is also known as xylitol, and is highly toxic to dogs and can even be fatal for them.  

 But fortunately, Jif does not put xylitol in its PBs.


Only Jif Reduced Fat Creamy peanut butter contains 15% magnesium. The rest of the Jif PBs do not contain any magnesium. 

Now magnesium is good for your health if taken in low quantities. It boosts exercise performance, fights depression, lowers blood pressure, and benefits your body in many such ways.

The amount of magnesium in Jif Reduced Fat Creamy peanut butter is low enough to not cause any adverse side effects but sufficient enough to help you achieve that daily dose of magnesium! 

So, think for yourself if you need your PB to have some magnesium, or not, and then buy the specific type of Jif PB. 


None of the Jif peanut butter contains trans-fats. Trans-fat is a type of dietary fat, and it is the worst possible fat for your body. Daily intake of a lot of trans-fat tremendously increases the risk of heart diseases. 

As Jif PBs are totally free of trans-fat, go ahead and buy a jar of Jif PB from your grocery shop shelf the next time you go shopping. 

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Some of the Jif peanut butter contain soy as they have hydrogenated oils of Rapeseed and Soybean. Jif Creamy, Extra Crunchy, Reduced Fat Creamy, Simply Jif, and Omega-3 Creamy peanut butter contain soy. 

The rest of the Jif PBs including Natural Creamy, Natural Crunchy, Natural Creamy and Honey, Natural Crunchy and Honey, and No Added Sugar do not contain soy. 

High fructose corn syrup

Most of the Jif peanut butter does not contain high fructose corn syrup. Only Jif Reduced Fat Creamy PB contains corn syrup solids. 

High fructose corn syrup is a sweetener made from corn starch. While it gets absorbed into your body quicker than regular sugar; too much of it can induce insulin resistance, obesity, and type 2 diabetes. 

Keeping all of this in mind, Jif has prepared almost all of its peanut butter without high fructose corn syrup. If you do not mind the corn syrup solids, then you can definitely buy the Reduced Fat Creamy peanut butter.

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Hydrogenated fat

Yes. Jif Creamy, Extra Crunchy, Reduced Fat Creamy, Simply Jif, and Omega-3 Creamy peanut butter contain fully hydrogenated vegetable oils and so, they have hydrogenated fats. 

Now, partially hydrogenated oils create trans-fat, which is extremely bad for health. But complete hydrogenation turns the oil back to its zero trans-fat level and is safe to consume. 

Palm oil

Jif Natural Creamy, Natural Crunchy, Natural Creamy and Honey, Natural Crunchy and Honey, and No Added Sugar peanut butter contain palm oil. 

Palm oil is used in these Jif peanut butter products as a stabilizer. It halts the process of natural oil separation. Palm oil is 100% fat, half of which is saturated. It also contains Vitamin E and has certain health benefits. However, like all foods, they should be eaten in moderation. 

Tree nuts (Almond and Hazelnuts)

Jif peanut butter does not contain tree nuts. Many people are allergic to tree nuts like almonds and hazelnuts. So, they cannot eat products containing tree nuts. Luckily, as Jif PBs are free of tree nuts, they cater to the peanut butter needs of the population that is allergic to tree nuts.

Added sugar or artificial sweeteners

Yes. All Jif peanut butter products have added sugar in them, except Jif No Added Sugar PB (obviously!). 

Added sugar is sugar carbohydrates that are added to foods and beverages during production, to increase sweetness.

However, the Jif PBs that do contain added sugar, have very low amounts like 2-4 grams. So even they are not high in added sugar content and are safe for you to consume in your breakfast or lunch.  


All of the Jif peanut butter either contain sugar, molasses, or both as sweeteners. No artificial sweetener is mentioned in the ingredients lists of Jif. So, in all probability, Jif PBs do not contain aspartame. 

Aspartame is a low-calorie artificial sweetener widely used as a sugar substitute in foods and drinks. It is 200-times sweeter than sucrose.  

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Is Jif peanut butter high in sodium

Most Jif Peanut Butter products have a low sodium content of 2-4% only.

This includes Natural Creamy, Natural Creamy and Honey, Natural Crunchy, Natural Crunchy and Honey, Simply Jif, and No Added Sugar peanut butter.  

Other Jif products like Creamy, Extra Crunchy, and Omega-3 Creamy peanut butter contain 5-6% sodium. 

Only Jif Reduced Fat Creamy peanut butter contains 8% sodium. 

Is Jif peanut butter healthy or unhealthy for your heart?

Jif peanut butter is healthy for your heart. It contains a lot of unsaturated fat, which helps lower bad cholesterol or LDL cholesterol. Optimum LDL cholesterol levels are linked with a lower risk of heart diseases, and so, Jif PBs will help your heart by lowering cholesterol. 

Peanut butter is still high in fat content, so you should eat them in moderation. Also, you should follow it up with a daily exercise or workout routine. 

Does Jif peanut butter make you fat?

As already mentioned, Jif peanut butter contains high amounts of fat. It has almost 100 calories in one tablespoon. So, it will tend to increase your weight if eaten unregulated. But if you eat PB as part of your balanced diet, you need not worry about getting fat. 

You can have Jif PB three to five times every week in your breakfast or lunchbox, as long as you add in a couple of low-calorie snacks and fruits in your meals daily.

Everyone has a specific calorie budget based on their weight and height. As long as you eat all your meals within this calorie budget, you will not put on extra weight. 

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