As a university student, it’s hard to find the time and energy to be active and to eat healthy. So, what if I told you there was a way to eat healthy, that requires no effort at all?
Nut butters are a health gold mine. They contain protein, healthy fats, calcium, and vitamins – they are great for you. So, here we have a list of the healthiest nut butters to eat on-the go, on toast, or however else you may choose, to maintain a healthy diet. The ranking is based on how many proteins, nutrients, vitamins, and other good stuff the butters contain that are beneficial for your health.
8. Pecan Butter
Photo courtesy of strengthandsunshine.com
Pecan butter contains all the good stuff: over 19 different vitamins and minerals (including vitamin A, B, and E), magnesium, potassium, and a ton of fibre. They are also packed with omega-3 and omega-6 fatty acids. However, it is slightly higher in fat (20 grams) than all the others, so try to keep your intake low.
Protein: 4 grams per 2 tablespoons.
Calories: 213 per 2 tablespoons.
7. Walnut Butter
Photo courtesy of dessertswithbenefits.com
Walnut butter is not high in protein, or healthy fats. Although, it is a great source of omega-3 and omega-6, antioxidants, and vitamins. It is also great for people with inflammatory or autoimmune diseases, due to its anti-inflammatory properties.
Protein: 3 grams per 2 tablespoons.
Calories: 174 per 2 tablespoons.
6. Cashew Butter
Photo by Lily Allen
Like walnut butter, cashew butter is not a sufficient source of amino acids, healthy fats, or protein. However, it is great for your bone health since it contains many vitamins and minerals such as calcium, magnesium, zinc, and more. It is also highly caloric which makes it a filling and nutritious snack.
Protein: 4 grams per 2 tablespoons.
Calories: 190 per 2 tablespoons.
5. Pistachio Butter
Photo courtesy of coffeeandquinoa.com
Pistachios are a super nut – this makes this nut butter a super one. It is a healthy, cholesterol-free choice that contains potassium, fibre, and high levels of protein. In fact, one-ounce of pistachio butter contains as much potassium as a small banana.
Protein: 7 grams per 2 tablespoons.
Calories: 180 per 2 tablespoons.
4. Soy Nut Butter
Photo courtesy of foodnetwork.com
Soy nut butter was made as an alternative for people with peanut butter allergies. It also contains no gluten or dairy products in it. It is the perfect nut butter for those with serious intolerances. Additionally, it also has some great health benefits. It offers healthy unsaturated fats, and less fat and calories than other nut butters, 9 grams of protein, and all essential amino acids.
Protein: 9 grams per 2 tablespoons.
Calories: 190 per 2 tablespoons.
3. Hazelnut Butter
Photo courtesy of thesuburbansoapbox.com
I’m not talking about the chocolatey goodness that is Nutella – I’m talking about pure hazelnut butter. This butter is packed with omega-6, which plays a crucial role in brain function and the development of your body. They are essential. Additionally, hazelnuts are considered to be “filberts” which means they contain protein, fibre, vitamin E, copper, and manganese.
Protein: 4 grams per 2 tablespoons.
Calories: 180 per 2 tablespoons.
2. Peanut Butter
Photo by Katherine Carroll
Peanut butter is next on our list because it is a gym-goers best friend. Peanut butter is packed with protein, it’s low-carb, satisfying and filling, high in anti-oxidants, and in mono-saturated fats. It’s also great for packing on muscles and can be made into the perfect pre-workout snack.
Protein: 8 grams per 2 tablespoons.
Calories: 190 per 2 tablespoons.
1. Almond Butter
Photo by Caitlin Shoemaker
Almond butter is the healthiest of all nut butters. It contains 7 grams of protein, 12 grams of mono-saturated fats (yay for healthy fats!), and is a great source of omega-3. It also has the highest concentration of nutrients per table spoon, Vitamin E and contains magnesium and calcium which is great for your bones. On top of that almond butter tastes great, and can be used on more than just your toast.
Protein: 7 grams per 2 tablespoons.
Calories: 190 per 2 tablespoons.