Nut butter is generally considered a higher-calorie food – especially since the serving size is only two tablespoons! Some nut and seed butters are lower in calories compared to the majority of the others.
Pistachio butter is the lowest-calorie true nut butter, while watermelon seed butter is the lowest-calorie seed butter.
What other nut & seed butters have the fewest calories? Let’s find out!
Calories in nut butter
Nut and seed butters are usually higher in calories because they’re high in fat. However, certain types of nut and seed butter are lower in calories (but not LOW in calories compared to other foods).
Lower-calorie nut butters might appeal to you if you’re limiting your caloric intake, which can be true if you’re trying to lose weight.
An added benefit of lower-calorie nut butters is that they are still good sources of protein, so they can still help make you feel full despite being lower in calories.
Nut & seed butters with the fewest calories
Calories are listed per serving (two tablespoons)
Watermelon seed butter – 156 calories
Watermelon seed butter is made from the soft edible white seeds of watermelon. It’s pretty tricky to find commercially, but if you can get your hands on it, know that it’s not lacking in protein despite its lower calorie content!
Chia seed butter – 164 calories
Chia seed butter is loaded with fiber and healthy fats (such as omega-3s), but it’s not as high in calories as other types of nut and seed butter.
Granola butter – 170 calories
Granola butter isn’t really nut butter, but it’s usually in the same section as nut butter in the grocery store. Granola butter is a good option for those with allergies since it’s free of major food allergens.
What’s in granola butter? The type we looked at contains oats, olive oil, maple syrup, coconut oil, and a variety of spices.
Tahini (sesame seed butter) – 176 calories
Tahini is the main ingredient in hummus, a dip traditionally eaten in the Middle East and Mediterranean. Tahini is lower in sugar, saturated fat, and calories compared to many other types of nut butter.
Pistachio butter – lowest TRUE nut butter – 180 calories
In case you noticed that all of the butters on this list are actually seed butters (or not – like granola butter!) – good catch. The lowest-calorie TRUE nut butter is pistachio butter, which is slightly lower in calories compared to most true nut butters.
Nutrition comparison of lower-calorie nut butters
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Watermelon seed butter | 156 | 13 g (3 g) | 4 g | 4 g (0 g) | 0 g | 8 g |
| Chia seed butter | 164 | 14 g (0 g) | 12 g | 2 g (10 g) | 0 g | 2 g |
| Granola butter | 170 | 12 g (4 g) | 14 g | 13 (1 g) | 4 g (4 g) | 3 g |
| Tahini (sesame seed butter) | 176 | 16 g (2 g) | 6 g | 3 g (3 g) | 0 g | 5 g |
| Pistachio butter | 180 | 14 g (2 g) | 8 g | 5 g (3 g) | 2 g (0 g) | 6 g |
FAQs:
Watermelon seed butter is the lowest-calorie seed butter, which is similar to nut butter in terms of use and nutrition. In terms of TRUE nut butter, pistachio butter has the least calories.
Nut butters that are rich in protein and fiber and free of added sugar are best for weight loss. Some examples include natural peanut butter (chunky has more fiber than smooth) and natural almond butter!
Powdered peanut butter is lower in calories and fat compared to regular peanut butter, but it’s still a good source of protein. To use it, simply add water (or another liquid) or stir it directly into smoothies, oatmeal, etc.
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