DEAR HEALTHY PROFESSOR: The peanut butter aisle is a lot larger than I remember. Are some better than others?

A: I'm a big fan of peanut butter. However, I have to control myself once I open the jar, because dipping in by the spoonful can rack up calories faster than you can say "PB and J." That being said, peanut butter is certainly a good nutritional value. It's economical and blends protein and healthy fats together in a creamy and satisfying spread.

I've asked Sage nutrition graduate student, Kristen Perrella, for help in navigating the peanut butter aisle. Here's what she has to say:

Today, you'll find not only peanut butter but other nut butters on grocery store shelves. As a whole, nut butters are a good source of plant protein and heart-healthy unsaturated fat. This guide will help you pick the right nut butter for you. Stick to the serving size of two tablespoons, and it can be a nutritious and delicious part of any diet.

Regular peanut butter

188 calories, 8 grams protein

Regular peanut butter has become a comfort food for many Americans and is hard to resist. Luckily, you don't have to. Many people steer away from regular peanut butter because of its fat content, but that's not necessary. Of the 16 grams, only 3 grams are saturated fat, and the rest is mostly monounsaturated with some polyunsaturated fat.

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Reduced fat peanut butter

187 calories, 9 grams protein

While being mindful of our fat intake is important, reducing the fat in peanut butter doesn't exactly make it more nutritious. True, the fat per serving is reduced by 4 grams, but when fat is removed, sodium increases from 140 mg to 230 mg and sugar increases from 3 grams to 4 grams. The switch may not be worth it, and you would probably be more satisfied with the real thing.

Natural peanut butter

210 calories, 7 grams protein

Natural peanut butter is peanut butter in its purest form; simply peanuts and sometimes salt. The oil will naturally separate, so you will need to stir before you eat it. Some stores allow you to grind the nuts yourself. That's the best way to be certain that it's fresh. If that's not available, consider grinding your own at home in a food processor. Natural peanut butter is great when used in recipes.

Powdered peanut butter

45 calories, 5 grams protein

Often seen as the brand PB2, powdered peanut butter consists of slowly roasted peanuts that have been pressed to reduce the fat and are one of the newest additions to the nut butter aisle. To make the peanut butter, mix two tablespoons of PB2 with one tablespoon of water. It provides peanut butter flavor when added to smoothies, oatmeal, baked goods or whenever the consistency of peanut butter isn't needed. PB2 is a nice option for dieters, as it is significantly lower in calories and has only 1.5 grams of fat per serving.

Almond Butter

203 calories, 5 grams protein

Almond butter is higher in calories and fat than peanut butter, but it contains 12 grams of good monounsaturated fat compared to peanut butter's 8 grams, so enjoy it in moderation without guilt. You'll also get the added benefit of 55 percent of your daily value of Vitamin E, a powerful antioxidant, in each serving. Use it just like peanut butter.

Sunflower Seed Butter

200 calories, 6 grams protein

For those who are allergic to peanuts and tree nuts, this is a good option. Sunflower seeds are ground to produce a spread that can be used just as you would peanut butter, making it a great selection for nut-free classrooms. Consider this even if you don't have an allergy, for its high Vitamin E content as well as its healthy monounsaturated fats, all without the hassle of spitting out the shells.

Chocolate Hazelnut Spread

168 calories, 2 grams protein

Most commonly recognized as Italy's Nutella, this spread is more chocolate than it is hazelnut. The sugar content is quite high, 21 grams per serving, and its saturated fat is also high, at 9 grams per serving. Although it's decadent, smooth and delicious, think of this as more of a treat and less of an everyday staple. Many dessert recipes use this chocolate hazelnut spread, but you can make it more nutritious by spreading it on whole wheat bread and topping it with sliced strawberries, raspberries or banana.

Nina Marinello is chairwoman of the Nutrition Science Department at The Sage Colleges.