Nut Butter

Nut Butter is a great alternative to peanut butter that can be a healthy snack, without the refined sugars and fillers.

Best Healthy Nut Butter

#1 Real Supplements Rated Best in 2020
Kirkland Signature Mixed Nut Butter
1,125 Reviews
Kirkland Signature Mixed Nut Butter
  • A Delicious Blend of Almonds, Cashews, Pumpkin Seeds, Chia Seeds. & Flax Seeds
  • This Amazing Nut Butter Blend is Great For Dipping Fruits & Vegetables
  • 7 Grams of Protein Per Serving!
#2 Real Supplements Rated Best in 2020
RX Nut Butter Almond Butter, Vanilla Almond, Delicious Flavor, 20oz Box (2 Count)
2,496 Reviews
RX Nut Butter Almond Butter, Vanilla Almond, Delicious Flavor, 20oz Box (2 Count)
  • RXBAR, RX Nut Butter is the almond butter that’s more than nuts. Combining tasty, high-value ingredients (like egg whites, dates and nuts) in a smooth, satisfying texture, this snack is protein-packed and tastes delicious
  • Each box contains 2 multi serve nut butter jars. Perfect for on the go, afternoon snacking, ketogenic diet, quick breakfast and low carb diets. Taste great with fruit, toast, oatmeal, smoothies, protein shakes, yogurt or straight from the jar
  • Made with 5 simple ingredients, this creamy almond nut butter snack will satisfy your sweet and salty craving without any of the bad stuff. Great for keto diet or low carb snack
  • Gluten free, no soy, no dairy, no artificial flavors, non GMO, no preservatives, no fillers
  • Perfect as part of a high-protein on the go snack, as a high-protein spread, or on its own straight out of the jar. Stir the jar well before eating
#3 Real Supplements Rated Best in 2020
RX Nut Butter, Vanilla Almond Butter, 10 Count, Keto Snack, Gluten Free
3,642 Reviews
RX Nut Butter, Vanilla Almond Butter, 10 Count, Keto Snack, Gluten Free
  • THE NUT BUTTER THAT'S MORE THAN NUTS: Combining tasty, high-value ingredients (like egg whites, dates, and nuts) in a smooth, satisfying texture, this almond butter snack is nutritious and tastes great.
  • SIMPLY DELICIOUS ALMOND BUTTER: Made with 5 simple ingredients, this creamy almond butter snack will satisfy your sweet and salty cravings without any of the bad stuff
  • A CONVENIENT ANYTIME PROTEIN SNACK: This single-serve pack is perfect for on the go. It's the portable, squeezable, spreadable snack that tastes good and is good for you. Simply knead the pack well before opening and you're good to go!
  • ADD TO SMOOTHIES, TOAST, OR ENJOY ON ITS OWN: Taste great with fruit, toast, oatmeal, smoothies, protein shakes, yogurt, or straight from the pack.
  • ALL THE GOOD STUFF, NO B.S.: No gluten, no soy, no dairy, no artificial flavors, non-GMO, no preservatives, and absolutely no fillers. The way it should be.
#4 Real Supplements Rated Best in 2020
BARNEY Almond Butter, Bare Smooth, No Stir, No Sugar, No Salt, Non-GMO, Skin-Free, Paleo, KETO, 16 Ounce
8,908 Reviews
BARNEY Almond Butter, Bare Smooth, No Stir, No Sugar, No Salt, Non-GMO, Skin-Free, Paleo, KETO, 16 Ounce
  • SKIN-FREE, CALIFORNIA ALMONDS – We blanch premium California almonds to remove the skin to produce an ultra-smooth, no-stir, grit-free texture
  • BARE ESSENTIALS - Only two ingredients - Blanched Roasted Almond and Palm Fruit Oil; the same great taste without added sugar or salt
  • NON-GMO - Our small-batch blends use only the finest ingredients
  • ALLERGEN FREE – Peanut-Free, Gluten-Free, Soy-Free, Dairy-Free, Egg-Free
  • FITS YOUR LIFESTYLE - Clean eating plant based protein that is certified Paleo, KETO, Vegan and Kosher
Sale#5 Real Supplements Rated Best in 2020
Organic Power Fuel Smooth Nut Butter by NuttZo | Seven Nuts & Seeds Blend, Paleo, Non-GMO, Gluten-Free, Vegan, Kosher | 1g Sugar, 6g Protein | 12oz Jar
555 Reviews
Organic Power Fuel Smooth Nut Butter by NuttZo | Seven Nuts & Seeds Blend, Paleo, Non-GMO, Gluten-Free, Vegan, Kosher | 1g Sugar, 6g Protein | 12oz Jar
  • UPGRADE YOUR ALMOND BUTTER: Nuttzo Organic Power Fuel offers a smooth, nutritious blend of seven nuts and seeds including cashews, almonds, brazil nuts, flax seeds, chia seeds, hazelnuts and pumpkin seeds.
