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Nut butters are spreads made by grinding nuts or seeds, and the Dietary Guidelines for Americans, from USDA and HHS, place them with protein foods: “Nuts and seeds include all nuts (tree nuts and peanuts), nut butters, seeds (e.g., chia, flax, pumpkin, sesame, and sunflower), and seed butters (e.g., sesame or tahini and sunflower).” This guide to the types of nut butter ranks eight USDA SR Legacy entries by protein per 2 tablespoons, shows how USDA files each one, sets out the FDA standard of identity for the peanut spread and compares salted and unsalted versions. For whole nuts, see our guide to types of nuts.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Per 2 tablespoons in USDA data, the reduced-fat smooth peanut entry lists about 9.3 grams of protein and the roasted tahini entry 5.1 grams, the two ends of this table.
- USDA lists sesame paste at about 116 milligrams of magnesium per 2 tablespoons, 28% of the FDA Daily Value, and the sunflower seed spread at 100 milligrams.
- In USDA data, the chunk-style peanut entry lists 5 milligrams of sodium per 2 tablespoons without salt and 156 milligrams with salt.
- FDA's standard of identity in 21 CFR 164.150 limits seasoning and stabilizing ingredients to 10 percent of the finished food's weight and fat to 55 percent.
Nut butters ranked by protein per 2 tablespoons
The table lists USDA FoodData Central SR Legacy entries at 2 tablespoons, using the 2-tablespoon portion USDA gives or twice its 1-tablespoon portion, ranked by protein. The percent Daily Value (%DV) uses the FDA Daily Values of 78 grams for total fat, 20 grams for saturated fat, 28 grams for fiber and 420 milligrams for magnesium; protein has no %DV here because the FDA labeling rule bases a protein %DV on an amount corrected for protein quality.
| Nut or seed spread (USDA FDC ID) | Serving | Calories | Protein | Fat (% DV) | Saturated fat (% DV) | Fiber (% DV) | Magnesium (% DV) |
|---|---|---|---|---|---|---|---|
| Peanut butter, smooth, reduced fat (172458) | 2 tbsp (36 g) | 187 | 9.3 g | 12.2 g (16%) | 2.1 g (10%) | 1.9 g (7%) | 61 mg (15%) |
| Peanut butter, chunk style, without salt (172469) | 2 tbsp (32 g) | 188 | 7.7 g | 16.0 g (20%) | 2.4 g (12%) | 2.6 g (9%) | 51 mg (12%) |
| Peanut butter, smooth, without salt (172470) | 2 tbsp (32 g) | 191 | 7.1 g | 16.4 g (21%) | 3.3 g (17%) | 1.6 g (6%) | 54 mg (13%) |
| Almond butter, plain, without salt (168588) | 2 tbsp (32 g) | 196 | 6.7 g | 17.8 g (23%) | 1.3 g (7%) | 3.3 g (12%) | 89 mg (21%) |
| Sesame butter, paste (170191) | 2 tbsp (32 g) | 188 | 5.8 g | 16.3 g (21%) | 2.3 g (11%) | 1.8 g (6%) | 116 mg (28%) |
| Cashew butter, plain, without salt (170163) | 2 tbsp (32 g) | 188 | 5.6 g | 15.8 g (20%) | 3.1 g (16%) | 0.6 g (2%) | 83 mg (20%) |
| Sunflower seed butter, without salt (170155) | 2 tbsp (32 g) | 197 | 5.5 g | 17.7 g (23%) | 1.5 g (7%) | 1.8 g (7%) | 100 mg (24%) |
| Tahini, from roasted and toasted kernels (170189) | 2 tbsp (30 g) | 178 | 5.1 g | 16.1 g (21%) | 2.3 g (11%) | 2.8 g (10%) | 28 mg (7%) |
In USDA data, the reduced-fat smooth peanut butter entry lists the most protein, about 9.3 grams per 2 tablespoons, though its USDA portion is the heaviest in the table. The chunk-style and smooth peanut entries without salt list 7.7 and 7.1 grams in USDA data. Almond butter without salt follows at 6.7 grams of protein and lists the most fiber in the table, 3.3 grams per 2 tablespoons in USDA data. The cashew, sunflower seed and sesame paste entries sit between 5.5 and 5.8 grams, and USDA lists the roasted tahini entry at 5.1 grams.
