Almond? Peanut? What Nut Butter is Right For You?

Every week it seems there is a new nut butter lining the shelves of health food stores. From cashew and almond, to sesame seed butter—they all have their unique acclaimed health benefits. But which ones are really the healthiest for you? 

Here is a list of some of the most popular and tasty nut butters out there. Let’s take a hard look at the nutrition facts for each of them to figure out which is really the best for us.

Nutrition facts: 190 calories, 18g fat (2g sat fat), 7g protein
As the most nutritionally dense nut, almonds are jam-packed with nutrition. They are filled with antioxidant rich vitamin E, potassium, folic acid and selenium, which plays a vital role in hormone function. Almonds also contain the most fiber among the nut butters, which aids in digestion and keeps you fuller for longer.
Try This Recipe: Try stirring 1-2tbsp of almond butter into your morning bowl of oatmeal

Nutrition facts: 190 calories, 16 grams of fat (3 grams saturated fat), 8g protein
Peanut butter provides the richest protein source among the nut butters, making it a very nourishing option. It is also high in bone-building magnesium and vitamins B-12 and B-6, which are essential nutrients for brain and heart health.
Try This Recipe: Add 2 tbsp of peanut butter into your breakfast smoothie

Sesame Seed Butter (Tahini)
Nutrition: 170 calories, 16 g fat (2 g sat fat), 6g protein
A seed butter and good alternative for those with nut allergies, tahini is rich in minerals such as calcium, potassium and Omega-6 fatty acid. It is also a good source of iron, which helps prevent anemia. Similar to peanut butter, tahini is a higher protein source than most nuts.
Try This Recipe: Mix 2 tbsp of tahini with lemon and water to use as a salad dressing

Nutrition facts: 160 calories, 14g fat (4g sat fat), 4g protein
Cashew butter is also a nutritional powerhouse, containing nutrients such as copper, manganese, magnesium and zinc—all of which support strong bone health. Research shows that cashews may help reduce triglyceride levels, which is important for those with diabetes.
Try This Recipe: Try using it as a dip for fresh strawberries

Nutrition facts: 180 calories, 17g fat (1g sat fat), 4g protein
Hazelnuts are full of nutrients including copper, vitamin E and manganese. It is also higher in fiber than many other nut butters and is one of the best sources of B vitamins, which are crucial for brain function and immunity. Those looking to cut down on their sodium intake will be happy to know that raw hazelnut butter is naturally sodium-free!
Try This Recipe: Mix 2 tbsp of hazelnut butter with 1 tbsp agave syrup and drizzle on top of pancakes

The truth is, all nut and seed butters have important health benefits that contribute to a healthy diet and happy body! Keep in mind that whenever you’re shopping for nut butters, the brand and product is almost just as important as the nut butter itself. Skip the Skippy’s, and opt out of any processed nut butters with added sugar, hydrogenated oils and preservatives. In order to maximize the nutritional benefit from these renowned superfoods, look for unsalted (or lightly salted), all-natural, organic products.

Talia Gutin is a part of the Customer Experience Team at ClassPass in New York City. She is also a yoga teacher, writer and lover of all things related to health and wellness. Her passions are veganism, hiking and above all else, traveling. Check her out on Instagram!

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