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Seed and Nut Butter Nutrition Chart

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Seed and Nut Butter Nutrition Chart

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.

Seed and Nut Nutrition Chart

Amy Campbell, MS, RD, LDN, CDCES

Amy Campbell, MS, RD, LDN, CDCES

Amy Campbell, MS, RD, LDN, CDCES on social media

A Registered Dietitian and Certified Diabetes Educator at Good Measures, LLC, where she is a CDE manager for a virtual diabetes program. Campbell is the author of Staying Healthy with Diabetes: Nutrition & Meal Planning, a co-author of 16 Myths of a Diabetic Diet, and has written for  publications including Diabetes Self-Management, Diabetes Spectrum, Clinical Diabetes, the Diabetes Research & Wellness Foundation’s newsletter, DiabeticConnect.com, and CDiabetes.com

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