Is Honey Peanut Butter Healthy? What's Actually in the Jar
Asim Saboor IqbalShare
Last updated: October 2026 · By Asim Saboor Iqbal, founder of Nautty
Quick Answer
Honey peanut butter can be a healthy choice if it's mostly peanuts and the sweetener is modest. Nautty Honey Peanut Butter is 85% roasted Talagang peanuts, with 12.5% honey, 2.3% shakar and 0.2% salt, and no refined white sugar, palm oil or hydrogenated oils. A 2-tablespoon serving contains roughly 4g of added sugars from the honey and shakar. That's fine for most people in sensible portions, but if you want zero added sugar, choose unsweetened peanut butter.
What's Actually in a Jar of Nautty Honey Peanut Butter
| Ingredient | Share of the jar | Why it's there |
|---|---|---|
| Roasted Talagang peanuts | 85% | Protein, healthy fats, flavour |
| Honey | 12.5% | Natural sweetness |
| Shakar | 2.3% | Rounds out the sweetness |
| Salt | 0.2% | Balances flavour |
Protein: 22g per 100g, about 7g per 2-tablespoon serving.
How Much Added Sugar Is in a Serving?
A typical serving is 2 tablespoons (32g). In Nautty Honey, about 4g of that serving is honey and 0.7g is shakar. Since honey is mostly natural sugars, that works out to roughly 4g of added sugars per serving, about one level teaspoon.
For context, the World Health Organization advises adults to keep "free sugars" (added sugars, plus sugars in honey and syrups) below 10% of daily calories, and ideally below about 25g (6 teaspoons) a day. One serving of honey peanut butter uses only a small part of that.
Honey vs Unsweetened vs Typical Commercial Spread
| Nautty Honey | Nautty Unsweetened | Typical sweetened commercial peanut butter | |
|---|---|---|---|
| Peanut content | 85% | 100% | Often lower; check the label |
| Sweetener | Honey + a little shakar | None | Often refined sugar |
| Added oils | None | None | Often palm or hydrogenated oil |
| Protein per 100g | 22g | 26g | Varies |
| Best for | Kids, sweet breakfasts, picky eaters | Gym, low-carb, cooking | — |
The Good Points
- Still mostly peanuts, so you get protein, healthy fats and fibre.
- No refined white sugar, palm oil or hydrogenated oils.
- Tastes sweet with less sweetener than most chocolate spreads or jams, which makes it a better swap on toast.
- Helps picky eaters (including children) get protein they might otherwise skip.
Things to Keep in Mind
- It does contain added sugars, even if natural. If you're managing diabetes or cutting sugar, choose unsweetened and speak to your doctor about portions.
- It's calorie-dense, like all peanut butter. Stick to 1–2 tablespoons per serving.
- Never give honey to babies under 12 months. This includes honey peanut butter.
- Not suitable for anyone with a peanut allergy.
Who Should Choose Honey Peanut Butter?
- Families with children (age 1+) who want a better swap for jam or chocolate spread.
- First-time peanut butter buyers who find plain peanut butter too savoury.
- People gaining weight who eat more consistently when food tastes good. See our 7-day weight gain meal plan.
If your main goal is maximum protein or zero added sugar, Unsweetened is the better pick.
Healthy Ways to Eat It
- On whole-wheat toast with sliced banana
- Stirred into oats instead of sugar
- As a dip for apple slices
- Inside a paratha roll for a school lunchbox
Frequently Asked Questions
Is honey peanut butter good for weight loss?
It can fit into a weight-loss diet in small portions (1 tablespoon), but unsweetened is better if you're counting calories and sugar.
Is honey peanut butter good for kids?
Yes, for children aged 1 and above, in small portions. Honey must never be given to babies under 12 months.
Is honey peanut butter better than Nutella or chocolate spread?
For most people, yes. It's mostly peanuts, with more protein and less sweetener than typical chocolate-hazelnut spreads. Compare labels to see the difference.
Does honey peanut butter need to be refrigerated?
No. Keep it closed in a cool, dry place. Shelf life is about 12 months.
Shop Nautty Honey Peanut Butter → · 340g, 500g and 1kg, delivered by TCS across Pakistan.
About the author: Asim Saboor Iqbal founded Nautty after six years of making peanut butter in Pakistan, starting with SAWAD Peanut Butter in Lahore. Read our story.