Peanut butter is a popular food item with many health benefits. However, the high sodium content of peanut butter can be a concern for some people. That's why the lower sodium version of peanut butter has been introduced, providing a healthier alternative.

A 2 tablespoon serving of lower sodium peanut butter contains approximately 190 calories, making it a great source of energy. It is also a rich source of protein, healthy fats, and fiber that are essential for maintaining good health.

In this article, we'll explore the health benefits of peanut butter, share some recipes, compare regular and lower sodium peanut butter, and talk about how to store and choose the right peanut butter.

Calories in 2 Tbsp Peanut Butter

A 2 tbsp serving of peanut butter contains around 190 calories, making it a great source of energy. However, it is important to keep in mind that peanut butter is also high in fat and should be consumed in moderation.

Lower Sodium Version

The lower sodium version of peanut butter is a great option for those who want to enjoy peanut butter without the excessive salt content. This version typically has around 70mg of sodium per serving, which is significantly lower than regular peanut butter.

Health Benefits of Peanut Butter

Peanut butter is a great source of protein, which is essential for building and repairing muscles. It also contains healthy fats that are good for your heart and brain health. In addition to that, peanut butter is also rich in fiber, which improves digestion and reduces the risk of constipation. Furthermore, peanut butter also contains vitamins and minerals such as vitamin E, magnesium, and potassium.

Recipes with Peanut Butter

There are many delicious and healthy recipes that use peanut butter as an ingredient. For example, you can make peanut butter smoothies, peanut butter bars, and peanut butter cookies. Peanut butter can also be used as a dip for fruits and vegetables, making it a versatile ingredient for any meal or snack.

Comparison between Regular and Lower Sodium Peanut Butter

Regular peanut butter usually contains around 150mg of sodium per serving, while the lower sodium version has around 70mg. Regular peanut butter is also higher in calories and fat than the lower sodium version. Therefore, for those who want to reduce their sodium and calorie intake, the lower sodium version is a better choice.

Protein and Fats Content

Peanut butter is a great source of protein, with approximately 8g of protein per serving. It is also high in healthy fats such as monounsaturated and polyunsaturated fats, which are essential for maintaining good health. However, it is important to consume peanut butter in moderation as excessive intake can lead to weight gain.

Possible Side Effects

Although peanut butter is generally considered safe for most people to consume, it can cause allergic reactions in some individuals. Common symptoms of peanut allergies include itching, swelling, and difficulty breathing. Therefore, if you are allergic to peanuts, it is important to avoid consuming peanut butter.

How to Store Peanut Butter

Peanut butter should be stored in a cool, dry, and dark place to prevent it from going rancid. It is also important to keep it tightly sealed to prevent air from entering and causing oxidation. Once opened, it can be stored in the refrigerator to prolong its shelf life.

Choosing the Right Peanut Butter

When choosing peanut butter, it is important to look for brands that use natural ingredients and do not contain added sugars or oils. It is also important to choose the lower sodium version if you want to reduce your sodium intake. Reading the label and ingredient list can help you make an informed choice.

Alternatives to Peanut Butter

For those who are allergic to peanuts or want to try something different, there are many alternatives to peanut butter. Some popular options include almond butter, cashew butter, and sunflower seed butter. These alternatives offer similar health benefits and can be used in the same way as peanut butter.