Peanut-butter loving athletes don't have to fret though—if you need a high-quality dose of protein, magnesium and healthy fat, try these five alternatives. Use the nutritional facts to find the best option for you.
Almond Butter
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This is a common peanut-butter alternative, and for good reason. It's a better source of omega-3 fatty acids and almonds themselves are more nutritionally dense than any other type of nut. For example, almond butter has 11 percent less saturated fat and 8 percent more calcium than peanut butter.
Serving Size: 2 tbsp.
Calories: 180
Protein: 6g
Fat: 15g
Try it: Spread on organic, lightly salted rice cakes for an afternoon boost.
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Nutrition TipsSunflower Butter
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A gritty-textured alternative to peanut butter, sunflower butter veers from the rest of the pack with its unique flavor and range of nutrients. While it's technically seed butter, and offers less protein than most nut butters, it boasts more vitamin E and fiber than many of the other options.
Serving Size: 2 tbsp.
Calories: 200
Protein: 7g
Fat: 16g
Try it: Stir into gluten-free oatmeal for a muscle-building, post-workout breakfast.
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Nutrition TipsCashew Butter
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Cashew butter is another alternative that doesn't have quite as much protein as peanut butter, but is loaded with other important nutrients, like copper and iron, in addition to protein and healthy fats.
Serving Size: 2 tbsp.
Calories: 190
Protein: 5g
Fat: 15g
Try it: Make Cashew Coconut Fudge for a healthy potluck desert.
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Nutrition TipsMacadamia Nut Butter
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While this nut butter is high in calories and fat, and low in protein, it has a high concentration of monounsaturated fat, making it a heart healthy option for non-peanut butter fans. Stick to the serving size to avoid going overboard on your daily caloric and fat intake.
Serving Size: 2 tbsp.
Calories: 220
Protein: 2g
Fat: 23g
Try it: Make a macadamia nut butter and jelly sandwich for a recovery lunch. Calories: 220
Protein: 2g
Fat: 23g
Try it: Make a macadamia nut butter and jelly sandwich for a recovery lunch.
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Nutrition TipsHazelnut Butter
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Hazelnuts have half the amount of protein as peanut butter, but a relatively low calorie count compared to many other seed and nut butters. Hazelnuts are also rich in many necessary nutrients like fiber, vitamin E and manganese.
Serving Size: 2 tbsp.
Calories: 180
Protein: 4g
Fat: 17g
Try it: Indulge in creamy hazelnut butter and banana crepes for a healthy dessert.
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Nutrition TipsWowbutter Soy Spread
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When it comes to taste and nutrition, Wowbutter's soy spread is very similar to peanut butter. When it comes to ingredients, however, the soy spread differs greatly.
Wowbutter's products are made in a "dedicated 100 percent peanut free, tree nut free, gluten free, dairy free and egg free" factory. The spread can be found at most local grocery stores or natural food stores.
Serving Size: 2 tbsp.
Calories: 200
Protein: 7g
Fat: 15g
Try it: Spread Wowbutter soy spread on a piece of toast or a bagel.
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Nutrition Tips
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