11 Lowest Calorie Nut Butters for Weight Loss

Nut butters are thick, smooth spreads made from crushing or grounding raw or roasted nuts to get a paste-like consistency.

These come in a variety of flavors and can be crunchy or creamy, depending upon the type of nut used.

Most nut butters are an important source of fiber, protein, vitamins and minerals, promoting fitness and good health. Hence, by adding them to your daily diet, you can increase your daily intake of essential nutrients.

11 Lowest Calorie Nut Butters for Weight Loss

Lowest Calorie Nut Butters for Weight Loss

We have already mentioned that there are innumerable varieties of nut butters available. While some are extremely high in calories, there are some low-calorie nut butters as well.

These types of nut butters are best suited for fitness freaks, who can incorporate them into their weight loss diet to get effective results.

Note that the nutritional values have been stated keeping a 100 g serving of the item as the standard.

Read more about the most nutritious low-calorie nut butters that are super-effective and high in nutrients:

Powdered Peanut Butter

This is one of the healthiest nut butter for weight loss. Powdered peanut butter is made by extracting the natural oils from roasted peanuts. Once the natural oils are drained out, they are grounded into a fine powder.

One can use this powdered peanut butter in various recipes and salads. If you want to make a creamy peanut butter paste, you can add water to the powdered butter and give it a good mix.

Compared to the regular peanut butters available, powdered peanut butter contains fewer calories and fats. If you are someone looking to cut calories while consuming sufficient proteins, powdered peanut butter would help you meet your fitness goals.

Here are the nutrition facts of powdered peanut butter:

  • Calories: 458 kcal
  • Fat:13 g
  • Saturated Fat: 0 g
  • Sugar: 15 g
  • Protein: 42 g
  • Carbs: 33 g
  • Net Carbs: 16 g
  • Fiber: 17 g

Sunflower Seed Butter

Sunflower Seed Butter

Sunflower butter or sunflower seed butter is made up of sunflower seeds. If anyone is allergic to peanut butter, sunflower butter would serve as a wonderful substitute in that case.

This item is a good source of fiber, protein, zinc, vitamin E, and iron. One can use this spread as a dip for sandwiches or salads or in a variety of recipes as an alternative to peanut butter.

For instance, one can spread it on toast or sprinkle it on waffles or pancakes for a boost of flavor and nutrition. You can also add the butter to smoothies and pair it with celery and apples.

The nutrition facts of sunflower seed butter are given below:

  • Calories: 562 kcal
  • Fat: 46.88 g
  • Saturated Fat: 4.69 g
  • Sugar: 9.38 g
  • Protein: 15.62 g
  • Carbs: 28.12 g
  • Net Carbs: 18.75 g
  • Fiber: 9.4 g

Pistachio Butter

Pistachio Butter

This is an amazingly unique and tasty nut butter that can be easily prepared at home with raw pistachios! Pistachio butter is slightly sweet, creamy and rich in texture. Similar to all other nut butters, pistachio butter can also be added to cakes and waffles and pizzas for extra nutrition.

You can also spread it on toast or enjoy it with strawberries. Interestingly, you can add it to your oatmeal and enjoy a savory breakfast.

Switching to pistachio butter is a healthy option for people who look for nut butter for weight loss. It’s low in calories and contains high amounts of fiber, potassium and protein.

  • Calories: 562 kcal
  • Fat: 40.6 g
  • Saturated Fat: 4.69 g
  • Sugar: 6.25 g
  • Protein: 18.8 g
  • Carbs: 28.1 g
  • Net Carbs: 18.7 g
  • Fiber: 9.4 g

Cashew Butter

Cashew Butter

Cashew butter is a yummy food spread made from roasted or baked cashews. It has a creamy and rich flavor and tends to separate into oil and solids when stored.

Rich in vitamin B, protein, and unsaturated fats, cashew butter is a nutritious food. Protein-based diets are essential for building and repairing the body and providing energy for daily activities. Incorporating cashew butter is an excellent option to meet your daily dose of protein.

One can add cashew butter to a protein shake or breakfast bowl of oats or cornflakes and significantly increase the protein content of the item while enjoying its rich creamy flavor.

  • Calories: 587 kcal
  • Fat: 49.4 g
  • Saturated Fat: 9.6 g
  • Sugar: 5 g
  • Protein: 17.6 g
  • Carbs: 27.6 g
  • Net Carbs: 25.6 g
  • Fiber: 2 g

Peanut Butter

Peanut Butter

Peanut butter is a creamy spread made by grinding peanuts that have been dry-roasted.

It typically contains around 90% peanuts, with the remaining 10% consisting of ingredients such as vegetable oil, salt, dextrose, and corn syrup. These added ingredients help improve the flavor and texture of the spread.

This delicious creamy spread is rich in nutrients. As a result, it is enjoyed by people all over the world. In addition, peanut butter can be used as a low-calorie and high-protein alternative to milk. Many people enjoy eating it with sandwiches, salads, biscuits, and other cookies.