  • CLEAN EATING MADE SIMPLE: No added sugar, no palm oil, 6g of protein, and non-GMO ingredients.
  • PERFECT FOR EVERY EATING STYLE: This natural, smooth nut butter is organic, keto-friendly, gluten-free, peanut-free, vegan, and Kosher.
  • PLANT-BASED SNACKING: Add to smoothies for a protein punch, drizzle on your favorite pancakes or desserts, spread on fruit, crackers and veggies, or enjoy by the spoonful–however you like, snack on!
  • UPSIDE DOWN JAR: Because NuttZo nut butters do not contain preservatives, stabilizers, palm oils or artificial ingredients, this product is more susceptible to ingredient separation, making the oils appear to have settled on top. This is perfectly normal. Use one beater in a hand-mixer or a butter knife to stab and stir into a creamy butter (this may take patience and some muscles with a knife). Refrigerate or store in cupboard lid-side-up once opened and stirred.
#6 Real Supplements Rated Best in 2020
ChocZero's Keto Cookie Butter Spread - No Sugar Added, Low Carb Speculoos, Biscuit, Keto Friendly, Nut Butter Alternative, Perfect Dessert Hummus, Keto Dough, Gluten Free, Naturally Sweetened with Monk Fruit (1 jar, 12 oz)
3,567 Reviews
ChocZero's Keto Cookie Butter Spread - No Sugar Added, Low Carb Speculoos, Biscuit, Keto Friendly, Nut Butter Alternative, Perfect Dessert Hummus, Keto Dough, Gluten Free, Naturally Sweetened with Monk Fruit (1 jar, 12 oz)
  • Keto friendly peanut butter and nut butter alternative dessert spread that's perfect for your low sugar lifestyle: ChocZero is the New Standard in Sweet when it comes to better-for-you treats. By using a low glycemic diabetic sugar substitute called monk fruit we’re able to create a low carb cookie butter that tastes like the premium Belgian spice cookies without all the crumbs.
  • Our keto spreads are a fun way to bring exciting new flavors into your healthy lifestyle. We make our cookie spread to have a smooth, buttery texture so you can enjoy the taste of low carb windmill cookies without having to bake them. It's the best keto dessert topping! Tastes like shortbread in a jar just like cookie dough or dessert hummus. You can also use it as a dessert topping or lick off the spoon.
  • Gluten free cookies: we’ve created a wholesome creamy and gingerbread inspired spread that’s full of flavor and free from common allergens like soy and gluten.
  • Premium ingredients: each jar of speculoos cookie butter is full of real cream, roasted hazelnuts, and almond flour with a hint of cinnamon. Here’s a tasty keto-friendly spread that you can feel good about eating in sandwiches or on ice cream.
  • No sugar alcohols: unlike other sugar free pantry staple companies, we sweeten exclusively with monk fruit. You won’t find sugar alcohols like sorbitol or malitol in our spreads, and that means you won’t be left with an aftertaste.
