Nuts and seeds contain a low amount of saturated fat, higher amounts of the good fats and zero cholesterol since cholesterol is only found in animal sources. You will also find peanut butter with added omega-3 fatty acids. Remember that omega-3 fats are part of the polyunsaturated family and have healthy benefits of their own so this is another way to increase the omega-3s in your diet if you are a peanut butter lover. One tablespoon of most nut or seed butters averages 90-100 calories. An ounce of nuts or seeds averages between 150-200 calories maybe less if it's soy nuts or soy nut butter.

Sun butter is made from sunflower seeds versus nuts. The calories and fat per serving are about the same but the difference is that sunflower seeds and sun butter have more polyunsaturated fat and less monounsaturated fat while peanuts, almonds, cashews and other nuts tend to have more monounsaturated fat and less poly.

Nuts, nut butters, seeds and seed butters contain phytochemicals, naturally occurring plant chemicals that have health benefits and may protect against cancer and other diseases. Plus they are sources of many nutrients including potassium, zinc, protein and choline.