The Surprising Benefits of Nut Butter

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By: , SparkPeople Blogger
3/2/2013 6:00 AM   :  62 comments   :  38,413 Views

Nut butters have become popular in the health world in recent years—and for good reason! Nut butter is a great source of healthy fats, which are important for regulating your energy, mood, and even your weight. However, some nut butters also deliver a more unexpected benefit: They're great for your bones! Let's take a look at two of the most popular nut butters--almond butter and peanut butter. Between the two, which one should you choose for better bone health
 
The Winner: Almond Butter!

 
Almond butter wins by a landslide in this one. Compared with peanut butter, it contains more calcium, magnesium, manganese and phosphorus, which are all important minerals for building and maintaining strong bones. Check out the comparison below (per two tablespoons of both almond and peanut butter):

Mineral Almond Butter Peanut Butter
Calcium 86.4 mg (8% DV) 13.8 mg (1% DV)
Magnesium 97 mg (24% DV) 49.3 mg (12% DV)
Manganese 0.8 mg (38% DV) 0.5 mg (23% DV)
Phosphorus 167.4 mg (16% DV) 115 mg (11% DV)
 
For some great homemade almond butter recipes (and other recipes that use almond butter), click here!

Do you ever eat nut butters? What's your favorite?
 


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Comments

  • FOXGLOVE999
    62
    I also love Justin's maple almond butter, but it is so expensive. I eat it everyday, but I have to say it's doesn't even come close to getting to my calcium minimum. One of the issues I have with the percentages is that they are always for 2 Tbsp. I know that's the serving size on the package, but it's a ridiculous serving size. I would never eat that much nut butter at one time. I had been tracking my nut butter at 1 Tbsp., when I finally measured it, I was only eating 2 tsp. If I ate 2 Tbsp., my mouth would be stuck. - 10/3/2014   9:27:21 AM
  • RMC2551
    61
    I just tried almond butter for the first time last week, and I love it. I got the organic brand with only roasted almonds in it, I think the next jar I buy, I will try to find one with sea salt added. - 6/11/2014   8:59:57 PM
  • 60
    Pills? Who said anything about pills? This is about almonds in a creamy buttery paste! :D
    I've been wanting to try it, but I'm a bit cautious. I know how I get with almonds (or nuts in general), I go over board easily. I guess I'll have to find a good way to portion it without going back for seconds, thirds, and fourths. - 5/31/2014   6:41:47 AM
  • 59
    I find that I dont need as much almond butter on my cracker as I would with peanut butter. So, its a win win. :) - 4/5/2014   7:31:28 AM
  • 58
    Did you now that milk has over 11 vitamines and minerals in it Pills do not come close to Real food - 1/23/2014   8:50:27 AM
  • 57
    I enjoy Almond Butter and Sunflower Seed butter as well as all-natural Peanut Butter - 1/4/2014   4:35:50 PM
  • LADYLUCK72
    56
    I have always loved Almond butter never tried the other this is now a must find, thanks SPARK CHEERS! - 5/7/2013   4:29:39 PM
  • 55
    Almond is my favorite but I like peanut butter too...and cashew. Tahini is good too...though not with jelly. - 4/30/2013   9:29:47 PM
  • 54
    With all the favorable comments I see about almond butter, I guess I am going to have to try it! - 4/15/2013   10:31:47 PM
  • 53
    I love almond butter, but you will also find that almond hazelnut butter is delicious. Hazelnut butter alone is a little bitter, but on some days I like that too:) - 3/8/2013   7:33:36 PM
  • KCHRISTY6
    52
    Cashew Butter is so awesome! I know it's not as "healthy" as almond butter, but it tastes so good! I tried making my own once and, after wasting $30 in cashews and ending up with a blender that will never be the same again, I learned that's its just best to make a trip to the store to buy an $8 jar. - 3/7/2013   9:59:25 AM
  • LOPEZB2012
    51
    Love Almond Butter, the best for me is MaraNatha, All Natural, No Stir Creamy. Love it on all fruits and it makes a great nut butter and jelly sandwich. A jar doesn't last me very long because I love it so much. - 3/6/2013   9:42:13 AM
  • JODIWEST
    50
    I had to start buying the single serve packets of Justin's Maple Almond butter because it's just too yummy. Need the portion control. It's best with Jazz apples. - 3/5/2013   8:21:23 PM
  • 49
    I enjoy both almond and cashew butter!! Have to try making my own. - 3/5/2013   12:34:27 PM
  • LOVEXAVIE
    48
    Justin's Chocolate Almond Butter...oh my, is that stuff awesome! Hooked my brother on to it. Whole Food's give's 10% off if you buy a case (or equivalent - 6 jars). Sometimes, you can get it on sale and then get the case discount. Great on apples & pears. I have to measure it out as I know I could eat a whole jar in a day if I didn't!
    The Maple Almond Butter is also good. I spread that on an Atkins Oatmeal Fiber Square, zap it in the microwave to get it warm & drizzle w/ Joseph's sugar-free syrup and cinnamon.
    Mmmm-mmm! - 3/4/2013   10:58:31 PM
  • 47
    I'm going to have to try this now. - 3/4/2013   8:11:07 PM
  • 46
    Sunflower seed butter is my favorite, but I will definitely be giving this one a try. Thanks! - 3/4/2013   6:31:39 PM
  • KJS120355
    45
    Try making your own. I make my own peanut butter and will not use store bought ever again. I have been wanting to try almond butter and I think next time I make it that I will use almonds. - 3/4/2013   3:18:54 PM
  • 44
    I tried almond butter a few years ago but didn't much care for it. I think if I had it with a little sea salt added it would have been better. May have to give it another try! - 3/4/2013   2:52:20 PM
  • AZURE-SKY
    43
    I like MaraNatha roasted almond butter. I especially like the ingredient list "dry roasted almonds." That's it - no added sugar, no salt.

