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Is Potassium in Peanut Butter Healthy For You? Know Now!

Out of thousands of diet plans, most people prefer a low-potassium diet. Intake of the proper amount of Potassium not only makes you healthy but also causes the burning of fat. When talking about potassium foods, one of the most famous food items that everyone suggests is peanut butter. But there is a myth about peanut butter that is it contains a high amount of Potassium and is unhealthy. 

So, is Potassium in peanut butter healthy for you or not? 

Yes, potassium content in the Peanut butter is good for you but only if you eat it in moderation. You can enjoy all the health benefits of potassium )described later)

In this article, we are going to discuss what is the exact amount of Potassium in peanut butter and its impact on our health. Keep reading!

Table of Content

Is peanut butter high in Potassium?

PB & J lovers often ask, does peanut butter have Potassium? And how much Potassium is in peanut butter? Yes, Peanut butter does have it, and 100-gram peanut butter contains around 650 mg of Potassium

Soothing and then enjoying a spoonful of peanut butter every day can help you get some necessary health benefits from Potassium.

However, Potassium in peanut butter is not high as long as you do not take it in excess. If you eat more than 2 tbsp every day, it will surely increase your potassium intake and become a high potassium diet. This also means it should be reduced or avoided in this case. 


Moreover, avoiding a high intake of peanut butter will help you avoid a variety of unpleasant symptoms while also staying within the recommended daily dose of this mineral.

The Nutrition Content of Peanut Butter

Potassium is an electrolyte, which means it is crucial to transfer signals within the central nervous system. It is the reason behind the proper functioning of your neurons and muscles. 

Moreover, Potassium and sodium in peanut butter work together to maintain body fluids. But too much potassium intake is very dangerous for your health as it may cause heart diseases. Hence, it is necessary to choose the perfect food that has the proper amount of Potassium in it.

Peanut butter is high in protein, contains vitamins and minerals like magnesium, Potassium, and zinc, which are very important for our body. 

Proteins7.02 g
Magnesium57 mg
Zinc0.85 mg
Niacin4.21 mg
Potassium200 mg

Our body needs 46-gram protein for women and 56-gram for men, which varies depending on age and activity level. The protein present in peanut butter fulfills the requirement of protein that our body requires. Magnesium and phosphorus present in peanut butter are necessary for good health because they are responsible for over 280 chemical reactions in the body. 

In addition to this, zinc present in peanut butter helps in protein synthesis and DNA creation. The best part is If you take only two tbsp of peanut butter, all these requirements are fulfilled.

Let’s look at the health benefits of peanut butter in detail.

Why is Peanut Butter good for you? 

People on a low potassium diet ask us, Is eating peanut butter healthy? Yes, it has Potassium and many other minerals, which makes it healthy. 

peanut butter health benefits infographic
  • People ask, Is peanut butter good for weight loss, and yes, it can be. Eating two tablespoons (whether on toast or directly) makes a person feel full due to the fiber content. Hence, the cravings will be reduced for any other unhealthy snack in your refrigerator. 
  • It contains magnesium, niacin, and vitamin E, which boost heart health.
  • Those who have diabetes often ask, Can diabetics eat peanut butter? Yes, they can. Peanut butter is a low-carbohydrate food with relatively low calories than many other pastes. Similarly, it contains high proteins and a great number of minerals. So, eating peanut butter in controlled amounts is safe for diabetics. 
  • Peanut butter can lower the breast cancer rate.

What happens if you eat too much peanut butter? If you eat too much peanut butter, it makes you gain weight and other health issues. Hence, it’s critical to take this spread in moderation to avoid putting your digestive system under unnecessary strain. Furthermore, taking trans fats in combination with added sugar has been related to a variety of health problems, including stroke and heart attack. 

Therefore, when purchasing peanut butter, look for options that include peanuts and maybe salt as ingredients.

Moreover, you have to eat this peanut delight in moderation. 

Which has a high potassium level: peanut or peanut butter?

According to experts,100 g of peanuts contains 705mg of Potassium. This indicates that peanuts can be eaten on a low-potassium diet as long as the amount ingested is controlled. It has a higher amount of Potassium than peanut butter. 


Peanuts are also higher in most nutrients, vitamins, and minerals because they’re not as processed as peanut butter; they’re free of added sugars and trans fats. As a result, they are a healthier complement to any diet, particularly for those suffering from digestive disorders or kidney problems.

Side effects of peanut butter

If you keep your servings to the recommended level, peanut butter can be a terrific inclusion in your meals. But some people have peanut allergies which make peanut butter extremely harmful to them. This allergy can be fatal in some situations. 

If you have a peanut allergy, completely stay away from any kind of peanut paste. Moreover, peanut butter has a high-calorie content per serving. So, If you want to avoid weight and fat gain, make sure to eat in moderation. 

There is no denying that some fat in peanut butter is good for you, but peanuts do include saturated fats as well. Saturated fat can cause cardiac problems, obesity, and high cholesterol levels if ingested in large amounts over time. So, make sure to eat the correct amount of peanut butter which is 2 tbsp per day, and never exceed this amount.


Question: How much Potassium is in Jif peanut butter?

Answer: Jif Peanut butter is a popular brand that dominates the market. The potassium content in two tablespoons of peanut butter is 185 mg. It is relatively lower than many other brands that provide 200 to 220 mg of Potassium.

Question: What is the amount of Potassium in Reese’s peanut butter cups? 

Answer: A 100 gram Reese’s peanut butter cup contains 340 mg of Potassium. It is one of the best choices for those who just want to consume peanut butter and stay healthy. 

Does Peanut butter cause acne? 

Although people believe peanut butter causes acne, however, this claim is not backed by science. But the sugar content in the peanut butter is definitely not healthy for you and your skin. 

Bottom Line

All in all, when eaten as part of a well-balanced diet, peanut butter can be a healthy option. Potassium in peanut butter may help protect the heart and other organs in the body. It also maintains the body fluids by working along with the sodium and also protects muscles. 

However, Too much peanut butter can raise a person’s daily sodium, calorie, and “bad fat” intake. Moreover, peanut butter should be avoided by anyone with a peanut allergy because it can put your life at risk. Other than that, it is a healthy snack for you if you are on a low potassium diet!

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