#7 Real Supplements Rated Best in 2020
Big Spoon Roasters Carrot Cake Almond & Walnut Butter w/ Maple Syrup & Sea Salt - Keto Friendly & Paleo - Crunchy Almond Butter w/ Bee-Friendly Almonds - Gourmet, Vegan Nut Butter - 13 Ounces
1,042 Reviews
Big Spoon Roasters Carrot Cake Almond & Walnut Butter w/ Maple Syrup & Sea Salt - Keto Friendly & Paleo - Crunchy Almond Butter w/ Bee-Friendly Almonds - Gourmet, Vegan Nut Butter - 13 Ounces
  • FRESH, NATURAL, CREAMY ALMOND BUTTER: Every jar of Big Spoon Roasters Almond Butter packs the finest ingredients, unique coarse-ground texture, rich flavors & responsible production; All natural, pure almond butter
  • CERTIFIED POLLINATOR FRIENDLY ALMONDS: All almond butter flavors that leave our facility feature non-GMO bee friendly, PPO free, steam-pasteurized, heirloom Mission variety almonds sourced from responsible partner farms in California; No refined sugar, no palm oil
  • CLASSIC CARROT CAKE: Made with lightly toasted English walnuts, heirloom Mission almonds, cinnamon, nutmeg, allspice, maple syrup, and Jacobsen sea salt, Carrot Cake Almond & Walnut Butter is like decadent, spreadable carrot cake in a jar, but it’s vegan, paleo, and contains only heart-healthy fats
  • THE BEST INGREDIENTS, NO JUNK: We take great pride in using the best, all-natural ingredients out there with 100% transparency; No hidden junk, no additives; Gluten free, soy free, palm free, egg free almond nut butters
  • HANDCRAFTED, ARTISANAL, RESPONSIBLE: Our crunchy almond butters are handcrafted to order with great care & in small batches; 1% of all our sales is donated to various environmental charities; Click ‘Add to Cart’ to order right away
#8 Real Supplements Rated Best in 2020
Justin's Classic Almond Butter, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Keto-friendly, Responsibly Sourced, 16 Ounce Jar, Pack of 1
5,291 Reviews
Justin's Classic Almond Butter, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Keto-friendly, Responsibly Sourced, 16 Ounce Jar, Pack of 1
  • Organic Honey, Certified Gluten Free, NON GMO Project Verified, Kosher
  • 6g Protein, 4g Sugar, 3g Fiber, 0g Trans Fats, 100 percentage delicious
  • MEET THE FAMILY : Try our 6 other delicious flavors: Classic, Chocolate Hazelnut, Cinnamon, Maple, Coconut and Vanilla Almond Butter
  • The product contains almonds and produced on equipment that also processes other tree nuts, peanuts
#9 Real Supplements Rated Best in 2020
Keto Nut Butter Fat Bomb, Crunchy - Macadamia Low Carb Nut Butter Blend, Keto Almond Butter with MCT Oil, Cashews (10oz)
444 Reviews
Keto Nut Butter Fat Bomb, Crunchy - Macadamia Low Carb Nut Butter Blend, Keto Almond Butter with MCT Oil, Cashews (10oz)
  • PRODUCT ISSUES? SHIPPING ISSUES? BUY WITH CONFIDENCE 100% MONEY BACK GUARANTEE - When your keto nut butter arrives confirm it wasn’t damaged in transit and the seal is secure. If it was damaged or you don’t love our keto nut butter contact us and we will happily provide a full refund. 100% satisfaction guaranteed. Simply contact our support team through Amazon or through e-mail.
  • STIR WELL BEFORE EACH USE: This product will naturally separate FOR A CONSISTENT SPOONFUL EACH TIME MAKE SURE TO STIR WELL, THE SALT WILL NATURALLY SETTLE. STORAGE SUGGESTIONS: For a thicker consistency pop it in the fridge for a few minutes (we don't recommend storing it in the fridge for long periods of time because it gets too thick), for a thinner consistency store this product in a dark, cool cupboard.
  • CRUNCHY, SWEET & SALTY KETO NUT BUTTER - A perfect snack for anyone following a low carb or ketogenic diet. Use it in your favorite fat bomb recipe. Eat our nut butter straight out of the jar, add it to smoothies or with full fat yogurt. Eat it with celery or drizzle it over a square of dark chocolate for a delicious keto friendly dessert. Made locally in Oregon, we hand grind our nuts to achieve the perfect consistency.
  • MACADAMIA NUTS: These ultra low carb are nutrient dense super nuts which is why they're the primary ingredient in our formula.
