It has 200 calories per serving, 16 grams of fat, 1 gram of sugar, and 7 grams of protein. But natural peanut butter is a real health food. Nut butters can also easily be added to smoothies or certain fruits, like bananas and apples. Hereâs a list of calories, carbs, fat, sugar, protein, and fiber in nuts and seeds. 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. If they are wet, you wonât get butter out of them. "Sunflower seeds can provide even more fiber, magnesium and vitamin E than traditional nut butters," Middleberg says. All nuts are naturally high in energy (kJ). A two-tablespoon serving of peanut butter offers: All of this comes in at about 190 calories, so itâs definitely recommended you scoop with a measuring spoon! These nut butters provide vitamin E, fiber and protein, too, and are cholesterol-free. You can use them just about any way youâd use nut butterâslather on apple slices, stir into oatmeal, use in dip. 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?) Of course many of the big name peanut butter manufacturers include some unhealthy additives to their recipes, which can limit the overall health of peanut butter in its natural state. Almond butter, cashew butter and peanut butter are examples of common nut butters. This is a nut butter that is pretty healthy for those who still want the peanut butter taste. If you have a high performance blender and are interested in making your own nut buttersâyouâll save all kinds of money doing soâthere are a few essential details you should keep in mind: Because nut butters are high in calories, donât go too heavy on them. Butters made from seeds or legumes also offer legitimate benefits. Per serving (2 tbsp): 170 calories, 14 g fat, 11 g carbs, 1 g fiber, 7 g sugar, 0 mg sodium, 1 g fiber, 3 g protein, 5. Disclaimer: Results are not guaranteed*** and may vary from person to person***. Keep in mind that peanut butter isnât the only option when it comes to nut butters. This unusual pick is also completely free of natural sugars and is another great source of vitamin E, Keatley adds. 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. I would be willing to make my own nut butter, if you have any healthy recipes? But don't limit yourself to this one smear â nut butters can be made with any type of nut or seed. Shop now. Per serving (2 tbsp): 197 calories, 17.7 g fat, 7.5 g carbs, 8 g fiber, 3.4 g sugar, 106 mg sodium, 5.5 g protein. It also has the highest concentration of nutrients per table spoon, Vitamin E and contains magnesium and calcium which is ⦠Make sure you buy roasted, raw or blanched nuts that are free from added sugars. "For those who are looking to shift to a more plant-based diet, seeds are a great option," notes registered dietitian Kristin Koskinen, R.D.N., L.D., C.D. A pinch of ⦠Macadamia Nut Butter. In addition to a solid serving of protein, walnut butter also offers alpha-linolenic acid (ALA), the omega-3 fatty acid found in plants. (If you really want to get the most out of tahini's copper, though, don't eat it with high-zinc foods—like meat or shellfish—since zinc and copper compete for absorption in the body. We found the energy content per 100g of nut and seed butters ranged from 2100kJ to 3000kJ. The unique thing about walnut butter is that it contains an essential omega-3 fatty acid known as alpha linolenic acid (ALA). Energy. Walnut butter has the most calories of the nut butters weâre looking at today, but its unique blend of fat makes it a very nutritious option. “Cashew butter is naturally sweeter than many other nut butters,” says Glassman. Pumpkin seed butter tastes great on pancakes, waffles and toast and can definitely add some new flavor and texture to the season. Almond butter is the healthiest of all nut butters. Low-carb nut (or seed) butter. For example, they may add sugar, salt, icing sugar and oils to add flavor, texture, or to keep oils from separating. ALA has anti-inflammatory properties and may help reduce the risk of cardiovascular episodes. jars, single serving packets and refrigerated Bold BiteZ snack bars! The story of the worlds lowest calorie peanut butter. According to ⦠88 Acres amazon.com. A standard two-tablespoon serving of peanut butter contains just under 200 calories, while other nut butters like almond, cashew, walnut and pumpkin seed all sit in the 160-220 calorie range. Just keep an eye on how much youâre using, says Maples, since that nutrient density means calorie density too. Per serving (2 tbsp): 191 calories, 16.4 g fat, 7.1 g carbs, 1.6 g fiber, 3.4 g sugar, 136 mg sodium, 7.1 g protein. Any type of nut can be part of a healthy, balanced diet, and so can any nut butter. Hazelnut butter is rich in oleic acid, a form of monounsaturated fat that may help lower your risk risk of heart disease and stroke. Aside from the healthy fats, they feature quality calories from protein and a small amount of carbohydrates that occur naturally. Except in cases of tree nut/peanut allergies and other rare health concerns, seeds and nuts ⦠(As you probably know by now, fiber is important for healthy blood sugar, a healthy heart, and a smoothly-running digestive tract. ProfessorNutz⢠was over 2 years in development to bring us great peanut butter ⦠The majority of calories in nut butters are made up of healthy fats, and although some of themâlargely peanut butterâpack a decent serving of protein, these spreads should be thought of first as a fat source. A one-ounce portion of nuts (about a handful) provides between 128-204 calories. But that's nothing compared to it's Cinnamon Raisin Swirl variety, which has only 160 calories and 11 grams of fat per serving. Each serving of walnut butter has 2.6 grams of ALA. Tahini is a great source of selenium and phytochemicals that act as antioxidants to encourage cellular integrity, thyroid function and promote immunity. This form of nut butter is growing in popularity and for good reason: itâs very healthy. With two tablespoons