Every Nut Butter Ranked by Calories and Protein (2026)

Powdered peanut butter is the lowest in calories at 35 kcal per tablespoon, while Nutella has the highest sugar content at 11 g per serving. Almond butter offers 3 g of protein per tablespoon, making it a good choice for protein seekers.

This reference provides a detailed overview of various nut and seed butters, focusing on their calorie and protein content. Sourced from USDA FoodData Central and manufacturer labels, the data reflects values for 2026.

What Are the Calorie and Protein Contents of Nut Butters?

Nut butters are spreads made from ground nuts or seeds, often used for their flavor and nutritional benefits. The calorie and protein content can vary widely among different types. Below is a table summarizing the nutritional values per tablespoon.

Butter	Calories	Protein (g)	Fat (g)	Sugar (g)
Powdered Peanut Butter	35	4	1	1
Almond Butter	100	3	9	1
Peanut Butter	95	4	8	1
Sunflower Seed Butter	90	3	8	1
Cashew Butter	94	3	8	1
Pistachio Butter	100	3	9	2
Macadamia Butter	100	2	11	1
Tahini	89	3	8	0
Hazelnut Spread (Nutella)	100	1	6	11

Nut butters provide varying nutritional benefits, making them versatile options for different dietary needs.

Which Nut Butter Has the Fewest Calories?

The lowest-calorie nut butter is powdered peanut butter.

1. Powdered Peanut Butter (1 tbsp): 35 kcal
2. Sunflower Seed Butter (1 tbsp): 90 kcal
3. Cashew Butter (1 tbsp): 94 kcal
4. Peanut Butter (1 tbsp): 95 kcal
5. Almond Butter (1 tbsp): 100 kcal

Which Nut Butter Has the Most Calories?

Nutella contains the highest calories among the listed nut butters.

1. Hazelnut Spread (Nutella) (2 tbsp): 200 kcal
2. Macadamia Butter (2 tbsp): 200 kcal
3. Almond Butter (2 tbsp): 200 kcal
4. Peanut Butter (2 tbsp): 190 kcal
5. Cashew Butter (2 tbsp): 188 kcal

How to Track Nut Butters Calories Accurately

Estimating calorie content by eye can be challenging due to variations in serving sizes and ingredient density. Nutrola is an AI nutrition tracking app that identifies nut butters and spreads from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fast-food fries and side ranked by calories, every fast-food breakfast item ranked by calories, and every cocktail ranked by calories.

How We Calculated These Numbers

This data is compiled from USDA FoodData Central, chain published nutrition information, and manufacturer labels. Each value represents a standard serving size of one tablespoon or two tablespoons, with calories rounded to the nearest five or ten. Macronutrients are presented in whole grams for clarity. Figures are compiled from Nutrola's food database, which is anchored to USDA FoodData Central, chain published data, and manufacturer labels.

Frequently Asked Questions (FAQ)

What is the protein content of almond butter?

Almond butter contains approximately 3 grams of protein per tablespoon, making it a good source of plant-based protein.

How many calories are in peanut butter?

Peanut butter has about 95 calories per tablespoon, which can vary slightly by brand.

Is Nutella healthy?

Nutella is higher in sugar, with about 11 grams per serving, and is best consumed in moderation.

What is tahini made from?

Tahini is made from ground sesame seeds and provides around 89 calories and 3 grams of protein per tablespoon.

How does powdered peanut butter differ from regular peanut butter?

Powdered peanut butter is lower in calories, with about 35 kcal per tablespoon, because it has most of the fat removed.

What nut butter is best for weight loss?

Powdered peanut butter is often recommended for weight loss due to its low calorie content compared to traditional nut butters.

Key Takeaways

• Powdered peanut butter is the lowest in calories at 35 kcal.
• Nutella has the highest sugar content at 11 g per serving.
• Almond butter offers 3 g of protein per tablespoon.
• Nut butters vary widely in fat content.
• Cashew butter and macadamia butter have similar calorie counts.
• Nut butters can be part of a balanced diet when consumed in moderation.