#10 Real Supplements Rated Best in 2020
Justin's Chocolate Hazelnut & Almond Butter Squeeze Pack, Organic Cocoa, Gluten-free, Responsibly Sourced, Packaging May Vary, 1.15 Ounce (Pack of 10)
1,698 Reviews
Justin's Chocolate Hazelnut & Almond Butter Squeeze Pack, Organic Cocoa, Gluten-free, Responsibly Sourced, Packaging May Vary, 1.15 Ounce (Pack of 10)
  • 10 Squeeze Packs of Chocolate Hazelnut and Almond Butter: Made with dry roasted hazelnuts and rich, organic chocolate and contains half the sugar of other chocolate hazelnut spreads. Our squeeze packs are ready to travel and perfect to enjoy wherever the day takes you.
  • Just the Facts: Organic Cocoa, Certified Gluten-Free, Non-GMO Project Verified, Orangutan Friendly Palm Oil, Kosher
  • Responsibly Sourced: Our nut butters, snacks, and candy are made with the highest quality, local ingredients, simplifying the supply chain, and initiating environmentally friendly office practices.
  • Try Them All: Try our other delicious almond butter flavors - Honey, Classic, Cinnamon, Maple and Vanilla. Plus peanut butter and nut butter cups!
  • Justin's: Just like the first batch Justin whipped up in his home kitchen, our nut butters and confections use only the best ingredients around. Not too crunchy, not too smooth, just perfect.
#11 Real Supplements Rated Best in 2020
Artisana Organics Raw Walnut Butter with Cashews | No Sugar Added, Just Two Ingredients - Vegan, Paleo, and Non GMO, 9oz Jar
705 Reviews
Artisana Organics Raw Walnut Butter with Cashews | No Sugar Added, Just Two Ingredients - Vegan, Paleo, and Non GMO, 9oz Jar
  • JUST TWO INGREDIENTS: The only ingredients you will find in our Walnut Butter is 100% organic, pure walnuts and cashews—no additives of any kind and never palm oil.
  • FROM ORGANIC FAMILY FARMS: Our nuts come from farmers who grow their produce in harmony with the land and who treat their workers fairly and with respect.
  • MADE IN SMALL BATCHES USING A TEMPERATURE CONTROLLED PROCESS: Our organic foods are crafted in small batches using a temperature controlled process to protect fatty acids, proteins, vitamins, and enzymes.
  • NEVER ROASTED, TOASTED, OR COOKED: We believe nature does food right, which is why we use raw walnuts and cashews to make our butter.
  • FITS INTO MANY LIFESTYLES: Our Walnut Butter is always organic, vegan, non-GMO, kosher, gluten free, dairy free, peanut free, and certified R.A.W., making it perfect for vegan, plant-based, keto, and paleo diets.
Sale#12 Real Supplements Rated Best in 2020
BARNEY Almond Butter, Crunchy, Paleo Friendly, KETO, Non-GMO, Skin-Free, 16 Ounce
4,215 Reviews
BARNEY Almond Butter, Crunchy, Paleo Friendly, KETO, Non-GMO, Skin-Free, 16 Ounce
  • SKIN-FREE, CALIFORNIA ALMONDS – We blanch premium California almonds to remove the skin to produce an ultra-smooth, no-stir, grit-free texture
  • HEALTHY FATS - Almonds are an excellent source of healthy fats that are an essential part of a balanced diet
  • NON-GMO - Our small-batch blends use only the finest ingredients
  • ALLERGEN FREE – Peanut-Free, Gluten-Free, Soy-Free, Dairy-Free, Egg-Free
  • FITS YOUR LIFESTYLE - Clean eating plant based protein that is certified Paleo Friendly, KETO, Vegan and Kosher
#13 Real Supplements Rated Best in 2020
Justin's Classic Almond Butter Squeeze Packs, Only Two Ingredients, Gluten-Free, Non-GMO, Keto-Friendly, Responsibly Sourced, 1.15 Ounce (10 Pack)
1,266 Reviews
Justin's Classic Almond Butter Squeeze Packs, Only Two Ingredients, Gluten-Free, Non-GMO, Keto-Friendly, Responsibly Sourced, 1.15 Ounce (10 Pack)
  • 10 Squeeze Packs of Classic Almond Butter: Made with only two ingredients using a proprietary nut grinding method to deliver incredible texture and taste. Our squeeze packs are ready to travel and perfect to enjoy wherever the day takes you.
  • Just the Facts: Keto-Friendly, Certified Gluten-Free, Vegan, Non-GMO Project Verified, Kosher.
