How does peanut butter compare to other nut butters?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Nut butters are nutritionally beneficial, but their fats are distinctly different. Peanut butter contains monounsaturated fats and vitamin E. In contrast, almond butter has a higher calcium content, while walnut butter contains significantly more omega-3 fatty acids. I suggest rotating nut butters among your different types rather than sticking to one.
Peanut Butter
- Primary fat: Monounsaturated (8g per 2 tbsp)
- Key nutrient: Vitamin E for skin health
- Concern: Often contains added sugars
- Tip: Choose natural varieties without hydrogenated oils
Almond Butter
- Primary fat: Monounsaturated (9g per 2 tbsp)
- Key nutrient: Calcium for bone strength
- Benefit: Higher fiber than peanut butter
- Tip: Opt for raw versions to preserve nutrients
Walnut Butter
- Primary fat: Polyunsaturated omega-3 (2.5g ALA)
- Key nutrient: Antioxidants for brain function
- Benefit: Best omega-3 to omega-6 ratio
- Tip: Refrigerate to prevent quick spoilage
Portion control is significant with all nut butters. Consider 1-2 tablespoons (160-320 calories) as one serving. Use actual spoons to measure. I measure mine in small containers to eliminate the risk of overeating. This way, you reap the benefits without consuming too many extra calories.
Be sure to choose nut butters wisely. Look at labels and find ones with just one ingredient, not nut oils, sugar, or palm oil. In fact, nut butter should contain just nuts, and perhaps salt, if desired, and possibly other nut varieties. Nut butters should not have palm oil or added sugars. Nut butters can be stored loosely in the refrigerator to maintain freshness and prevent oil separation.
Strategically include diverse nut butters. Use peanut butter in sandwiches, almond butter in blended smoothies, and walnut butter in salad dressings. Rotate butters each week to benefit from a diverse range of nutrients. Using a combination of nut butters is the ultimate way to reap health benefits while adding variety to your meals.
Read the full article: 10 Healthy Fat Sources for Better Health
