Complete Ingredient Details
Peanut Butter
A spread made by grinding roasted peanuts into a paste; may include small amounts of salt, sugar, or stabilizers.
Category: Nuts & Seeds
Subcategory: Nuts
Processing Level: 3
Source: Peanuts
Purpose: Plant-based spread providing protein and unsaturated fats.
Manufacturing Method: Roasted nuts ground into paste
Why Manufacturers Choose It: Affordable, familiar flavor that binds bars and adds protein.
Commonly Found In: ["Protein bars","Spreads","Cookies","Energy bites","Sauces"]
Health Score: 7
Bottom Line: Peanut butter is a nutrient‑dense, minimally processed spread that can fit well in balanced diets when portions are moderate. Choose jars with minimal ingredients and buy from reputable brands to limit add‑ins and manage the small but important aflatoxin risk.
Micronutrients: ["Vitamin E","Niacin (Vitamin B3)","Magnesium"]
Antioxidants: ["Resveratrol","p-Coumaric acid","Isoferulic acid"]
Healthier Alternatives: Almond butter, Sunflower seed butter, Tahini
Scientific References:This ingredient information is backed by scientific research:
Chocolate
A sweet, solid confection made by refining and conching cocoa solids with cocoa butter (and often sugar and milk) into a smooth, meltable matrix.
Category: Cocoa & Chocolate
Subcategory: Chocolate
Processing Level: 6
Source: Cacao beans
Purpose: Provides cocoa flavor and a smooth, meltable fat matrix with some polyphenols.
Manufacturing Method: Roast, refine, conche, temper
Why Manufacturers Choose It: It delivers iconic chocolate flavor, glossy snap, and consumer appeal while binding inclusions in bars and snacks.
Commonly Found In: protein bars, cookies, coatings, granola, candies
Health Score: 6
Bottom Line: Chocolate can fit into a balanced diet, but treat it as a sweet. Choose higher‑cocoa, lower‑sugar options, keep portions modest, and be extra cautious for children and pregnancy due to possible heavy‑metal content.
Micronutrients: ["Magnesium","Iron","Copper"]
Antioxidants: ["(-)-Epicatechin","Flavan-3-ols (catechins)","Procyanidins"]
Healthier Alternatives: Cocoa nibs, Cocoa powder (natural, non-alkalized), Carob powder
Scientific References:This ingredient information is backed by scientific research:
Coconut
The white flesh of the coconut palm fruit; used dried or fresh for flavor, texture, and fat.
Category: Nuts & Seeds
Subcategory: Nuts
Processing Level: 2
Source: Coconut palm fruit flesh
Purpose: Adds rich flavor, chew, and fat with low digestible carbs.
Manufacturing Method: Harvest, crack, shred, dry; minimal refining
Why Manufacturers Choose It: Distinct tropical flavor and chew that work reliably in bars at a reasonable cost.
Commonly Found In: protein bars, granola, cookies, trail mix, cereals
Health Score: 7
Bottom Line: Coconut is a minimally processed ingredient that adds taste and fullness with relatively few digestible carbs, but it is high in saturated fat. Most people can enjoy small amounts; choose sulfite‑free dried coconut if you avoid preservatives.
Micronutrients: ["Manganese","Copper","Iron"]
Antioxidants: ["Phenolic acids","Flavonoids","Tocopherols"]
Healthier Alternatives: Almond, Sunflower seed, Dates
Scientific References:This ingredient information is backed by scientific research:
Erythritol
A zero-calorie sugar alcohol that provides bulk and sweetness with minimal impact on blood sugar and insulin; mostly absorbed and excreted unchanged in urine.
Category: Additive
Subcategory: Sugar Alcohols
Processing Level: 8
Source: Corn or wheat starch
Purpose: Zero-calorie bulk sweetener and humectant.
Manufacturing Method: Microbial fermentation with purification
Why Manufacturers Choose It: Delivers clean, sugar‑like sweetness and bulk with near‑zero calories and wide global approval.
Commonly Found In: ["tabletop blends","keto candy","protein bars","sugar-free gum","beverages"]
Health Score: 7
Bottom Line: Erythritol can meaningfully cut added sugar without spiking blood sugar, but it is a highly refined, fermentation‑derived sweetener that often causes diarrhea at large single doses. Keep portions modest (stay well below ~0.5 g/kg/day) and avoid big bolus drinks or candies—especially if you have cardiovascular risk.
Healthier Alternatives: Honey, Inulin, Dates
Scientific References:This ingredient information is backed by scientific research:
Stevia extract [Reb A]
A zero-calorie high-intensity sweetener purified from stevia leaves; its main molecule, rebaudioside A, tastes ~200–300× sweeter than sugar at typical use.
Category: Additive
Subcategory: Sweeteners
Processing Level: 8
Source: Stevia leaves
Purpose: High‑intensity sweetener used to replace sugar with negligible calories.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: It delivers strong sweetness at very low cost per sweetness unit, is heat/acid stable, and is plant‑derived.
Commonly Found In: ["Soft drinks","Flavored water","Yogurt","Protein bars","Tabletop packs"]
Health Score: 8
Bottom Line: Stevia extract (Reb A) is a zero‑calorie, highly refined sweetener that can meaningfully cut added sugar. Use it as a swap for sugary products, but watch total daily intake and choose purified forms that meet safety specs.
Healthier Alternatives: Raw honey, Monk fruit, Erythritol
Scientific References:This ingredient information is backed by scientific research: