1 serving (32 grams) contains 190 calories, 7.0 grams of protein, 16.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
1407.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.5 g | 151% | |
| Saturated Fat | 18.5 g | 92% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 888.9 mg | 38% | |
| Total Carbohydrates | 44.4 g | 16% | |
| Dietary Fiber | 14.8 g | 52% | |
| Sugars | 14.8 g | ||
| protein | 51.9 g | 103% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 148.1 mg | 11% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1481.5 mg | 31% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Nut or seed butter of choice
Nut or seed butters are spreads made by grinding nuts (e.g., almonds, peanuts, cashews) or seeds (e.g., sunflower, sesame) into a creamy consistency. Common worldwide, they are staples in cuisines from the Americas (peanut butter) to the Middle East (tahini). Nut and seed butters are nutrient-dense, offering a rich source of healthy fats, protein, and various vitamins and minerals. For example, almond butter contains vitamin E and magnesium, while sunflower seed butter is rich in vitamin E and selenium. These butters are often used as spreads, mixed into smoothies, or added to recipes for nuanced flavor and nutrition. Unsweetened and natural options are best for maximizing health benefits.
Health Benefits
- Rich source of monounsaturated and polyunsaturated fats, which support heart health and reduce LDL cholesterol.
- High in vitamin E (7.48 mg per 2 tablespoons of almond butter), an antioxidant that protects cells from oxidative damage.
- Provides protein (about 7g per 2 tablespoons of peanut butter) to support muscle maintenance and repair.
- Contains magnesium (57 mg per 2 tablespoons of cashew butter), which plays a key role in bone health and energy production.
- Supplies selenium (85 mcg in 2 tablespoons of sunflower seed butter), essential for thyroid function and immune support.
Dietary Considerations
Selection and Storage
Store nut or seed butters in a cool, dark place, and refrigerate after opening to preserve freshness and prevent oil separation.
Common Questions About Nut or seed butter of choice Nutrition
Is nut or seed butter high in protein?
Most nut and seed butters are relatively high in protein, but the exact amount varies by type. For example, peanut butter contains around 7-8 grams of protein per 2-tablespoon serving, while almond butter provides about 5-6 grams. Sunflower seed butter typically has around 6 grams as well, making them all a good plant-based protein source.
Can I eat nut or seed butter on a keto diet?
Yes, nut and seed butter can be part of a keto diet, but you'll need to choose options with low carbohydrates and no added sugar. Almond butter and macadamia nut butter are popular keto-friendly choices, with around 2-3 grams of net carbs per 2 tablespoons. Always check the label to avoid unnecessary sugar or high-carb ingredients.
What are the health benefits of nut or seed butter?
Nut and seed butters are excellent sources of healthy fats, particularly monounsaturated and polyunsaturated fats that support heart and brain health. They are also rich in vitamins and minerals like vitamin E, magnesium, and potassium, which contribute to overall well-being. However, they are calorie-dense, so portion control is important to avoid excessive calorie consumption.
How much nut or seed butter should I eat per serving?
A standard serving size for nut or seed butter is 2 tablespoons, which typically contains around 180-200 calories. This amount provides a good balance of protein, healthy fats, and energy without overloading on calories. Pair it with fruits, veggies, or whole-grain bread for a balanced snack.
How does nut or seed butter compare to whole nuts or seeds?
Nut or seed butter has similar nutritional benefits to whole nuts or seeds, such as healthy fats, protein, and micronutrients. The main difference is texture and how quickly they are digested. Nut and seed butters often contain added ingredients like sugar or salt, so choosing minimally processed versions (or making your own) can help you avoid unnecessary additives.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
