Peanut butter is full of protein and fiber, both of which are ideal for dieters, according to registered dietitian Nancy Clark in an article for BeginnerTriathlete.com. However, peanut butter also is high in fats. If you're trying to lose weight or concerned about the amount of fats you're eating, choose low-fat peanut butter instead. If you're looking for a different taste, the options are plenty.
Almond Butter
Almond butter contains about the same number of calories as peanut butter. One tbsp. of almond butter contains 101 calories, while 1 tbsp. of peanut butter contains about 95 calories, according to FitDay. The two also contain about the same amount of fat, although almond butter contains mostly monounsaturated fat, while peanut butter's can be almost equally divided into saturated, polyunsaturated and monounsaturated. Almond butter is also much higher in nutrients than peanut butter. One tbsp. of almond butter provides 12 percent of your daily needs for magnesium, 8 percent for phosphorus and 7 percent for copper and vitamin E.
Soy Butter
Soy butter is a peanut butter alternative created for people who are allergic to peanuts. Soy butter is made with non-genetically modified roasted soybeans. Soy butter contains linoleic acids, which are a form of omega-3 fatty acids. Soy butter is low in carbohydrates at just 6 g per serving. It also meets 8 percent of your daily needs for iron.
Tahini
If you're looking for a healthy alternative that provides an unexpected taste twist, try tahini. Also known as sesame butter, it contains 89 calories and only 3 g of carbohydrates per tablespoon. Tahini is a winner when it comes to fatty acids, containing more than 7.5 g of fatty acids per tbsp., according to Diet Bites. It also contains 64 mg of calcium and no cholesterol.
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