Time was, you had two choices: creamy or crunchy. Whichever you chose, the ooey-gooey butterygoodness that accompanied your jelly or held your ants on their log came in one flavor—peanut—andwas loaded with hydrogenated oil and tons of sugar. Today, flavor options and healthier alternativesabound. Here’s how nut butters compare.
The Nut:ALMOND
The Pros:Almond is a tree nut,so people allergicto peanuts caneat it. It’s higher incalcium, potassium,manganese and monounsaturated fatthan peanut butter,with half the saturatedfat.
The Cons:Almond skin can’tbe removed beforeprocessing, so almondbutter often has agrainy or gritty texture. Also, to impart moreflavor, some brandsroast the almonds inoil before processing,so read labels carefully.
Ah-Ha Use:Almonds’ mild-earthyflavor blends well withfall root vegetables.Stir it into pureedsoups as a thickenerand a protein boost. 
Calories: 101
Calories from Fat: 79
Fat Grams: 9
Saturated Fat Grams: 1
Sodium Milligrams: 2
Fullness Factor*: 0.9
Caloric Ratio: 14/78/8(% carb; % Fat; % Protein)
OurPick:JUSTIN’SMAPLE ALMOND BUTTER
The Nut: CASHEW
The Pros: Cashew butter ishigh in copper andmagnesium, goodfor heart and bonehealth. A raw cashew butter with no added sugar is a goodthickener for fruitsmoothies.
The Cons: Lower in healthy fatsand protein thanpeanut and almondbutter. Unlike a lot ofother nuts, cashewsdon’t contain omega-3 fatty acids.
Ah-Ha Use: Tahini, a paste madefrom sesame seedsand used in MiddleEastern cuisine, isn’t atypical kitchen staple.Use cashew or anyother nut butter asa substitute whenmaking hummus orbaba ghanoush. 
Calories:95
Calories from Fat:66
Fat Grams:8 Saturated Fat Grams:2
Sodium Milligrams:2
Fullness Factor*:1.1
Caloric Ratio:20/70/10(% carb; % Fat; % Protein)
OurPick: SIMPLE TRUTHSMOOTH CASHEWBUTTER
The Nut: PEANUT
The Pros: High in fiber andomega-3 fatty acids,natural raw or lightlyroasted peanut butteris a safe bet. You’llknow it’s naturalbecause the oil willseparate from thepaste and will have tobe stirred before use.
The Cons: Because it has longbeen the mostpopular, peanutbutter is also the mostvariable. Many brandscontain partially hydrogenated oils andtrans fats as well asadded sugar, so readlabels carefully.
Ah-Ha Use: Who knew? Peanutbutter can repairscratches in yourwood furniture. Applya dab of it (smooth,not crunchy) on the scratch and let it sitfor 30 minutes. Wipeit with a dry cloth, and voila!
Calories:100
Calories from Fat:72
Fat Grams:8
Saturated Fat Grams:2
Sodium Milligrams:3
Fullness Factor*:1.8
Caloric Ratio:8/72/20(% carb; % Fat; % Protein)
OurPick: SANTA CRUZDARK ROASTED CREAMYPEANUT BUTTER
The Nut: SUNFLOWER SEED
The Pros: It’s a seed that tasteslike a nut, so it’s oneof the better flavorstand-ins for peanutbutter purists. Withnearly 90 percentof its fat fromunsaturated fats, it’sa cholesterol- andinflammation-fighter.
The Cons: To give the mild seedsextra flavor, somebrands add salt, soif you’re concernedabout sodium, readthe label carefully.
Ah-Ha Use: Mix 2 tablespoonssunflower seed butterwith 2 teaspoonstamari and 5tablespoons water tomake a healthy salad dressing. 
Calories:93
Calories from Fat:64
Fat Grams:8
Saturated Fat Grams:1
Sodium Milligrams:0
Fullness Factor*:1.3
Caloric Ratio:19/69/12(% carb; % Fat; % Protein)
OurPick: SUNBUTTERNATURAL SUNFLOWERSPREAD
The Nut: COCONUT
The Pros: Easily the mostbuttery and decadentflavor of all the nutbutters, it’s a super-versatileaddition tosauces, dressings andbaked treats.
The Cons: Beware the healthhalo ofcoconut. Although itis a popular choicefor Paleo dieters, coconut butter is extremely high insaturated fat. Just twotablespoons deliver95 percent of yourRDA.
Ah-Ha Use: Add a spoonful towarm bath water ora foot soak to softenwinter-weary skin.The oil is also a goodhair conditioner fordamaged or splitends. 
Calories:110
Calories from Fat:90
Fat Grams:10
Saturated Fat Grams:9.5
Sodium Milligrams:5
Fullness Factor*:1.6
Caloric Ratio:14/82/4(% carb; % Fat; % Protein)
OurPick: MARANATHAALL NATURALCOCONUT BUTTER
The Nut: SOY NUT
The Pros: Because it’s nottechnically a nut—butrather a soybeanthat’s soaked in water,drained and thenroasted—you can safely send this to thenut-allergy table atschool or serve it toallergic guests.
The Cons: Because they are often roasted in oil, their fat content might be higher than nut butters made from raw nuts. When possible, choose a variety that says “dry roasted” on the label.
Ah-Ha Use: Spoon a small amount of soy nut butter into the bottom of an ice cream cone to stop the melty treat from dripping all over your hands. 
Calories:95
Calories from Fat:60
Fat Grams:7
Saturated Fat Grams: 1.25
Sodium Milligrams:50
Fullness Factor*:n/a
Caloric Ratio:n/a(% carb; % Fat; % Protein)
OurPick: I.M. HEALTHYCREAMY SOYNUTBUTTER
*Fullness Factor: Developed by Self Magazine’s nutritiondata.com, this 1-5 scale predicts the satiety of a food. The higher the number, the more filling it is per calorie.
Caloric Ratio: The percentage of a food’s calories that are derived from carbohydrates, fats and protein.