Fat runs from about 12.2 grams per 2 tablespoons for the reduced-fat peanut entry to 17.8 grams for the almond spread in USDA data, and calories sit between 178 and 197 for every row. Saturated fat is highest for the smooth peanut entry without salt, at 3.3 grams, 17% of the FDA Daily Value, and for the cashew spread, at 3.1 grams; USDA lists the almond spread at 1.3 grams. For magnesium, USDA lists sesame paste at about 116 milligrams and the sunflower seed spread at 100 milligrams, while the roasted tahini entry lists 28 milligrams.
For other rankings, see our high fat foods list, foods high in magnesium and plant protein sources.
How USDA files nut and seed spreads
USDA SR Legacy does not keep these spreads in one food group. The table gives the full USDA description and food group for six of them.
| Spread (USDA FDC ID) | USDA SR Legacy description | USDA SR Legacy food group |
|---|---|---|
| Peanut, smooth (172470) | Peanut butter, smooth style, without salt | Legumes and Legume Products |
| Almond (168588) | Nuts, almond butter, plain, without salt added | Nut and Seed Products |
| Cashew (170163) | Nuts, cashew butter, plain, without salt added | Nut and Seed Products |
| Sesame, roasted (170189) | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products |
| Sesame paste (170191) | Seeds, sesame butter, paste | Nut and Seed Products |
| Sunflower seed (170155) | Seeds, sunflower seed butter, without salt | Nut and Seed Products |
The peanut entries sit in USDA’s Legumes and Legume Products group, next to whole peanuts, while the almond and cashew spreads sit with almonds and cashews in Nut and Seed Products. USDA describes the sesame spread made from roasted and toasted kernels as the most common type, and keeps a separate sesame paste entry. The Dietary Guidelines name sesame or tahini and sunflower as seed butters; see sesame seeds, sunflower seeds and our guide to types of seeds.
The FDA standard of identity for the peanut spread
In 21 CFR Part 164, the FDA regulations on tree nut and peanut products, section 164.150 is the standard of identity for the peanut spread. The table quotes it as printed in the eCFR.
| Provision | Section (21 CFR) | Wording in the regulation |
|---|---|---|
| Definition | 164.150(a) | Peanut butter is the food prepared by grinding one of the shelled and roasted peanut ingredients |
| Seasoning and stabilizing ingredients | 164.150(a) | do not in the aggregate exceed 10 percent of the weight of the finished food |
| Fat content | 164.150(a) | The fat content of the finished food shall not exceed 55 percent |
| Blanched peanuts | 164.150(b)(1) | Blanched peanuts, in which the germ may or may not be included. |
| Unblanched peanuts | 164.150(b)(2) | Unblanched peanuts, including the skins and germ. |
| Stabilizing oils | 164.150(c) | Oil products used as optional stabilizing ingredients must be hydrogenated vegetable oils. |
| Name statement | 164.150(d) | prepared from unblanched peanuts (skins left on) |
Read together, the FDA standard describes ground roasted peanuts with a 10 percent cap on seasoning and stabilizing ingredients and a 55 percent cap on fat. Under 21 CFR 164.150(d), a spread made from unblanched peanuts must say so near the name, with a statement such as “prepared from unblanched peanuts (skins left on).” The CFR section ends with a label rule: “Each of the ingredients used in the food shall be declared on the label” as other parts of the FDA regulations require, so the ingredient list on a jar shows what that product contains.
