Nut butters have become an internet sensation, which is fuelling the population’s addiction. You can’t scroll down Instagram without coming across an indulgent PB recipe… or seeing someone’s #PBgains. There is so much hype, I wonder if we’re all really doing it right?

Peanut butter seems to have stolen the nation’s hearts, but what makes peanuts the primate of the nutter butter industry? Lets look into its brothers and sisters…

 

 

CASHEW (per 100g)

PEANUT (per 100g)

ALMOND (per 100g)

Energy

Fat

  • Saturates

Carbohydrates

  • Sugars

Fibre

Protein

Salt

628 kcal

51.26g

  • 10.2g

18.9g

  • 5.6g

4.3g

20.6g

0g

596kcal

46g

  • 8.2g

11.6g

  • 5.9g

8.5g

29.6g

0g

650kcal

55.5g

  • 4.4g

6.5g

  • 4g

11.7g

25.3g

0.5g

# HIGHEST # LOWEST

Looking at the table, which is the winner? In my eyes, they can all work alongside each other depending on your goals! Here’s how:

Cashew Butter

  • Highest in carbohydrates and saturated fat of the three, good for when you need to up your intake, whilst keeping sugars low on those bulking days! Alternatively, if your carb cycling, this could be a way of upping carbohydrates slightly on the higher days.
  • Good source of phosphorus, magnesium, iron and zinc
  • Lowest in protein and fibre

Peanut Butter

  • Lowest in calories, whilst highest in protein. This is what makes it a favourite among the gym goers.
  • Cheapest among the three butters
  • Lowest in micronutrients

Almond butter

  • Although it has a high energy content, it still has a low quantity of saturated fat, carbohydrates and sugars.
  • Highest fibre content to aid digestion
  • Second highest source of protein, closely behind those cheeky peanuts!
  • Highest source of micronutrients > including phosphorous, magnesium, vitamin E, Riboflavin and calcium.
  • Most expensive (twice as much as peanut butter!)

As you can see they all have their benefits! However, which butter you buy can make all the difference too! Nipping to the local supermarket and buying their ‘own brand’ can have negative health impacts. They are generally made up of extra salt, sugar and oil! I would always recommend the natural 100% nut butters, found in health stores and online retailers such as MyProtein and MuscleFood. Think it costs a fortune to do this? 1kg peanut butter costs roughly £5.99, which will last you much longer than the small store bought one at £3 a pop.

If I can say one thing > invest in natural nut butters, It can make all the difference. Here’s Meridins Peanut butter Vs Asda’s own.

 

- Lizzie Whitehead

Nutritional Science student

instagram.com/ljwhitehead93

www.elwhitehead.co.uk