you get 18 grams of fat, seven grams of protein, 7.7 milligrams of vitamin E, 3.2 grams of fiber, and 112 milligrams of calcium. Cashew butter and peanut butter will each provide 188 calories in a serving, while almond butter rates highest in calories, with 196 in a serving. Is there really a best nut butter? For the rest of us, moderation is key. Once the sugar is added youâre really counteracting the health benefits. Make room for them in your diet by cutting out less nutritious foods like candy and refined grains. Most, however, can be incorporated into a healthy diet. Seeds such as pumpkin, sunflower and sesame contain around 150-180 calories per ounce, but are usually consumed in smaller quantities than nuts. “It also provides heart-healthy monounsaturated fats and vitamin E, which both have anti-inflammatory properties,” Gans says. Just make sure you’re reaching for true hazelnut butter—not chocolate hazelnut spread. 2. ⦠All of the YUM none of the weight. While you many not want to dive into coconut butter as often as almond or peanut butter, it still can be part of a healthy, balance diet. There are absolutely no preservatives in natural peanut butters and they do not contain hydrogenated oils either. Nuts and seeds are naturally high in kilojoules as they are around 50 per cent fat, mostly unsaturated fats. Murachver loves this pumpkin seed butter because itâs high in iron, zinc, and magnesium. A 20g serve of a nut butter provides 470 to 570 kilojoules with nine to 11g fat. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. (Just keep that added sugar as low as possible, of course.). Per serving (2 tbsp): 180 calories, 13 g fat, 9 g carbs, 3 g fiber, 2 g sugar, 0 mg sodium, 6 g protein. Cashew butter is not as calorically-dense as peanut or almond butter, and a two-tablespoon serving contains 180 calories, 15 grams of fat and five grams of protein. With peanut allergies on the rise, itâs important to have some good peanut and tree nut substitutes on hand.Soy nut butter is made from roasted soybeans, and it doesnât contain gluten or dairy. If you like your nut butter to have a little sweetness then add a dash of an artificial sweetener to it, like Splenda or Stevia. Soak and dehydrate your nuts before grinding so you can make the butter. “They’re all good!”. 30 Essential Vitamins & Minerals. However, just as with veggies, certain nut (or seed or legume) butters might be better suited to your personal nutritional needs and fitness goals. Pumpkin⦠You will need: 1 cup toasted nuts/seeds of choice. Walnut butter also offers nut butters' usual heart-boosting properties. Sunflower seed butter is also high in vitamins E and A, which are awesome for glowing skin and bright eyes, she adds. 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, âFitness Helped Me Find Joy After Losing My Legâ, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Almond butter tastes great, but if thereâs one drawback to it, ⦠In addition to a solid serving of protein, walnut butter also offers alpha-linolenic acid (ALA), the omega-3 fatty acid found in plants. It contains 7 grams of protein, 12 grams of mono-saturated fats (yay for healthy fats! Pumpkin seed butter. “It may be the tastiest of the nut butters, if you were to ask me,” Keatley says. Assuming a daily goal of 2000 calories (%DV) this is between 6-10% DV for a handful of nuts. Traditional, full-fat, shelf-stable peanut butter like the kind you (and ⦠1 Only 1 Gram Sugars. However, since almond butter is significantly more expensive than peanut butter (and almonds require a lot of water to produce), feel free to mix up your nut butter game, Glassman says. Women's Health may earn commission from the links on this page, but we only feature products we believe in. For those of you who are counting calories, pumpkin seed butter is a little lower in calories than the prior options; one serving contains 160 calories. The oil separation you might notice from natural brands of peanut butter is not unusual; some simple mixing is all it takes to spread them evenly. Nuts have healthy fats that are good for you! If you’re working on lowering your added sugar intake without sacrificing your sweet tooth, it's a good choice. 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. What Are These Tiny Red Spots on My Skin (Petechiae)? Products. Powdered peanut butters can be a healthy option if youâre looking for a peanut butter with fewer calories. Doing so eliminates the potential mess that can result from mixing natural jarred peanut butter. 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. Not only does Peanut Butter & Co's classic variety have less calories than most spreads, but it also has less fat: 15 grams per serving to be exact. A two-tablespoon serving is virtually identical to peanut butter, but packs in an extra six calories. Adding them to oatmeal is also highly recommended. It also just tastes really, really good. Even though itâs very healthy, peanut butter is not a low-calorie food by any stretch of the imaginationâneither is any other nut butter. Upgrade your nut butter with NuttZoâs tasty low-sugar, high-protein, plant-based products! There are 1419 calories in 1 cup (8.5 oz) of Sesame Butter (Tahini). Why trust us? Peanut butter just has too much fat and too many calories for me.. i know that its a dumb question to ask but my body just does not process fats all that well so i end up gaining weight if i try to incorporate peanut butter. Beck, L., âWhat type of nut butter should I eat if Iâm trying to lose weight?â The Globe and Mail web site, last updated October 26, 2015; http://www.theglobeandmail.com//life/health-and-fitness/health/what-type-of-nut-butter-should-i-be-eating-if-im-trying-to-lose-weight/article26988464/, last accessed October 28, 2015. Some of our favorite nut and seed butters with transparent ingredient lists are: this,this, this or this 7 nut and seed butter. 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