Which Peanut Butter is Low in Sodium? Your Guide to Healthy Spreads

October 7, 2025 •

4 min read

Many commercial peanut butters can contain significant amounts of added salt, with some popular brands having over 100 mg of sodium per two-tablespoon serving. Navigating the grocery store aisles to find a genuinely healthy, low sodium peanut butter can be a challenge, but prioritizing products with simple ingredients is key to success.

Quick Summary

Commercial peanut butters vary greatly in sodium content, with the healthiest options containing only peanuts or no salt at all. Focusing on brands with minimal ingredients or explicitly labeled "unsalted" allows for easy control over salt intake. Examining nutrition labels and ingredient lists is the best method for finding low-sodium spreads suitable for a healthy diet.

Key Points

Check Ingredients First: The simplest and most effective way to find a low-sodium peanut butter is to look for a brand with only one or two ingredients: peanuts and optional salt.
Avoid "Reduced-Fat": Some so-called healthier versions, like 'reduced-fat' spreads, can contain more sugar and sodium to compensate for the flavor lost from the removal of fat.
Look for "Unsalted" Labels: Brands specifically labeled as "unsalted" or "no salt added" are your best bet for the lowest sodium content.
Consider Brands Like Crazy Richard's and Vör: Companies that specialize in pure, natural peanut butters are often sodium-free, containing just dry-roasted peanuts.
Don't Fear Oil Separation: Natural, low-sodium peanut butters will have oil separation. A quick stir is all that's needed to restore the creamy texture, and it's a sign of a less processed product.
Compare Nutrition Panels: Always compare the sodium milligrams listed on the Nutrition Facts panel, aiming for options under 100 mg per serving or ideally 0 mg.

Why Choose Low-Sodium Peanut Butter?

Reducing sodium intake is a critical component of managing high blood pressure and supporting overall cardiovascular health. While peanuts themselves contain a very small, naturally occurring amount of sodium, most of the salt in processed peanut butter comes from added ingredients. These additions are primarily for flavor enhancement and can significantly increase a food's sodium content.

For individuals with health concerns such as hypertension or chronic kidney disease, or for those simply aiming for a healthier diet, selecting a low-sodium peanut butter can make a substantial difference. Natural and unsalted versions allow you to enjoy the rich flavor of peanuts without the added salt, giving you more control over your daily dietary sodium. The fat content in peanut butter is primarily heart-healthy monounsaturated and polyunsaturated fat, but excessive sodium can detract from its nutritional benefits.

Decoding Peanut Butter Labels

Finding a low-sodium peanut butter requires careful label reading. The key is to look for brands with the shortest ingredient list, ideally containing only peanuts and possibly a touch of salt. A common mistake is assuming that 'reduced-fat' or 'light' options are healthier; often, these products replace the natural, healthy fats with more sugar and salt to improve flavor, leading to higher overall sodium counts.

When examining a label, here's what to look for:

Ingredient List: Look for products with only one or two ingredients: 'peanuts' or 'peanuts and salt'. This is the simplest and most reliable way to find a low-sodium option.
Nutrition Facts Panel: Check the sodium (Na) content per serving. A truly unsalted product will list 0 mg of added sodium, while others may contain a very small amount.
Keywords on the Jar: Search for phrases like 'unsalted', 'no salt added', '100% peanuts', or 'organic'. These indicators signal a healthier, less processed product.

Leading Brands of Low-Sodium Peanut Butter

Several brands are known for their commitment to simple, natural ingredients, resulting in some of the market's lowest-sodium peanut butters. Many of these offer completely unsalted varieties, making them an excellent choice for a sodium-conscious diet. Here are some options to consider:

