Peanut butter, lower sodium
Common food
Photo: Wikipedia
Lower sodium peanut butter is a creamy, rich spread made from roasted peanuts, with a reduced salt content to highlight the nut's natural, earthy sweetness and savory depth. It delivers a powerful nutritional punch, packing over 22 grams of plant-based protein and heart-healthy fats per 100 grams, making it a staple for sustained energy.
Calorie split: 14% protein · 14% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People love it for its deeply satisfying, nutty flavor and versatile, creamy texture that clings to everything from celery to bread. It's a beloved comfort food that bridges cultures, from American sandwiches to West African stews.
⚠️ Watch-outs & how to enjoy it better
As a high-calorie, energy-dense food, overconsumption can hinder weight management goals. It's a top allergen, and its natural sugars, while minimal, can affect blood sugar if eaten in large amounts without other foods. To counteract, practice strict portion control (1-2 tablespoons) and always pair it with fiber or protein, like apple slices or whole-grain toast, to slow digestion.
Key benefits
- High in plant-based protein for muscle maintenance
- Rich in monounsaturated fats for heart health
- Good source of dietary fiber for digestion
- Provides essential minerals like magnesium and potassium
- Reduced sodium supports healthy blood pressure levels
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
It takes approximately 540 peanuts to make one 12-ounce jar of peanut butter.
Full nutrition (USDA data · scales with serving)
| Water | 1.2 g |
| Energy | 598 kcal |
| Protein | 22.2 g |
| Total lipid (fat) | 51.4 g |
| Carbohydrate, by difference | 22.3 g |
| Fiber, total dietary | 5.0 g |
| Total Sugars | 10.5 g |
| Calcium, Ca | 49.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 168 mg |
| Phosphorus, P | 335 mg |
| Potassium, K | 558 mg |
| Sodium, Na | 17.0 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.42 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.19 mg |
| Niacin | 13.1 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 87.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 87.0 ug |
| Folate, DFE | 87.0 ug |
| Choline, total | 63.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 9.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 10.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 4.7 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 25.9 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 24.8 g |
| MUFA 20:1 | 0.58 g |
| MUFA 22:1 | 0.05 g |
| Fatty acids, total polyunsaturated | 12.5 g |
| PUFA 18:2 | 12.3 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cookies, peanut butter, refrigerated dough, baked — USDA does not publish this profile for Peanut butter.
| Tryptophan | 0.11 g |
| Threonine | 0.30 g |
| Isoleucine | 0.36 g |
| Leucine | 0.63 g |
| Lysine | 0.37 g |
| Methionine | 0.14 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.32 g |
| Valine | 0.41 g |
| Arginine | 0.69 g |
| Histidine | 0.21 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.77 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.41 g |
| Proline | 0.64 g |
| Serine | 0.49 g |
FAQ
Is lower sodium peanut butter healthier than regular?
Yes, it can be a better choice for those monitoring sodium intake for blood pressure or heart health, as it typically contains 25-50% less sodium while retaining the same protein and healthy fat profile.
Why does natural peanut butter separate?
The oil separates because it's a natural product without added stabilizers like hydrogenated oils. Simply stir it well before use, and store the jar upside down in the pantry to help remix the oil.
Can I use it in cooking and baking?
Absolutely! It's excellent in sauces, dressings, smoothies, and baked goods. For savory dishes, it adds creaminess and protein; in sweets, it provides moisture, fat, and a rich flavor base.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.98 kcal/g · 15% calories from protein · 5.0 g fiber · 10.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.