Peanut butter has always been a childhood favorite, and our love for PB&J sandwiches often continues into adulthood. But many people can’t eat peanuts due to a peanut allergy. Fortunately, there are plenty of other nut butters — seed butters, too — to choose from. Most nut and seed butters provide protein, healthy fat, and not too much carb; plus, they contain vitamin E, magnesium, zinc, and copper, and maybe a little bit of fiber. Not surprisingly, some nut and seed butters are loaded up with things we don’t need, such as saturated fat, sugar, and sodium (not to mention the chocolate, cookies, collagen, or egg whites). Choose nut or seed butters with around 200 or fewer calories, no more than 3 grams (g) of saturated fat, no more than 3 g of added sugar, at least 6 g of protein, and less than 140 milligrams (mg) of sodium per 2-tablespoon serving.
