Today there are all kinds of nut butter lining store shelves. And while variety is great, finding the healthiest option may be confusing since each variety of nut (or seed) provides a different array of nutrients. Here’s an inside look at the most popular nut butters and the nutrients each kind provides.
Peanut Butter
One tablespoon of crunchy or smooth peanut butter provides about 94 calories, 8 grams of fat, and 4 grams of protein. The fat is mostly from heart healthy unsaturated fat. Peanut butter also provides nutrients such as the antioxidant vitamin E, niacin, manganese, and selenium. It also contains the antioxidant resveratrol, also found in red wine.
Regular peanut butters, even the “natural” ones may have add-ins like palm oil so be sure to read the label. Reduced fat peanut butter may seem like a smarter choice, but oftentimes it contains more sugar compared to the full fat version.
