Let’s talk about nut butter. According to consumer reports, more than 28% of consumers purchase spreads made with an alternative to peanuts. These alternatives include different types of seeds, almonds, hazelnuts, sunflower seeds, and many other selections. With so many options out there, it’s hard to choose just one nut butter. What makes these peanut butter alternatives so popular? Could it be because these alternative spreads generally have more fiber, vitamins, and minerals? Let’s find out.

To be fair, all nut butters are high in fat, some slightly more than others, but generally similar. The type of fat is also monounsaturated fat or healthy fat. They are also high in protein and contain similar amounts of sugar content. The one stand-out nutrient is sodium. The sodium content varies between manufacturers, but almond butter usually contains little to no added sodium. Other spreads like peanut butter or cashew butter can sometimes contain over 100 milligrams of sodium. On average, you can expect to spend from $2.50-$9 on a jar of nut butter, but make sure you’re not spending extra money on labels and brands. Pay close attention to the nutrition label and look for protein, sugar, and fat content before you make your selection.

Click here for a few of our favorite healthy recipes that call for nut butters and read on for a few nutrient breakdowns of our favorites right now.


01 Peanut Butter

Calories: 190 | Protein: 7 g | Fat: 16 g | Cost: $3.32 (Walmart)


02 Almond Butter

Calories: 190 kcal | Protein: 7 g | Fat: 18 g | Cost: $4.98 (Walmart)

A close up of a bottle


03 Sunflower Seed Butter

Calories: 200 kcal | Protein: 7 g | Fat: 16 g | Cost: $5.98 (Walmart)


04 Cashew Butter

Calories: 190 kcal | Protein: 4 g | Fat: 17 g | Cost: $6.99 (Target)


05 Mixed Nut Butter

Calories: 190 kcal | Protein: 7 g | Fat: 16 g | Cost: $7.49 (Target)


All in all, peanut butter – and other nut butters – makes for a quick way to add protein and fat to many dishes. It’s easily stored in a pantry or cupboard and won’t be an every week grocery cart add as it will last you for a while!

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