Peanut Butter (Unsweetened)
A legume-based spread that is very low in sodium and high in potassium, making it a good DASH diet option when consumed in appropriate portions.
Nutritional Information
Calories 188 per 2 tablespoons (32g)
Sodium 5mg per 2 tablespoons (32g)
Potassium 208mg per 2 tablespoons (32g)
Fiber 2.6g per 2 tablespoons (32g)
Introduction
Unsweetened peanut butter is a legume-based spread that is very low in sodium and high in
potassium, making it a good DASH diet option when consumed in appropriate portions. With its
rich flavor and versatility, peanut butter can be used in sandwiches, smoothies, sauces, and
as a dip, providing a nutrient-dense addition to heart-healthy meals.
Health Benefits
- Naturally very low in sodium
- High in potassium as part of a balanced diet
- Provides plant-based protein
- Contains healthy fats
- Contains nutrients that may contribute to overall wellness
Preparation & Cooking
Unsweetened peanut butter requires no special preparation and is ready to use. Natural varieties
may need to be stirred if the oil has separated, which is normal. Peanut butter can be spread
on whole grain bread, added to smoothies for protein and flavor, used in sauces, or served
as a dip for fruits and vegetables. Use in appropriate portions due to its calorie density.
Storage
Peanut butter can be stored in the pantry or refrigerator. Unopened jars can be stored for up
to 1 year. Once opened, use within 3 months. Natural peanut butter may benefit from refrigeration
to prevent oil separation. Keep the jar tightly sealed when not in use. Check the expiration
date when purchasing.
Cooking Tips
- Look for unsweetened or natural varieties
- Check ingredient list - should be just peanuts (and maybe salt)
- Avoid versions with added sugars
- Natural peanut butter may separate - this is normal, just stir
- Use in appropriate portions due to calorie density