Crazy Richard's 100% Peanuts: This brand offers a creamy and crunchy peanut butter with absolutely no added salt, sugar, or oil. The only ingredient is peanuts, resulting in 0 mg of sodium per serving.
Vör Peanut Butter: Vör is another brand focused on purity, using only dry-roasted peanuts with no added salt, sugar, or oil. This also provides 0 mg of sodium per serving.
MaraNatha Organic Creamy or Crunchy (No Salt or Sugar Added): MaraNatha provides an organic option with no added salt or sugar, containing a very low sodium count from naturally occurring sources.
Once Again Unsweetened Crunchy or Creamy: This brand is another reliable choice, with its unsweetened varieties offering a salt-free product made from organic, dry-roasted peanuts.
365 by Whole Foods Market Organic Creamy Peanut Butter (Unsweetened & Unsalted): For those shopping at Whole Foods, this store brand is a straightforward and dependable option with a single ingredient: organic peanuts.
Teddie All Natural Unsalted Peanut Butter: Teddie is a long-standing brand that offers both salted and unsalted versions, allowing consumers to choose a product with 0 mg of added sodium.

Comparing Peanut Butter Varieties

To highlight the difference in sodium, compare some common options based on a standard 2-tablespoon serving.


Feature	Conventional Peanut Butter	Natural Peanut Butter (with salt)	Unsalted Natural Peanut Butter
Ingredients	Peanuts, Sugar, Salt, Hydrogenated Oil	Peanuts, Salt	100% Peanuts
Sodium (per 2 tbsp)	~130 mg	~110 mg	~0-5 mg
Sugar (per 2 tbsp)	~3 g	~2 g	~1-2 g (natural)
Oil Separation	No	Yes	Yes
Stabilizers	Yes	No	No

This comparison table clearly demonstrates how much sodium can be reduced by opting for a truly natural and unsalted product. While conventional peanut butters are designed to be shelf-stable and perfectly mixed, they do so at the cost of added salt and sugar. Natural brands that separate a little oil at the top require a simple stir but offer a much healthier profile.

Making Your Own Peanut Butter

For the ultimate control over ingredients and freshness, consider making your own peanut butter at home. You can make delicious, preservative-free peanut butter with a powerful blender or food processor. All you need are peanuts and the patience to blend them until they form a smooth paste. Roasting the peanuts beforehand can enhance their flavor. You can add a tiny pinch of salt to taste if desired, but for the lowest sodium option, omit it entirely. This method ensures your peanut butter is free from any hidden additives and provides complete control over your nutritional intake.

Conclusion

Finding a low-sodium peanut butter is a simple process that can significantly benefit your health. The key is to prioritize brands with minimal ingredients, especially those explicitly labeled 'unsalted' or 'no salt added'. By carefully reading labels and choosing natural options like Crazy Richard's or Once Again, you can enjoy a delicious, nutrient-rich spread without compromising on your dietary goals. For those who want absolute control, making your own at home is a simple and rewarding alternative. Always remember that a few minutes spent checking the ingredient list can lead to a healthier choice for you and your family.

One resource for additional guidance on food labels and healthy eating is the American Heart Association which offers valuable insights into managing sodium intake.

Frequently Asked Questions

Sodium is added to most commercial peanut butters for both flavor enhancement and as a preservative. It helps balance the taste profile and keeps the product fresher for longer, though it's not nutritionally necessary.

Natural peanut butter, defined by having minimal ingredients, is almost always lower in sodium than conventional varieties. However, you should still check the label, as some natural brands add a small amount of salt for taste. For the lowest sodium, look for "unsalted" natural versions.

Powdered peanut butter typically has less fat and calories, but its sodium content can vary. Some brands, like PB2, contain some sodium, so it's important to check the label just as you would with traditional peanut butter.

If you are looking for alternatives, consider other nut butters like unsalted almond or cashew butter. Always check the labels to ensure they also contain minimal or no added salt.

Unsalted, natural peanut butter often needs to be refrigerated after opening to prevent the oil from separating and going rancid. Stir it well before refrigerating for the best consistency.

Yes, you can easily make your own by blending dry-roasted peanuts in a food processor until smooth. This gives you complete control over the ingredients and allows you to add salt only to your liking, or none at all.

Yes, there is a noticeable taste difference. Unsalted peanut butter has a richer, more pure peanut flavor, as it isn't masked by salt. Most people can adjust to the unsalted taste quickly and come to prefer it.