Top 7 Healthy & Protein-Packed Nut Butters

Finding the Lowest Calorie Nut and Seed Butters for Healthy Eating

Nut and seed butters like peanut, almond, cashew and more provide a delicious way to add plant-based protein, healthy fats and fiber to your diet. But some options can also pack excess calories, sugar and salt into each serving if you aren’t careful.

When following a weight loss plan or simply want to keep nutrition in check, knowing how to identify lighter nut butter options can make it easier to enjoy these spreads without overdoing it on calories.

Understanding Nut Butter Nutrition

In their pure, natural form without add-ins like sugar and oils, most nuts and seeds offer an undeniably healthy snack. Benefits range from:

• Plant-based protein for satisfied hunger
• Fiber for digestive and heart health
• Vitamins & minerals like vitamin E, magnesium, potassium, iron, and zinc
• Plant sterols associated with lower LDL “bad” cholesterol
• Monounsaturated and polyunsaturated “good” fats
• Antioxidants and anti-inflammatory compounds

Where Excess Calories Sneak In

Once processed into butter form however, the picture changes slightly. Manufacturers often add extra salt, sugars or oils to stabilize consistency and intensify flavor.

While tasty, this simultaneously hikes calories and diminishes nutrition density. Heavily sweetened brands in particular negate benefits by providing empty calories without worthwhile nutrients.

Sticking close to natural ingredients as possible makes it easier to spot “light” nut butter options minimizing such add-ins. But you still must compare labels for differences even between plain, no-salt-added types.

Nut and Seed Butter Options Ranked by Calorie Content

When aiming to limit calories, which nut and seed butters make smart picks? Here’s how the most popular options shake out from lowest to highest calories per typical serving size:

1. Sunflower Seed Butter

With a smooth, mild flavor profile closely resembling peanut butter, sunflower seed butter makes an accessible lower-calorie substitute. Each 2-tablespoon serving delivers:

• Calories: 100-120
• Protein: 5-6g
• Carbohydrates: 3-4g
• Fat: 9-10g

Thanks to monounsaturated fats like oleic acid, sunflower seed butter contains around half the saturated fat of peanut butter. Sunflower varieties also provide vitamin E. Select unsweetened options to further reduce calories and added sugar.

2. Soy Nut Butter

Processed from roasted soybeans, soynut butter has a texture and appearance nearly indistinguishable from peanut butter. Nutritionally, two tablespoons supply:

• Calories: 130-140
• Protein: 8-10g
• Carbohydrates: 5g or less
• Fat: 10g

Compared to peanut varieties, soynut butter contains extra plant compounds called isoflavones associated with antioxidant activity and improved heart health. It does however trigger allergies for those sensitive to soy in the same way peanuts do for others.

3. Peanut Butter

The OG nut butter remains a protein-packed favorite across the board. What does two tablespoons clock in at calorie-wise?

• Calories: 190-200
• Protein: 8g
• Carbohydrates: 6-8g
• Fat: 16g

Classic peanut butter provides more monounsaturated fat for the heart than saturated fat, along with cholesterol-lowering phytosterols, resveratrol and flavonoids. Opt for all-natural options without partially hydrogenated oils or palm oil to avoid trans and saturated fats.

4. Almond Butter

Nutrient dense almonds create a buttery spread delivering per two tablespoon serving:

• Calories: 200-210
• Protein: 8g
• Carbohydrates: 6g
• Fat: 18g

High amounts of vitamin E, magnesium and iron make almond butter good for the heart, blood sugar regulation, brain and energy levels. Like peanut varieties though, added oils and sweeteners boost calories without extra nutrition.

5. Cashew Butter

Buttery, slightly sweet cashew butter contains in each 2-tablespoon portion approximately:

• Calories: 200-210
• Protein: 5g
• Carbohydrates: 9g
• Fat: 18g

The increased carbs come from the natural sugar content within cashews. But you also get bone-building magnesium, copper and manganese plus zinc for immune defense from this creamy, versatile spread.

6. Macadamia Nut Butter

The richness of macadamia oil makes it the fattiest of all nut butter contenders. What else distinguishes its nutrition profile?

• Calories: 220-230
• Protein: 2g
• Carbohydrates: 4g
• Fat: 24g

Nearly 90% of those calories come directly from fat. But the vast majority are monounsaturated and polyunsaturated fatty acids beneficial in moderation for heart health, inflammation and cholesterol.

7. Pistachio Butter

Bright green pistachio butter is on par calorie-wise with cashew and almond varieties at:

• Calories: 210-220
• Protein: 6g
• Carbohydrates: 8g
• Fat: 18g

Pistachios offer the lowest fat nut option after soy nuts. Plus you get inflammation-reducing antioxidants like anthocyanins, lutein and zeaxanthin not found together in most other nuts.

8. Walnut Butter

Nutrient-boosting walnuts also produce a distinctive rich, tart butter weighing in at:

• Calories: 210-220
• Protein: 5g
• Carbohydrates: 5g
• Fat: 21g

The omega-3 alpha linoleic acid content gives walnuts an edge for providing anti-inflammatory benefits. Walnut butter makes a delicious oatmeal, yogurt, fruit and toast topper.

9. Pecan Butter

Rounding out top higher calorie nut butter picks is pecan at:

• Calories: 220-230
• Protein: 3g
• Carbohydrates: 4g
• Fat: 23g

Like macadamia varieties, pecan butter is extremely high fat, low protein. Enjoy small amounts to limit saturated fat intake. But you’ll gain antioxidants tied to reducing LDL “bad” cholesterol.

Tips for Picking Low-Calorie Nut and Seed Butters

When aiming for lighter nut butter options:

Compare Nutrition Labels

Fluctuations in serving sizes, fat content, added sugars etcetera influence final calorie tallies. Let numerical profiles rather than product claims guide you.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.