    I mix it into my cooked oatmeal as an alternate to peanut butter. It does have to be stirred because the oil sits on top, and it has to be refrigerated after opening. - 3/4/2013   11:49:23 AM
  • 42
    I think I will have to try this almond butter! :) - 3/4/2013   10:22:22 AM
  • KAYJ1223
    41
    Pili Nut Butter and then Almond Butter! The Pili Nut butter tastes like chocolate!!
    - 3/4/2013   9:34:40 AM
  • GHALEY11
    40
    Almond Butter!! - 3/4/2013   7:36:34 AM
  • TIMDEB
    39
    Thank you very much - 3/4/2013   3:22:10 AM
  • 38
    Nut butters are a daily part of my meal plan. My favorite is Almond butter and if I don't have any on hand I settle for the natural Peanut butter. Thanks for the blog! Such a difference in the amounts in the nutrients compared. - 3/4/2013   12:34:29 AM
  • 37
    I love almond butter, much more than peanut butter. There is a no-stir brand that is the best. - 3/4/2013   12:14:09 AM
  • 36
    I haven't tried almond butter, but it sounds like one worth including in my diet! Anyone have a favorite brand? - 3/3/2013   10:13:35 PM
  • 35
    Almond butter!!! Everyday - I'm addicted! - 3/3/2013   6:09:54 PM
  • 34
    Almond butter! Love it! - 3/3/2013   5:37:00 PM
  • 33
    Almond Butter!! I like the machines in the health food section of my local grocery store where I can make my own almond butter. It is so much better than the jarred almond butters since they put unsalted almonds in the machine and the only oil in it is the natural oil of the almonds. Cashew Butter is good too, especially for Vegan Cashew Gravy. YUM!! - 3/3/2013   5:25:16 PM
  • 32
    I made The Chocolate almond today in my vitamin and it was gritty. I put a small amount into the Little Giant GRINDER and OH it was good.Thanks. - 3/3/2013   4:53:56 PM
  • 31
    Breakfast this morning was a gala apple & almond butter, which I'd gotten from our farmers market at the end of last season. I also include cashew butter in my smoothies. Also, almond butter is great mixed with a banana! - 3/3/2013   4:34:01 PM
  • BYRNANA
    30
    I keep a jar of almond butter and red delicious apples at my office. When I want to snack I eat some apple slices with almond butter. I snack a lot of work so I started keeping this at work to make sure my snacking was healthy. It works! - 3/3/2013   2:27:00 PM
  • 29
    I love Almond butter. My favorite, by far, is the Trader Joe's brand with sea salt (it comes without salt as well, but is pretty bland). It is delicious and very affordable. Great with apples or on celery! - 3/3/2013   2:14:35 PM
  • 28
    Gotta love the butters but quantity control can give me problems. I track it all and see what it does to my fat counts. I've tried it in smoothies but tend to miss the full flavor of it right on the celery. - 3/3/2013   1:01:41 PM
  • 27
    I like almonds better than peanuts, so prefer the almond butter. They didn't have any at Sprouts the other day and I ended up with cashew butter. I like it, but it's a little too sweet. Next time I will try for almond butter again. I can only eat slivered almonds, so the butter is great. - 3/3/2013   11:48:46 AM
  • 26
    Kids have a peanut allergy…so we looove almond butter…eat tons of it (kids do). So, i am so glad it is good for their bones! - 3/3/2013   11:44:02 AM
  • 25
    I love nut butters but can eat too much and add many calories to my limit! - 3/3/2013   11:29:12 AM
  • 24
    I guess I need to try almond butter!
    - 3/3/2013   11:15:55 AM
  • 23
    never thought to make my own peanut butter. Always thought it was a process that had to be done at a factory. I am learning alot on SparkPeople - 3/3/2013   10:57:10 AM
  • 22
    I love almond butter, changed from peanut butter about 6 months ago and just love it. - 3/3/2013   10:37:10 AM
  • 21
    I love almond butter, Justins is my favorite brand. - 3/3/2013   10:36:41 AM
  • 20
    I love almond butter!! I used to love peanut butter but it makes my stomach hurt now. Mara Natha No Stir Almond Butter is my favorite so far. I love to make apple and almond butter "sandwiches". They are awesome! :) - 3/3/2013   9:58:43 AM
  • 19
    gonna try that almond butter! - 3/3/2013   8:19:59 AM
  • 18
    I love almond butter. it's so rich, I only need a small amount to enjoy the flavor. only one itsy bitsy problem. Almond butter is expensive. Prices on nuts keep going up and up. A jar of conventional almond butter is around $7-$8 a jar. And I've seen even higher prices. - 3/3/2013   5:58:33 AM
  • CHERYLHURT
    17
    I like almond butter but it's too easy to indulge... - 3/3/2013   4:55:33 AM
  • 16
    I love all nut butters so I'd be happy with either/or. We have a great one here in Australia that is a mixture of Almond, Cashew and Brazil Nut butter, just beautiful - 3/3/2013   4:42:07 AM
  • GENERIC-FIT
    15
    MARTYV0_1: Peanut butter and almond butter are not a substitute for butter. I am not able to provide you options for substitutes, I'm sorry for that. But I can tell you that almond butter is very tasty and can be used as a substitute for peanut butter. Not just for sandwiches! - 3/3/2013   4:06:34 AM
  • 14
    I can't wait to try almond butter! - 3/3/2013   3:42:55 AM
  • 13
    I rely upon Justin's nut butters (especially the Maple Almond butter) for my pre-run breakfasts. As additional indulgences, the chocolate hazelnut and almond butters are great, too. Nutella is no longer a temptation. - 3/3/2013   1:45:34 AM

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