The Ultimate Peanut Butter Showdown: 33 Jars Compared
We analysed the nutritional labels of 33 popular peanut butters so you don’t have to. Here’s what parents need to know.
You’re standing in the supermarket aisle, staring at a wall of peanut butter jars. Smooth, crunchy, smunchy, natural, organic, protein-plus, no-added-sugar… the choices are overwhelming. As parents, we want to make informed choices for our families — we want the protein for growing bodies, but we’re mindful of hidden sugars and sodium.
To cut through the marketing noise, I spent hours analysing the nutritional panels of 33 different peanut butter products across 10 major brands available in Australian supermarkets. This isn’t about naming “good” or “bad” foods — it’s about giving you the clear, factual data you need to choose the right jar for your family.
🔍 What to Look For on the Label
When comparing peanut butters, always look at the Per 100g column, not the “Per Serving” column. Serving sizes vary wildly between brands — from 20g up to 32g — making direct comparisons impossible unless you standardise to 100g.
The Standout Performers
After crunching the numbers across all 33 jars, here are the products that stood out in each key nutritional category.
🥉 Bega Simply Nuts Smooth (650g & 325g) — 27.6g
🥉 Macro Organic Smooth 375g — 4.2g
🥉 Bramwells Crunchy 500g — 9.3g
🥉 Mayver’s Unsalted Smunchy 375g — 6.0mg
The “Most Balanced” Award
If you’re looking for an all-rounder — a peanut butter that performs well across high protein, high fibre, low sugar, and low sodium simultaneously — we calculated a Balance Score for every product using equal weighting across all four categories.
Sugars: 3.6g
Fibre: 9.2g
Sodium: 180mg
Sugars: 5.5g
Fibre: 8.1g
Sodium: 147mg
Sugars: 4.8g
Fibre: 8.0g
Sodium: 6mg
Pic’s Peanut Butter Crunchy takes the top spot by a clear margin — it leads on Sugars (lowest in the entire study at 3.6g/100g) and Fibre (9.2g/100g), while maintaining solid Protein. Bega Simply Nuts Smooth and Mayver’s Unsalted Smunchy follow closely, both excelling in Protein and low Sodium.
The Full 33-Product Comparison Table
Here is the complete data set for all 33 products, sorted alphabetically by brand. All values are per 100g.
| Product | Energy (kJ) | Protein (g) | Fat Total (g) | Fat Sat (g) | Carbs (g) | Sugars (g) | Fibre (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|---|
 Bega Smooth Peanut Butter 755g |
2620 | 23.9 | 53.0 | 10.5 | 11.4 | 7.9 | 7.0 | 537 |
 Bega Crunchy Peanut Butter 755g |
2610 | 23.9 | 52.5 | 10.4 | 11.8 | 7.9 | 7.0 | 539 |
 Bega Smooth Peanut Butter 375g |
2590 | 23.8 | 51.5 | 10.3 | 13.2 | 8.5 | N/A | 576 |
 Bega No Added Sugar or Salt Smooth 325g |
2680 | 25.3 | 55.1 | 10.6 | 8.6 | 5.0 | 7.4 | 9 |
| Bega Simply Nuts Smooth 650g |
2570 | 27.6 | 50.7 | 6.3 | 9.4 | 5.5 | 8.1 | 147 |
 Bega Simply Nuts Crunchy 650g |
