Home > Nutrition > Nuts and Bolts on Nut Butter Nutrition

Nuts and Bolts on Nut Butter Nutrition

Not too long ago peanut butter was one of the only choices when it came to nut butters. Now the popularity of almond, cashew and others has grown exponentially. Let’s navigate all the “new” options and break it down so you can choose the best one for you.

There are a number of health benefits nut butters have to offer. They are primarily made of heart healthy fats known to raise healthy (HDL) cholesterol and lower bad (LDL) cholesterol. Nut butters are a good source of vitamin E, many other vitamins and minerals, and fiber. Because they are fats, a little bit goes a long way. Most have about 200 calories per two tablespoons. Scan the ingredient list to make sure it’s short and does not include harmful hydrogenated oils.

Are some nut butters really better than others? Check out the stats to compare the differences. Note these numbers represent averages. Look at the brand labels for specific data on each product.

Nut Butter Nutrition (for two tablespoons):

Nut Calories Total Fat Saturated Fat Fiber Protein
Almond 190 16 g 1.5 g 4 g 7 g
Cashew 190 15 g 3 g 2 g 5 g
Peanut 190 16 g 2 g 3 g 8 g
Soy 200 14 g 2 g 2 g 10 g
Sunflower 200 16 g 2 g 4 g 3 g


The Many Ways to Enjoy Nut Butters:

Almond butter: spread on a whole grain waffle; use in recipes for homemade energy bars

Cashew butter: use on sandwiches; substitute for peanut butter in Thai and Indian dishes

Peanut butter: spread on a banana or to dip apples; use in curry paste or in Asian dipping sauces

Soy butter: use as a dip with fresh vegetables or with whole grain crackers

Sunflower butter: smear on whole grain crackers; add vanilla or cinnamon for a flavor kick

Nuts are chock full of nutrition and now with the many options to choose from, you might venture out and try something different. Taste matters, so aside from noting the nutrition stats, you may want to select the ones you enjoy the most.

What is your favorite nut butter?

For more Health Tips and meal preparation inspiration check out the Cooper Aerobics Pinterest page or Recipes section on our website.

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