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Recipe for Making Nut Butter

peanuts-nut-butterThese days, peanut butter isn't the only type of nutty spread you'll find in the supermarket. For a little variety, keep an eye out for almond, cashew, macadamia, hazelnut butters and more, says Patricia Vasconcellos, R.D., C.D.E., a nutrition consultant in Cape Cod, Mass. There are also seed butters and even legume. Soy butter, made from roasted soybeans, is a good alternative if you have a nut allergy, says Vasconcellos. Also, it's just plain delicious.

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Here's the nutrition information for a few popular types of nut, seed and legume butters. Though they all have saturated fats, keep in mind that nuts are high in unsaturated (good) fats as well, says Vasconcellos. Also, Gloria Tsang, R.D., founder of the nutrition website HealthCastle.com cautions that you should look out for trans fats. Manufacturers can claim zero trans fats if they have less than 0.5 grams per serving, even if they contain partially hydrogenated oil. One way to avoid that? Make your own! (Recipe below.)

TYPE OF NUT BUTTER* CALORIES PROTEIN FIBER SATURATED FAT OTHER NOTABLE NUTRIENTS
Almond butter 196 6.7 g 3.3 g 1.3 g Magnesium, vitamin E, phosphorous, copper, riboflavin
Cashew butter 188 5.6 g 0.6 g 3.1 g Magnesium, phosphorous, zinc
Peanut butter, crunchy 188 7.7 g 2.6 g 2.4 g Niacin, magnesium, phosphorous
Peanut butter, smooth 188 8 g 1.9 g 3.4 g Niacin, magnesium, phosphorous
Soy butter 170 7 g 3 g 1.5 g Potassium, phosphorous
Sunflower butter 197 5.5 g 1.8 g 1.5 g Magnesium, phosphorous, pntothenic acid, zinc, vitamin B-6, folate

 










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Sources: USDA National Nutrient Database, Soyfoods Association of North America

*Serving size: 2 Tbsp.


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Last updated and/or approved: October 2011.
Original article appeared in September/October 2008 former print magazine. Bios current as of that issue. This general health-care information is not meant as individual advice. Please see our disclaimer.
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