Peanut butter is one of those foods that cyclists can’t live without. Whether it helps fuel your long runs or is part of your post-workout snack, chances are you always have a jar in your kitchen.
Spanish researchers found that men who ate about 3.5 tablespoons of peanut butter twice a week were 40 percent less likely to be overweight than those who didn’t. Peanut butter is an excellent source of unsaturated fat and healthy protein," says Cyril Kendall, PhD, a nutritional scientist at the University of Toronto. “These nutrients are very satisfying and help regulate blood sugar to prevent cravings. “To complicate matters further, there used to be only one nut butter: a peanut. And you could get it three ways: creamy, crunchy and “jelly-injected.”
But today, peanut butter is just one option among many. To simplify things and avoid a sugar crash, find a brand that contains only nuts and/or seeds and salt, says Valerie Goldstein, R.D., founder of Eating to Fuel Health. Here are nine “healthy” options that will knock the socks off any PB&J.
1. Smucker’s Chunky Natural Peanut Butter
Yes, this is one of those peanut butters with the oil on top. But after a good stir, this “rich” spread, studded with “good-sized chunks,” beat the commercial brands to the punch in terms of texture and flavor.
Per 2 tablespoons: 190 calories, 8 g protein, 7 g carbs (3 g fiber), 16 g fat.
Buy: Smucker’s Chunky Natural Peanut Butter
2. Artisana Organics Raw Pecan Butter with Cashews
It’s hard to find a mixed nut butter that appeals to everyone. Some were “too nutty.” Others had an aftertaste. But tasters loved this balanced butter, which is thicker than your average peanut butter - but not something that toast can’t handle.
Per 2 tablespoons: 210 calories, 4 g protein, 6 g carbs (2 g fiber), 20 g fat.
Buy: Artisana Organics Raw Pecan Butter with Cashews
3. Woodstock Farms Organic Peanut Butter
Crunchy but easy to spread, Woodstock’s smooth peanut butter has a hint of sugar that sweetens without increasing calories. Use it as a dip with celery and carrot sticks or apple and banana slices.
Per 2 tablespoons: 200 calories, 7g protein, 8g carbs (2g fiber), 16g fat.
Buy: Woodstock Farms Organic Peanut Butter
4. Cream Nut Natural Peanut Butter
Cream-Nut impressed tasters with its freshly roasted flavor. Its velvety consistency makes it easy to incorporate into smoothies. Just stir it in before using.
Per 2 tablespoons: 190 calories, 8 g protein, 6 g carbohydrates (2 g fiber), 16 g fat.
Buy: Cream Nut Natural Peanut Butter
5. SunButter Sunflower Butter
This spreadable butter, made from sunflower seeds roasted in a nut-free facility, is ideal for those with nut allergies. Note: some tasters found it slightly bitter, so pair it with something sweet, like a banana.
Per 2 tablespoons: 220 calories, 6 g protein, 5 g carbs (2 g fiber), 20 g fat.
Buy: SunButter Sunflower Butter
6. Justin’s Classic Almond Butter
Almonds contain more fiber than peanuts, making it a satiating alternative to traditional peanut butter. Justin’s stands out for its creaminess and subtly sweet flavor.
Per 2 tablespoons: 190 calories, 7 g protein, 6 g carbohydrates (3 g fiber), 18 g fat.
Buy: Justin’s Classic Almond Butter
