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) | 203 | 188 | 188 | 188 | 171 | 178 | 185 |
| Protein (g) | 4.83 (10%) | 5.62 (11%) | 7.70 (15%) | 8.03 (16%) | 5.34 (11%) | 5.10 (10%) | 6.29 (13%) |
| Total Fat (g) | 18.91 (29%) | 15.81 (24%) | 15.98 (25%) | 16.12 (25%) | 14.40 (22%) | 16.13 (25%) | 15.27 (23%) |
| Total Carbohydrates (g) | 6.79 | 8.82 | 6.90 | 6.26 | 7.86 | 6.36 | 8.77 |
| Dietary Fiber (g) | 1.2 (5%) | 0.6 (2%) | 2.6 (10%) | 1.9 (8%) | 2.8 (11%) | 2.8 (11%) | - |
| Sugar (g) | - | - | 2.69 | 2.95 | - | 0.15 | - |
| Vitamins | |||||||
| Vitamin C (mg) | 0.2 | 0 | 0 | 0 | 0 | 0 | 0.9 (2%) |
| Thiamin (mg) | 0.043 (3%) | 0.100 (7%) | 0.034 (2%) | 0.023 (2%) | 0.385 (26%) | 0.366 (24%) | 0.104 (7%) |
| Riboflavin (mg) | 0.196 (12%) | 0.060 (4%) | 0.036 (2%) | 0.034 (2%) | 0.153 (9%) | 0.142 (8%) | 0.091 (5%) |
| Niacin (mg) | 0.920 (5%) | 0.512 (3%) | 4.380 (22%) | 4.389 (22%) | 1.778 (9%) | 1.635 (8%) | 1.702 (9%) |
| Pantothenic Acid (mg) | 0.083 (1%) | 0.384 (4%) | 0.358 (4%) | 0.339 (3%) | 0.208 (2%) | 0.208 (2%) | 2.252 (23%) |
| Vitamin B6 (mg) | 0.024 (1%) | 0.081 (4%) | 0.134 (7%) | 0.174 (9%) | 0.045 (2%) | 0.045 (2%) | 0.257 (13%) |
| Folate (mcg) | 21 (5%) | 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) | - | - | 2.02 (7%) | 2.88 (10%) | - | 0.07 | - |
| Vitamin K (mcg) | - | - | 0.2 | 0.2 | - | 0 | - |
| Minerals | |||||||
| Calcium (mg) | 86 (9%) | 14 (1%) | 14 (1%) | 14 (1%) | 126 (13%) | 128 (13%) | 39 (4%) |
| Iron (mg) | 1.18 (7%) | 1.61 (9%) | 0.61 (3%) | 0.60 (3%) | 0.75 (4%) | 2.69 (15%) | 1.52 (8%) |
| Magnesium (mg) | 97 (24%) | 83 (21%) | 51 (13%) | 49 (12%) | 29 (7%) | 28 (7%) | 118 (30%) |
| Phosphorus (mg) | 167 (17%) | 146 (15%) | 102 (10%) | 115 (12%) | 226 (23%) | 220 (22%) | 236 (24%) |
| Potassium (mg) | 243 (7%) | 175 (5%) | 238 (7%) | 208 (6%) | 124 (4%) | 124 (4%) | 23 (1%) |
| Sodium (mg) | 4 | 5 | 5 | 5 | 22 (1%) | 34 (1%) | 1 |
| Zinc (mg) | 0.98 (7%) | 1.65 (11%) | 0.89 (6%) | 0.93 (6%) | 1.39 (9%) | 1.39 (9%) | 1.69 (11%) |
| Copper (mg) | 0.288 (14%) | 0.701 (35%) | 0.185 (9%) | 0.151 (8%) | 0.485 (24%) | 0.483 (24%) | 0.586 (29%) |
| Manganese (mg) | 0.753 (38%) | 0.261 (13%) | 0.576 (29%) | 0.469 (23%) | 0.437 (22%) | 0.437 (22%) | 0.675 (34%) |
| Selenium (mcg) | - | 3.7 (5%) | 2.6 (4%) | 1.8 (3%) | - | 0.5 (1%) | - |
| Fatty Acids | |||||||
| Saturated Fat (g) | 1.793 (9%) | 3.124 (16%) | 2.586 (13%) | 3.293 (16%) | 2.017 (10%) | 2.259 (11%) | 1.601 (8%) |
| Monounsaturated Fat (g) | 12.280 | 9.319 | 7.860 | 7.588 | 5.438 | 6.091 | 2.916 |
| Polyunsaturated Fat (g) | 3.969 | 2.673 | 4.735 | 4.437 | 6.312 | 7.069 | 10.086 |
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.