Nutritional Info

I’m cutting back on dairy and looking for substitutes that have a similar nutritional profile.

Here is a Comparison of Nut Butters with Low-Fat Dairy:

Protein Fats
Serving Size
Cals
Fat
Carbs
Fiber
Sugars
Protein
Kroger Peanut Butter, Crunchy 
2 Tbls
190
16
6
2
2
8
Maranatha Almond Butter, Raw 
2 Tbls
195
16
6
4
2
7
Walnuts
7 nuts
185
18.5
4
2
1
4
Friendship 1% Cottage Cheese 
 1 cup
90
1
3
0
3
16
Horizon Organic 1% Milk 
 1 cup
110
2.5
13
0
12
8
Carnation Instant Non Fat Dry Milk Powder 
1/3 cup
 100
0
14
0
14
10
Lifeway Organic Low-Fat Kefir, plain
1 cup
110
2
12
0
12
11
Seven Stars Farm 1% Yogurt, plain
1 cup
100
2
12
0
8
8
Westsoy Unsweetened Soymilk 
 1 cup
100
4.5
5
4
1
9
Almond Breeze Unsweet.  Almond Milk 
 1 cup
60
2.5
8
1
7
1

Cottage Cheese in first place, but since I want more dairy-free options, Soymilk is also surprisingly great!

___________________________________________________ 

Here is another comparo for protein and fat content amongst vegetarian options:

Protein Starches
Serving Size
Cals
Fat
Carbs
Fiber
Sugars
Protein
Mary’s Gone Crackers 
13
140
5
21
3
0
3
Brown Rice, long grain 
1 cup
216
2
45
4.5
0
5
Black Eyed Peas 
1 cup
180
2
32
8
0
12

And the winner is….Black Eyed Peas!!!!  Impressed. 

The fat and calories are among the lowest, and the fiber and protein are nearly double the other two.
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2 Responses to Nutritional Info

  1. tracyjai says:

    There is no like button to hit. just wanted you to know. i do “like” this!

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