Nut butters and spreads
Nut butters and spreads are creamy or chunky pastes made by grinding roasted nuts, such as peanuts, almonds, or cashews, into a smooth consistency. While peanuts are the most common base in the United States, almond, cashew, and other nut butters are popular worldwide, often enjoyed as a spread on toast, a dip for fruit, or an ingredient in sauces and baked goods.
🍽️ Nutrition at a glance
Nut butters are high in healthy fats and provide a good source of plant-based protein, with a moderate amount of carbohydrates. They are rich in essential nutrients like magnesium, vitamin E, and potassium, with a typical two-tablespoon serving containing around 190-200 calories.
Nutrition breakdown
| Calories | 190 kcal |
| Protein | 7 g |
| Carbs | 6 g |
| Fat | 16 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 5 mg |
| Vitamin E | 2.9 mg |
| Magnesium | 49 mg |
| Potassium | 208 mg |
| Phosphorus | 107 mg |
| Niacin (B3) | 4.2 mg |
| Manganese | 0.5 mg |
| Copper | 0.3 mg |
| Iron | 0.6 mg |
Per 2 tablespoons (32 g) · estimated, varies by recipe
💡 What's interesting
Nut butters have been a dietary staple for centuries, with evidence of peanut-based pastes dating back to Aztec civilizations. Nutritionally, they are unique for their high content of monounsaturated fats, which are associated with heart health, and they offer a satisfying combination of protein and fiber that promotes satiety.
