Posted Date: January 29, 2013

How’s this for a nutty study: Researchers in Spain recently found that men who ate about 3 1/2 tablespoons of nut butter twice a week were 40 percent less likely to be overweight or obese than those who didn’t dig in. Why?

“Peanut butter is a good source of healthy unsaturated fats and protein,” says Cyril Kendall, Ph.D., a researcher of nutritional science at the University of Toronto. “These nutrients are highly satisfying and help regulate your blood sugar so you don’t have cravings.”

Before you spread PB on your bread, check out our top 6 picks for the best-tasting peanut butters with less than 100 milligrams of sodium in a 2-tablespoon serving, and no hydrogenated oils (a source of trans fats). You may have to stir them, but you can keep the oils mixed by storing the jars upside down.

Go ahead, eat them straight from the container. You know you do that.

CRUNCHY PB

Woodstock Foods Organic Classic

Crunchy yet easy to spread, it has a hint of sugar that sweetens without cranking the calorie count. Use it as a dip with celery and carrot sticks or apple and banana slices. (190 calories, 7 g protein, 2 g fiber, 55 mg sodium)*

SMOOTH PB

Cream-Nut Natural

A three-time winner in our 125 Best Foods for Men, Cream-Nut impressed tasters with its fresh-roasted flavor. The velvety consistency makes it easy to blend into smoothies. Just stir before using. (190 calories, 8 g protein, 2 g fiber, 35 mg sodium)

ON-THE-GO PB

Protein makes PB an ideal post-workout snack, but in a jar? Toss squeeze packs in your bag instead.

PocketFuel (263 calories, 10 g protein, 5 g fiber, 60 mg sodium, per 50 g pack)

Justin’s (200 calories, 7 g protein, 2 g fiber, 0 mg sodium, per 32 g pack)

NUT ALTERNATIVE

Sunbutter Organic Unsweetened

This spread, made with roasted sunflower seeds in a nut-free facility, is ideal for anyone with a nut allergy. Note: Some tasters found it slightly bitter, so pair it with something sweet, like honey. (220 calories, 6 g protein, 2 g fiber, 30 mg sodium)

ALMOND BUTTER

Justin’s Classic

Almonds have more fiber than peanuts, making this a filling alternative to traditional PB. Justin’s stands out for its smoothness and subtly sweet flavor. (180 calories, 4 g protein, 3 g fiber, 65 mg sodium)

*Nutrition figures are based on a 2-tablespoon serving unless otherwise noted.