Nut/Seed Butters

 

almond butter cashew butter peanut butter
chunky
peanut butter
smooth
sesame butter, tahini
(raw)
sesame butter, tahini
(roasted)
sunflower seed butter
Serving Size 2 tbsp (32g) 2 tbsp (32g) 2 tbsp (32g) 2 tbsp (32g) 2 tbsp (30g) 2 tbsp (30g) 2 tbsp (32g)
Macronutrients              
Calories (kcal) 196 188 188 188 171 178 197
Protein (g) 6.71 (13%) 5.62 (11%) 7.70 (15%) 8.03 (16%) 5.34 (11%) 5.10 (10%) 5.53 (11%)
Total Fat (g) 17.76 (27%) 15.81 (24%) 15.98 (25%) 16.12 (25%) 14.40 (22%) 16.13 (25%) 17.66 (27%)
Total Carbohydrates (g) 6.02 8.82 6.90 6.26 7.86 6.36 7.46
Dietary Fiber (g) 3.3 (13%) 0.6 (2%) 2.6 (10%) 1.9 (8%) 2.8 (11%) 2.8 (11%) 1.8 (7%)
Sugar (g) 1.42 - 2.69 2.95 - 0.15 3.37
Vitamins              
Vitamin C (mg) 0 0 0 0 0 0 0.9 (2%)
Thiamin (mg) 0.013 (1%) 0.100 (7%) 0.034 (2%) 0.023 (2%) 0.385 (26%) 0.366 (24%) 0.017 (1%)
Riboflavin (mg) 0.300 (18%) 0.060 (4%) 0.036 (2%) 0.034 (2%) 0.153 (9%) 0.142 (8%) 0.052 (3%)
Niacin (mg) 1.010 (5%) 0.512 (3%) 4.383 (22%) 4.289 (21%) 1.778 (9%) 1.635 (8%) 2.159 (11%)
Pantothenic Acid (mg) 0.102 (1%) 0.384 (4%) 0.358 (4%) 0.339 (3%) 0.208 (2%) 0.208 (2%) 0.373 (4%)
Vitamin B6 (mg) 0.033 (2%) 0.081 (4%) 0.134 (7%) 0.174 (9%) 0.045 (2%) 0.045 (2%) 0.176 (9%)
Folate (mcg) 17 (4%) 22 (6%) 29 (7%) 24 (6%) 29 (7%) 29 (7%) 76 (19%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0
Vitamin A (IU) 0 0 0 0 20 20 17
Vitamin E (mg) 7.75 (26%) - 2.02 (7%) 2.88 (10%) - 0.07 7.32 (24%)
Vitamin K (mcg) 0 - 0.2 0.2 - 0 -
Minerals              
Calcium (mg) 111 (11%) 14 (1%) 14 (1%) 14 (1%) 126 (13%) 128 (13%) 20 (2%)
Iron (mg) 1.12 (6%) 1.61 (9%) 0.61 (3%) 0.60 (3%) 0.75 (4%) 2.69 (15%) 1.32 (7%)
Magnesium (mg) 89 (22%) 83 (21%) 51 (13%) 49 (12%) 29 (7%) 28 (7%) 100 (25%)
Phosphorus (mg) 163 (16%) 146 (15%) 102 (10%) 115 (12%) 226 (23%) 220 (22%) 213 (21%)
Potassium (mg) 239 (7%) 175 (5%) 238 (7%) 208 (6%) 124 (4%) 124 (4%) 184 (5%)
Sodium (mg) 2 5 5 5 22 (1%) 34 (1%) 1
Zinc (mg) 1.05 (7%) 1.65 (11%) 0.89 (6%) 0.93 (6%) 1.39 (9%) 1.39 (9%) 1.56 (10%)
Copper (mg) 0.299 (15%) 0.701 (35%) 0.185 (9%) 0.151 (8%) 0.485 (24%) 0.483 (24%) 0.511 (26%)
Manganese (mg) 0.682 (34%) 0.261 (13%) 0.576 (29%) 0.469 (23%) 0.437 (22%) 0.437 (22%) 0.663 (33%)
Selenium (mcg) 0.8 (1%) 3.7 (5%) 2.6 (4%) 1.8 (3%) - 10.3 (15%) 33.4 (48%)
Fatty Acids              
Saturated Fat (g) 1.329 (7%) 3.124 (16%) 2.586 (13%) 3.293 (16%) 2.017 (10%) 2.259 (11%) 1.497 (7%)
Monounsaturated Fat (g) 10.382 9.319 7.860 7.588 5.438 6.091 12.488
PolyunsaturatedFat (g) 4.356 2.673 4.735 4.437 6.312 7.069 3.138

Please click here for more information about the nutrient contents tables.

All nut butters in this table are without added salt.

Peanut butter has been included in this table for simplicity, even though peanuts are legumes and not nuts or seeds.

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