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Nut Butter Calories
Mixed nut butter, source of healthy fats and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Nut Butter (16 g) has 96 calories. That works out to 600 calories per 100 g. It contains 2.9 g of carbs, 2.6 g of protein, 8.3 g of fat and 1.3 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Nut Butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
96
KCAL / 16G
Carbs
2.9g
· 1% DV
Protein
2.6g
· 5% DV
Fat
8.3g
· 11% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 11% · Fat 77%
Nut Butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Nut Butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 96 kcal |
| 1 teaspoon (small) | 5 g | 30 kcal |
| 1 piece (small) | 15 g | 90 kcal |
| 1 pack (small) | 20 g | 120 kcal |
| 1 ounce (medium) | 28 g | 168 kcal |
| 1 serving (medium) | 30 g | 180 kcal |
| 2 tablespoon (large) | 32 g | 192 kcal |
| 100 g | 100 g | 600 kcal |
| 1 cup (large) | 250 g | 1500 kcal |
Calculated from 600 calories per 100 g.
Frequently Asked Questions About Nut Butter
Why does Nut Butter separate, and how do you fix it?
Nut Butter separates because the natural oils rise to the surface when the nuts are ground. Stir it thoroughly from the bottom with a clean utensil; warming the closed jar briefly in warm water can loosen a very firm layer of oil.
Should Nut Butter be refrigerated after opening?
Nut Butter does not always need refrigeration; a tightly closed jar can usually be kept in a cool, dark cupboard. Refrigeration can slow rancidity, especially in warm kitchens, but it also makes the spread firmer and harder to stir.
What can you put Nut Butter on besides toast?
Nut Butter works well stirred into oatmeal, blended into smoothies, or served as a dip for apple slices. It also adds a creamy, nutty finish to sauces for noodles or vegetables, particularly when thinned with a little water.
Can you make Nut Butter without a food processor?
Yes, but making Nut Butter without a food processor is difficult because the nuts need sustained grinding to release their oils. A powerful blender can work; pause to scrape down the sides and avoid adding liquid, which can make the paste seize.
Can Nut Butter replace peanut butter in recipes?
Yes, Nut Butter can replace peanut butter in many recipes, but the flavor and texture may change because its nut blend can include almonds, cashews, or hazelnuts. In baking, use an unsweetened, similarly thick spread for the closest result.
Why is Nut Butter so thick, and can you make it runnier?
Nut Butter thickens when its oils are cool or have separated from the solids. Stir it well and let it warm to room temperature; if you need a thinner consistency for a sauce, mix in a small amount of neutral oil or warm water.
Is Nut Butter a good snack before a workout?
Nut Butter can work before a workout when you want a filling snack, but its fat content may feel heavy if eaten just before exercise. Spread a modest amount on toast or pair it with a banana and allow time to digest.
Can Nut Butter fit into a low-carb eating plan?
Nut Butter can fit into many low-carb eating plans, but carbohydrate amounts vary with the nuts and any added sweeteners. Choose a plain variety and use its nutrition information to account for the serving you actually eat.
Does Nut Butter go rancid, and what does it smell like?
Yes, Nut Butter can go rancid as its natural oils oxidize. A stale, paint-like, or bitter smell and taste are warning signs; keep the jar sealed and away from heat and sunlight, and discard it if it smells off.
Can you use Nut Butter to make a creamy salad dressing?
Yes, Nut Butter makes a creamy salad dressing when whisked with lemon or vinegar, water, and seasonings. Add the water gradually to loosen the paste, then adjust the acidity and salt to suit the salad.
Nut Butter Vitamins & Minerals
Vitamins
Biotin
3.2µg · 11% DV
Vitamin E
1.28mg · 9% DV
B1
0.06mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.27mg · 12% DV
Phosphorus
51mg · 7% DV
Magnesium
27mg · 6% DV
Potassium ⭐
96mg · 3% DV
Sodium
0.8mg · 0% DV
Nut Butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nut Butter
To burn the 96 calories in 1 tablespoon (medium) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Nut Butter?
Nut butter is made by grinding nuts such as almonds, hazelnuts or cashews into a thick, spreadable paste. The exact flavour and texture depend on the blend: it may be smooth or slightly grainy, with a rich, roasted taste and a naturally glossy surface.
It is spread on toast, stirred into porridge or spooned over fruit, and works well in sandwiches and sauces too. Nut butter is concentrated in fats and provides protein and fibre; a 100 g portion has 52 g of fat. For an easy snack, pair a modest spread with apple or banana, or stir it into plain yoghurt for a more filling bowl.
How Nutritious Is Nut Butter?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Nut Butter Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Nut Butter Contain Allergens?
Contains these allergens:
Which Diets Is Nut Butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Nut Butter Fat Profile
SATURATED
1.12g
MONOUNSATURATED
4.48g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.