Peanut Butter Alternatives

If PB&J is banned at your child's school because of worries about peanut allergies, give one of these other spreads a try.

Sunflower butter
Key stats*: 200 cal., 16g fat, 2g saturated fat, 4g fiber, 7g protein
Health perk: It has more than a third of your child's magnesium and vitamin E requirements.

SoyNut butter
Key stats: 170 cal., 11g fat, 1.5g saturated fat, 3g fiber, 9g protein
Health perk: Made from soybeans, this butter is rich in antioxidants.

Hemp-seed butter
Key stats: 160 cal., 10g fat, 1g saturated fat, 1g fiber, 11g protein
Health perk: This spread supplies about a third of your child's daily iron requirement, plus omega-3 and omega-6 fatty acids. The green color could make some kids wince, but others will think it's cool.

Almond butter
Key stats: 190 cal., 16g fat, 1.5g saturated fat , 4g fiber, 5g protein
Health perk: It contains more than half of the vitamin E your child should get every day.

*per 2 tablespoons

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