30 Essential Vitamins & Minerals. Well, those days are looong gone. It is, however, high in saturated fats, which may or may not be so great for you. Two tablespoons contains 170 calories – about 20 fewer calories than other butters. Nuts and seeds are naturally high in kilojoules as they are around 50 per cent fat, mostly unsaturated fats. A two-tablespoon serving contains 180 calories, 16 grams of fat, five grams of protein, three grams of fiber and 10.3 micrograms of selenium. Barney Butter Smooth Almond Butter. ), Per serving (2 tbsp): 70 calories, 6 g fat, 3 g carbs, 0 g fiber, 0 g sugar, 140 mg sodium, 2 g protein. A two-tablespoon serving checks in at 220 calories with 21 grams of fat and five grams of protein. If you enjoy a bagel and cream cheese for breakfast, consider swapping your cream cheese for one or two tablespoons of your favorite nut butter. For example, some nuts are low in fat and very starchy, like chestnuts, whereas others are high fat and low carb, like macadamia nuts. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. “Compared to other butters, coconut butter is one of the highest in fiber,” Gans says. Generally, nut butters provide a nice balance of healthy fats, protein, and fiber, as well as vitamins (like vitamin A, vitamin E, and B vitamins) and minerals (like iron, zinc, magnesium, and potassium), Glassman says. Sun butters are also a "wonderful source of protein, vitamin E, B vitamins, folic acid and selenium," she explains. Nut butters serve as a great alternative to less nutritional and less healthy snacks. They are very filling, versatile and an easy way to get nutrition when you’re on the go. Nut butters can also easily be added to smoothies or certain fruits, like bananas and apples. The calorie chart also contains legumes like peanuts, peas, and soy beans, which are the seeds or fruit of plants in the legume family; these are good sources of plant protein. Walnut butter. Nuts have healthy fats that are good for you! “Almond butter is the highest in healthy fats, with about three grams more of heart-healthy monounsaturated fat per serving compared to peanut butter," says Glassman. Keto baked goods. Pistachio butter is also “loaded with B vitamins that can help you turn calories into energy,” adds Scott Keatley, RD, dietitian and founder of Keatley Medical Nutrition Therapy. ProfessorNutz™ was over 2 years in development to bring us great peanut butter … Products. Its vitamin E content works as an antioxidant to help protect your cells from damage, too. What makes pumpkin seed butter particularly attractive is its high protein content. Even though it’s very healthy, peanut butter is not a low-calorie food by any stretch of the imagination—neither is any other nut butter. “It may be the tastiest of the nut butters, if you were to ask me,” Keatley says. Per 2 tablespoons: 190 calories, 16 g fat, 7 g protein, 1.6 g fibre, 3 mg vitamin E, 4.2 mg niacin, 0.5 mg manganese. Reduced fat peanut or almond butters basically have the exact same calories as full-fat nut butter, but instead, to lower the fat content, a ton of sugar and other processed ingredients (corn syrup solids anyone?) Hard-boiled eggs. Per serving (2 tbsp): 200 calories, 18 g fat, 7 g carbs, 3 g fiber, 3 g sugar, 15.1 mg sodium, 2 g fiber, Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Okay, coconut butter is technically a fruit butter—but still totally counts. Per serving (2 tbsp): 195 calories, 17 g fat, 9.7 g carbs, 1 g fiber, 3 g sugar, 94 mg sodium, 3.9 g protein. Almond butter is the healthiest of all nut butters. "This efficient packaging means they offer a concentrated amount of calories. For people who need to put on or maintain rather than lose weight, adding more nut butters is a healthy way to do that. Up to 1.5 percent of Americans are allergic to peanuts and tree nuts (a number that has tripled since the 1990s), so alternative spreads for bananas and toast are a must these days. There are absolutely no preservatives in natural peanut butters and they do not contain hydrogenated oils either. Except in cases of tree nut/peanut allergies and other rare health concerns, seeds and nuts … “They’re all good!”. A tablespoon of sunflower seed butter has around 100 calories… Remember when it seemed like peanut butter was pretty much your only option in the grocery store? According to Keatley, ALA can help lower your risk of heart disease, lower your blood pressure and cholesterol, and reverse hardening of your blood vessels, so there’s that. Let’s take a closer look at the nutritional value of peanut butter. If you like the taste of cashews I’d definitely give this a try. Sign Up for the Latest Health News and Tips, Home » Food and Nutrition » Top 5 Healthy Alternatives to Peanut Butter. Yes, it’s more calorically dense but you’re getting much more nutrition. Thing is, it's also lower in protein than most other nut, seed, and legume butters, she says. I can still remember the peanut butter sandwiches my mom would make me for lunch as a child. Just keep an eye on how much you’re using, says Maples, since that nutrient density means calorie density too. 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