Which Nut Butter is Best?
Assortment of nut butters.
While peanut butter has long been the standard favorite, the variety of nut butters has continued to expand in recent years. But which one is the best for you? Fortunately, there are benefits to all. According to Cedars-Sinai, “Nut butters contain a mix of nutrients including fiber, protein, B vitamins, phosphorous, zinc, and vitamin E [and] Nut butters are loaded with heart-healthy monounsaturated fats.” But what are the differences between the most popular types of nut butters? Check out some of the key nutritional information of some of the most common:
• Almond butter: Two tablespoons of almond butter packs approximately 200 calories with 19 grams of fat. It also contains the aforementioned monounsaturated fats as well as vitamins and minerals like “vitamin E, magnesium, and calcium.”
• Cashew butter: One of the creamiest options available, “cashew butter can take the place of dairy in recipes that require milk or cream. It’s also a higher-carb and lower-protein compared to other nut butters.”
• Peanut butter: The favorite of many that pairs with jelly for a childhood favorite sandwich. It is among the most affordable of nut butters and “it has the highest amount of protein per serving of all nut butters (about 8 grams [per 2 tablespoons]). It’s also rich in antioxidants.”
• Sunflower seed butter: While not technically a nut butter, it is a good alternative for those allergic to peanuts and tree nuts while having a similar nutrient profile to nut butters. “Just one tablespoon of sunflower seed butter supplies nearly a quarter of your body’s daily requirement for vitamin E. Sunflower seed butter is also a great source of protein, healthy fats, and magnesium.”
• Walnut butter: Although not as common as some of the other options on this list, “walnut butter has the most omega-3 fatty acids…[however], walnut butter is lower in protein and fiber than other nut butters.”
So which one is best? Ultimately, that is up to you to decide with the guidance of your physician. One thing to keep in mind, however, is to pay attention to the rest of the ingredients on the list. “Choose products that have only one ingredient—your nut of choice—and skip butters that contain excess salt and sugar as well as partially hydrogenated or hydrogenated oils…If the product says, 'no stir,' it's likely the manufacturer added rapeseed oil or palm oil for easy spreading. It's those hydrogenated oils that aren't good for us and can increase bad cholesterol levels.”[1]
Which nut butter is your favorite? Tag us on social media @therealbodepro and show us how you meal prep so that you are ready to be Bodē Strong for your week!
[1] “Nut Butters: Which One Is Healthiest?” Cedars-Sinai Blog, Cedars-Sinai, 17 Jan. 2020, https://www.cedars-sinai.org/blog/nut-butters.html#:~:text=Nut%20butters%20are%20loaded%20with,the%20bad%20kind%E2%80%94in%20check.