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Portion Size Tables >>

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 100g 100g 100g 100g 100g 100g 100g
Macronutrients              
Calories (kcal) 614 587 589 588 570 595 617
Protein (g) 20.96 (42%) 17.56 (35%) 24.06 (48%) 25.09 (50%) 17.81 (36%) 17.00 (34%) 17.28 (35%)
Total Fat (g) 55.50 (85%) 49.41 (76%) 49.94 (77%) 50.39 (78%) 48.00 (74%) 53.76 (83%) 55.20 (85%)
Total Carbohydrates (g) 18.82 27.57 21.57 19.56 26.19 21.19 23.32
Dietary Fiber (g) 10.3 (41%) 2.0 (8%) 8.0 (32%) 6.0 (24%) 9.3 (37%) 9.3 (37%) 5.7 (23%)
Sugar (g) 4.43 - 8.41 9.22 - 0.49 10.54
Vitamins              
Vitamin C (mg) 0 0 0 0 0 0 2.7 (5%)
Thiamin (mg) 0.041 (3%) 0.312 (21%) 0.106 (7%) 0.073 (5%) 1.283 (86%) 1.220 (81%) 0.053 (4%)
Riboflavin (mg) 0.939 (55%) 0.187 (11%) 0.111 (7%) 0.105 (6%) 0.510 (30%) 0.473 (28%) 0.163 (10%)
Niacin (mg) 3.155 (16%) 1.599 (8%) 13.696 (68%) 13.403 (67%) 5.925 (30%) 5.450 (27%) 6.747 (34%)
Pantothenic Acid (mg) 0.318 (3%) 1.201 (12%) 1.118 (11%) 1.060 (11%) 0.694 (7%) 0.693 (7%) 1.167 (12%)
Vitamin B6 (mg) 0.103 (5%) 0.252 (13%) 0.418 (21%) 0.543 (27%) 0.149 (7%) 0.149 (7%) 0.550 (28%)
Folate (mcg) 53 (13%) 68 (17%) 92 (23%) 74 (19%) 98 (25%) 98 (25%) 237 (59%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0
Vitamin A (IU) 1 0 0 0 67 (1%) 67 (1%) 52 (1%)
Vitamin E (mg) 24.21 (81%) - 6.30 (21%) 8.99 (30%) - 0.25 (1%) 22.89 (76%)
Vitamin K (mcg) 0 - 0.5 (1%) 0.6 (1%) - 0 -
Minerals              
Calcium (mg) 347 (35%) 43 (4%) 45 (5%) 43 (4%) 420 (42%) 426 (43%) 64 (6%)
Iron (mg) 3.49 (19%) 5.03 (28%) 1.90 (11%) 1.87 (10%) 2.51 (14%) 8.95 (50%) 4.12 (23%)
Magnesium (mg) 279 (70%) 258 (65%) 160 (40%) 154 (39%) 96 (24%) 95 (24%) 311 (78%)
Phosphorus (mg) 508 (51%) 457 (46%) 319 (32%) 358 (36%) 752 (75%) 732 (73%) 666 (67%)
Potassium (mg) 748 (21%) 546 (16%) 745 (21%) 649 (19%) 414 (12%) 414 (12%) 576 (16%)
Sodium (mg) 7 15 (1%) 17 (1%) 17 (1%) 74 (3%) 115 (5%) 3
Zinc (mg) 3.29 (22%) 5.16 (34%) 2.79 (19%) 2.91 (19%) 4.64 (31%) 4.62 (31%) 4.89 (33%)
Copper (mg) 0.934 (47%) 2.190 (110%) 0.578 (29%) 0.473 (24%) 1.618 (81%) 1.610 (81%) 1.597 (80%)
Manganese (mg) 2.131 (107%) 0.815 (41%) 1.800 (90%) 1.466 (73%) 1.457 (73%) 1.456 (73%) 2.073 (104%)
Selenium (mcg) 2.4 (3%) 11.5 (16%) 8.2 (12%) 5.6 (8%) - 34.4 (49%) 104.4 (149%)
Fatty Acids              
Saturated Fat (g) 4.152 (21%) 9.763 (49%) 8.081 (40%) 10.292 (51%) 6.722 (34%) 7.529 (38%) 4.678 (23%)
Monounsaturated Fat (g) 32.445 29.122 24.561 23.713 18.127 20.302 39.025
PolyunsaturatedFat (g) 13.613 8.354 14.798 13.867 21.039 23.564 9.805

Please click here for more information about the nutrient content 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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