Check the nutrition facts of peanut butter given below:

  • Calories: 597 kcal
  • Fat: 51.1 g
  • Saturated Fat:
  • Sugar: 10.5 g
  • Protein: 22.5 g
  • Carbs: 22.3 g
  • Net Carbs: 17.5 g
  • Fiber: 4.8 g

Almond Butter

Almond Butter

This is another delicious yet nutritious butter that is rich in essential vitamins, minerals like Manganese, magnesium, potassium, iron, calcium, and antioxidant properties.

It has vitamin E and provides your body with 26% of the total vitamin E your body requires daily. 

This is a versatile variety of nut butter and can be used as a spread on sandwiches or as a  nutritious dip for veggies and fresh fruits.

Almond butter also contains plant sterols, omega-3 fatty acids, and L-arginine.

The nutrition facts of almond butter has been given below:

  • Calories: 614 kcal
  • Fat: 55.5 g
  • Saturated Fat: 4.15 g
  • Sugar: 6.67 g
  • Protein: 21 g
  • Carbs: 18.8 g
  • Net Carbs: 8.5 g
  • Fiber: 10.3 g

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Walnut Butter

Walnut Butter

Did you know that walnut butter contains the highest amount of heart-healthy omega-3 fatty acids out of all other nut butters? Its healthiest nutrient profile allows people to stay fit by keeping their cholesterol levels low.

Besides containing a high concentration of omega-3 fatty acids, walnut butters are an excellent source of vitamins.

Furthermore, they have antioxidant properties in them. Below given is the nutrition profile  of this yummy and nutritious nut butter:

  • Calories: 627 g
  • Fat: 63 g
  • Saturated Fat: 6 g
  • Sugar: 2.5 g
  • Protein: 14.7 g
  • Carbs: 13.2 g
  • Net Carbs: 6.9 g
  • Fiber: 6.3 g

Hazelnut Butter

Hazelnut Butter

Hazelnut butter is a delicious food spread made from crushed and blended hazelnuts. oftentimes, hazelnut butter is added to a chocolate spread to increase its nutritional value.

Made from roasted or raw hazelnuts, this spread is available in various textures, both smooth and crunchy.

Hazelnut butter has high amounts of monounsaturated fats, especially oleic acid.

If you are planning to increase your protein intake from plant-based sources, incorporating hazelnut butter in your diet is a good option to consider.

It’s rich in dietary protein and vitamin E. Besides, it can also be used as an alternative to peanut butter.

Given below is the nutrition profile of hazelnut butter:

  • Calories: 656 kcal
  • Fat: 62.5 g
  • Saturated Fat: 4.69 g
  • Sugar: 6.25 g
  • Protein: 15.62 g
  • Carbs: 18.75 g
  • Net Carbs: 9.35 g
  • Fiber: 9.4 g

Pecan Butter

Pecan butter is a rich and ultra-creamy spread that has a slightly sweet taste, along with a hint of salt and cinnamon. Its flavor is so delicious that you may want to replace your peanut butter with it.

Pecans are an excellent ingredient for both sweet and savory dishes. You can sprinkle them over yogurt, pancakes, or oatmeal for added crunch.

Pecans also make a great addition to trail mix, and you can use them to make pecan-crusted fish or chicken. In addition, they are perfect for stuffing recipes or baked foods.

  • Calories: 710 kcal
  • Fat: 76.3 g
  • Saturated Fat: 6.3 g
  • Sugar: 3.23 g
  • Protein: 9.5 g
  • Carbs: 13.7 g
  • Net Carbs: 4.3 g
  • Fiber: 9.4

Coconut Butter

Coconut Butter

The coconut is essentially a nut, a seed, and a fruit. When it is turned into coconut butter, it gives a grainy texture, unlike the other varieties of nut butters that are usually smooth. Coconut renders a tropical flavor to the butter and adding it in smoothies or toasts gives a delicious taste.

Coconut butter can also be used for baking other food items.

When it comes to the nutritional value of coconut butter. It is high in fiber and essential nutrients, needed by the human body. The nutrition facts of coconut butter are given below:

  • Calories: 714 g
  • Fat: 64 g
  • Saturated Fat: 57 g
  • Sugar: 5 g
  • Protein: 7 g
  • Carbs: 25 g
  • Net Carbs:
  • Fiber: 11 g

Macadamia Butter

Macadamia nuts are a type of tree nut that have a creamy texture and a subtle buttery taste.

These trees are originally native to Australia, but today they are cultivated in many other parts of the world, such as Costa Rica, Brazil, New Zealand, and Hawaii.

Like many other nuts, macadamia nuts are packed with nutrients and beneficial plant compounds, thus keeping us fit and free from diseases.

  • Calories: 726 kcal
  • Fat: 76.4 g
  • Saturated Fat: 10.0 g
  • Sugar: 4.0 g
  • Protein: 9.2 g
  • Carbs: 10.0 g
  • Net Carbs: 3 g
  • Fiber: 7.0 g

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The Bottom Line

Nut butters with a low calorie can be a useful addition to your diet, especially if you strive to achieve your fitness goals.

Almost all nut butters provide a good amount of protein, vitamins, and healthy fats. No matter which nut butter you prefer the most, choosing any of the above-mentioned nut butters would render effective results in the long run.

The best part is that you do not have to compromise on taste.