2560 | 27.5 | 50.3 | 6.2 | 9.8 | 5.5 | 8.1 | 149 |
 Bega Simply Nuts Smooth 325g |
2570 | 27.6 | 50.7 | 6.3 | 9.4 | 5.5 | 8.1 | 147 |
 Bega Simply Nuts Crunchy 325g |
2560 | 27.5 | 50.3 | 6.2 | 9.8 | 5.5 | 8.1 | 149 |
 Bega Super Crunchy Peanut Butter 470g |
2610 | 23.8 | 52.5 | 10.4 | 11.8 | 7.9 | 7.1 | 540 |
 Bega Light Peanut Spread Smooth 470g |
2320 | 17.6 | 38.5 | 7.9 | 32.7 | 9.9 | 5.2 | 624 |
 Bega Light Peanut Spread Crunchy 470g |
2310 | 17.5 | 38.2 | 7.9 | 33.0 | 9.9 | 5.2 | 626 |
 Bramwells Smooth Peanut Butter 500g |
2580 | 26.1 | 44.3 | 11.3 | 23.6 | 9.0 | 10.5 | 150 |
 Bramwells Crunchy Peanut Butter 500g |
2590 | 25.8 | 46.3 | 11.6 | 21.5 | 8.9 | 9.3 | 152 |
| Coles Organic Smooth Peanut Butter 375g |
2440 | 22.2 | 43.7 | 6.5 | 22.4 | 5.7 | 8.1 | 4.9 |
| Coles Organic Crunchy Peanut Butter 375g |
2440 | 22.2 | 43.7 | 6.5 | 22.4 | 5.7 | 8.1 | 4.9 |
 Coles Smooth Peanut Butter 500g |
2810 | 30.0 | 53.7 | 13.2 | 13.5 | 7.5 | 10.5 | 196 |
 Fix & Fogg Super Crunchy 750g |
2490 | 26.9 | 46.0 | 5.9 | 15.6 | 5.5 | 7.7 | 139 |
| Macro Organic Smooth Peanut Butter 375g |
2640 | 22.4 | 56.0 | 9.2 | 4.2 | 4.2 | 14.6 | 5 |
 Mayver’s Smooth Peanut Butter 375g |
2430 | 25.0 | 49.3 | 6.8 | 13.4 | 4.1 | 7.9 | 255 |
 Mayver’s Crunchy Peanut Butter 375g |
2430 | 25.0 | 49.3 | 6.8 | 13.4 | 4.1 | 7.9 | 255 |
 Mayver’s Smooth Peanut Butter 750g |
2430 | 25.0 | 49.3 | 6.8 | 13.4 | 4.1 | 7.9 | 255 |
 Mayver’s Dark Roast Smooth 375g |
2430 | 25.0 | 49.3 | 6.8 | 13.4 | 4.1 | 7.9 | 255 |
 Mayver’s Dark Roast Crunchy 375g |
2430 | 25.0 | 49.3 | 6.8 | 13.4 | 4.1 | 7.9 | 255 |
| Mayver’s Unsalted Smunchy 375g |
2430 | 26.0 | 47.0 | 6.0 | 9.0 | 4.8 | 8.0 | 6 |
| Mayver’s Smunchy Protein Plus 375g |
2350 | 32.0 | 42.1 | 5.3 | 13.0 | 6.9 | 6.9 | 396 |
 Mayver’s Lovli Spoon No Stir Smooth 450g |
2430 | 24.3 | 47.0 | 6.8 | 15.0 | 8.2 | 8.8 | 180 |
 Oh So Natural Smooth Peanut Butter 375g |
2510 | 24.1 | 48.1 | 5.9 | 16.0 | 5.0 | 6.6 | 250 |
 Oh So Natural Crunchy Peanut Butter 375g |
2510 | 24.1 | 48.1 | 5.9 | 16.0 | 5.0 | 6.6 | 250 |
| Pic’s Peanut Butter Crunchy 1kg |
2520 | 26.3 | 49.0 | 7.0 | 11.2 | 3.6 | 9.2 | 180 |
 Skippy Creamy Peanut Butter 462g |
2485 | 21.9 | 50.0 | 9.4 | 18.7 | 9.4 | N/A | 469 |
 Skippy Super Chunk Peanut Butter 462g |
2485 | 21.9 | 50.0 | 9.4 | 18.7 | 9.4 | 6.2 | 391 |
 Woolworths Smooth Peanut Butter 500g |
2560 | 22.3 | 49.2 | 6.9 | 17.8 | 8.9 | 7.1 | 274 |
 Woolworths Crunchy Peanut Butter 500g |
2560 | 22.3 | 49.2 | 6.9 | 17.8 | 8.9 | 7.1 | 274 |
Data Source: All nutritional information was extracted directly from product packaging labels available in Australian supermarkets as of the date of publication. Formulations may change over time. This comparison is for informational purposes only and does not constitute medical or dietary advice. Always consult with a healthcare professional for specific dietary needs.