Salted and unsalted nut butters in USDA data
SR Legacy keeps paired entries with and without added salt for five of these spreads. The table compares them per 2 tablespoons against the FDA sodium Daily Value of 2,300 milligrams.
| Nut or seed spread (USDA FDC ID) | Serving | Calories | Sodium (% DV) |
|---|---|---|---|
| Peanut, smooth, without salt (172470) | 2 tbsp (32 g) | 191 | 5 mg (0%) |
| Peanut, smooth, with salt (174266) | 2 tbsp (32 g) | 191 | 136 mg (6%) |
| Peanut, chunk style, without salt (172469) | 2 tbsp (32 g) | 188 | 5 mg (0%) |
| Peanut, chunk style, with salt (174265) | 2 tbsp (32 g) | 188 | 156 mg (7%) |
| Almond, without salt (168588) | 2 tbsp (32 g) | 196 | 2 mg (0%) |
| Almond, with salt (168603) | 2 tbsp (32 g) | 196 | 73 mg (3%) |
| Cashew, without salt (170163) | 2 tbsp (32 g) | 188 | 5 mg (0%) |
| Cashew, with salt (168597) | 2 tbsp (32 g) | 195 | 94 mg (4%) |
| Sunflower seed, without salt (170155) | 2 tbsp (32 g) | 197 | 1 mg (0%) |
| Sunflower seed, with salt (168595) | 2 tbsp (32 g) | 197 | 106 mg (5%) |
Per 2 tablespoons in USDA data, the salted smooth peanut entry lists about 136 milligrams of sodium and the salted chunk-style entry 156 milligrams, against 5 milligrams for each without salt. USDA lists the salted almond, cashew and sunflower seed entries at 73, 94 and 106 milligrams. The Dietary Guidelines add that “Nuts should be unsalted.” The Nutrition Facts label on a jar is the figure for that product; see also low sodium foods.
Allergens and young children
- Peanuts: FDA lists peanuts among the nine major food allergens, as an entry separate from tree nuts.
- Tree nuts: FDA’s allergen guidance (Edition 5, January 2025, nonbinding) lists almond and cashew in Table 1, and FDA says “Only the tree nuts listed in Table 1 are considered major food allergens” for labeling.
- Sesame: FDA’s page on the FASTER Act says sesame is the ninth major food allergen and that “As of January 1, 2023, sesame must be labeled as an allergen on packaged foods and dietary supplements.”
- Young children: The Dietary Guidelines name nuts and seeds, and chunks of peanut butter, among foods that “can be a choking risk for young children.”
- Questions: FDA’s lists are labeling lists, so anyone with a food allergy should take questions about a specific spread to an allergist.
Our sibling guide to dried fruit uses the same USDA data source for raisins, dates, figs and other dried fruits.
Frequently Asked Questions
What are the main nut butters in USDA data?
USDA SR Legacy lists peanut, almond and cashew spreads among nut butters, and the Dietary Guidelines add seed butters such as sesame or tahini and sunflower.
Which nut butters list the most protein per 2 tablespoons?
In USDA data, the reduced-fat smooth peanut entry lists about 9.3 grams and the chunk-style peanut entry without salt 7.7 grams; the almond spread lists 6.7 grams.
Does salt change the values of nut butters?
In USDA data, salt mainly changes sodium: the chunk-style peanut entry lists 5 milligrams per 2 tablespoons without salt and 156 milligrams with salt.
What does the federal standard say about the peanut spread?
FDA’s standard of identity in 21 CFR 164.150 describes ground, shelled and roasted peanuts, with seasoning and stabilizing ingredients that do not exceed 10 percent of the finished weight and fat that does not exceed 55 percent.
Are seed butters grouped with nut butters?
Yes. The Dietary Guidelines place nuts, nut butters, seeds and seed butters in one subgroup of protein foods, naming sesame or tahini and sunflower as seed butters.
Which allergens apply to nut and seed spreads?
FDA lists peanuts, tree nuts and sesame among the nine major food allergens, and its allergen guidance lists almond and cashew as tree nuts.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Dried Fruit: 16 Types Compared per Ounce in USDA Data, Peanut Butter: USDA Nutrition, Calories and What the Label Means, Almond Butter: USDA Nutrition, Calories and Almond Butter vs Peanut Butter, Types of Nuts: A List of Nuts With USDA Values per Ounce.