One tablespoon of crunchy or smooth peanut butter has:
94 calories, 4 grams of protein and 8 grams of fat and contains antioxidant vitamin E, manganese, niacin, and selenium.
One tablespoon of walnut butter has:
100 calories,2.5 grams of protein and 10 grams of fat, vitamins, and minerals including vitamin B6, manganese, folate, and magnesium.
Some of this kind of butter contain other nuts, like cashews, or have flavors added. Read the labels to make sure sugar isn’t added to the ingredient list.
One tablespoon of almond butter has about 100 calories, 2 grams of protein and 8 grams of fat, vitamin E, manganese, magnesium, fiber, iron, calcium, potassium, and zinc.
One tablespoon of cashew butter has:
94 calories, 8 grams of fat, and 3 grams of protein, manganese, zinc, and phosphorus.
Sunflower Seed Butter
One tablespoon of sunflower seed butter provides 8 grams of fat, 93 calories, and 3 grams of protein, B-vitamins, phosphorus, magnesium, manganese, and copper.