Nut butters are having “a moment” in the nutrition world right now. And here at Enara, we feel that it’s well deserved. Nut butters are a great source of healthy fat, protein and fiber. They are a convenient and nutrient-dense choice, particularly for those of us who lead busy, on-the-go lives while still prioritizing our health. That being said, there are two things to keep in mind when it comes to nut butter: (1) they are high in calories, so keep an eye on portion sizes; and (2) choose quality products (read on for some guidance).
It seems like every time you step in a grocery store these days, there’s a new brand or variation of nut butter available. Where do you start? Let’s start by breaking down the label.
So what about the different types of nut butter? Here’s a breakdown of the nutrition in our top choices per one tablespoon serving (note that these numbers will vary slightly by product):
|Type||Calories||Protein||Unsat. Fat||Total Fat||Fiber|
|Peanut||95||3.5 g||6.5 g||8 g||1 g|
|Almond||95||3.5 g||7 g||8.5 g||1.5 g|
|Sunflower Seed*||105||3.5 g||7 g||8 g||1 g|
|Cashew||95||3 g||6 g||8 g||0.5 g|
*Recommended for people with nut allergies or intolerances.
Overall, we recommend that you choose a nut butter that suits your nut butter tastes while maximizing nutrition (highest in protein, fiber, unsaturated fat, and lowest in calories). Try it spread on a low carb tortilla or stirred into warm steel cut oats!