We're obsessed with nut butters; not only do they taste delicious in healthy chocolate treats, creamy smoothies, dips, and post-workout protein balls, but they're also great healthy fat sources to have in your diet. Although all nut butters contain a significant amount of fat per serving, they are rich in MUFAs and PUFAs — fatty acids that help reduce LDL cholesterol and lower the risk of heart disease and type 2 diabetes.
That being said, all nut butters are not nutritionally equal, and going off taste and accessibility alone may mean you aren't eating the right nut butter for you. Of the three most common varieties, almond butter has the most MUFAs per 16-gram serving but is also the highest in calories. And while peanut butter has fewer PUFAs and MUFAs than almond butter, it has a higher amount of fibre and protein per serving, making it more filling and more beneficial as muscle fuel. If you're after the creamy, nutty taste with the fewest amount of calories and fat content, then cashew butter is your best bet with the same amount of calories as peanut butter but fewer total and MUFA fats; this doesn't mean you'll be missing out, though, as it has more PUFAs than both peanut and almond butter combined.
|Food||Portion||Calories||Total Fat (grams)||MUFAs (grams)||PUFAs (grams)||Protein (grams)||Fibre (grams)|
|Peanut Butter||16 grams (1 tablespoon)||94||8.06||3.794||2.219||4.01||1|
|Almond Butter||16 grams (1 tablespoon)||101||9.46||6.14||1.984||2.41||0.6|
|Cashew Butter||16 grams (1 tablespoon)||94||7.91||1.562||4.66||2.81||0.3|