  • Responsibly Sourced: Our nut butters, snacks, and candy are made with the highest quality, local ingredients, simplifying the supply chain, and initiating environmentally friendly office practices.
  • Try Them All: Try our other delicious almond butter flavors - Honey, Chocolate Hazelnut, Cinnamon, Maple and Vanilla. Plus peanut butter and nut butter cups
  • Justin's: Just like the first batch Justin whipped up in his home kitchen, our nut butters and confections use only the best ingredients around. Not too crunchy, not too smooth, just perfect.
#14 Real Supplements Rated Best in 2020
Nuts ‘N More Cookie Butter Peanut Butter Spread, Added Protein All Natural Snack, Low Carb, Low Sugar, Gluten Free, Non-GMO, High Protein Flavored Nut Butter (15 oz Jar)
9,175 Reviews
Nuts ‘N More Cookie Butter Peanut Butter Spread, Added Protein All Natural Snack, Low Carb, Low Sugar, Gluten Free, Non-GMO, High Protein Flavored Nut Butter (15 oz Jar)
  • COOKIE BUTTER PEANUT SPREAD, Think Belgium butter cookies meets fresh ground peanut butter. It’s pure indulgence in a jar. A simple recipe that is simply delicious. 9 grams of protein per serving plus flax for added omega 3's, 98% lactose-free.
  • SO MANY WAYS TO ‘N JOY, So good you’ll want to eat it right off the spoon. A delicious guilt-free treat, spread it on fruit, add to smoothies, pancakes, protein shakes, breakfast oatmeal, cookie recipes, energy bars or protein balls. Be creative!
  • SAY GOODBYE TO THE CRAVING, Say hello to a delicious way to eat healthier. Tell your sweet tooth its payback time with a convenient high protein snack, health supplement, dessert or meal replacement. Crush hunger with great taste that’s good for you!
  • WHOLE FOOD NUTRITION, we’ve pumped up the protein to almost double that of ordinary peanut butter using only high-quality isolate whey protein from happy cows. We boosted the antioxidants, essential fats and fiber, and banned all fillers and binders.
  • INDULGENTLY DELICIOUS, You deserve MORE! We put the fun back into healthy eating with MORE fabulous flavors. So now you can look forward to living a balanced healthy lifestyle. MORE protein. MORE flavors. MORE delicious. What more can you ask for?
#15 Real Supplements Rated Best in 2020
RX Nut Butter, Chocolate Peanut Butter, Keto Snack, Gluten Free, 10 Ounce (Pack of 2)
967 Reviews
RX Nut Butter, Chocolate Peanut Butter, Keto Snack, Gluten Free, 10 Ounce (Pack of 2)
  • RXBAR, RX Nut Butter is the peanut butter that’s more than nuts. Combining tasty, high-value ingredients (like egg whites, dates and nuts) in a smooth, satisfying texture, this snack is protein-packed and tastes delicious
  • Each box contains 2 multi serve nut butter jars. Perfect for on the go, afternoon snacking, ketogenic diet, quick breakfast and low carb diets. Taste great with fruit, toast, oatmeal, smoothies, protein shakes, yogurt or straight from the jar
  • Made with 5 simple ingredients, this creamy peanut butter nut butter snack will satisfy your sweet and salty craving without any of the bad stuff. Great for keto diet or low carb snack
  • Gluten free, no soy, no dairy, no artificial flavors, non GMO, no preservatives, no fillers
  • Perfect as part of a high-protein on the go snack, as a high-protein spread, or on its own straight out of the jar. Stir the jar well before eating
#16 Real Supplements Rated Best in 2020
Trader Joes Mixed Nut Butter Almonds, Cashews, Walnuts, Brazil, Hazelnuts, & Pecans 12 oz
418 Reviews
Trader Joes Mixed Nut Butter Almonds, Cashews, Walnuts, Brazil, Hazelnuts, & Pecans 12 oz
  • 12 Ounce Jar
  • A nourishingly nutty blend of some of our favorite nuts
  • The nuts are dry roasted, then ground together into creamy bliss
  • One-of-a-kind mix of almonds, cashews, walnuts, Brazil nuts, hazelnuts, and pecans
#17 Real Supplements Rated Best in 2020
Natural Power Fuel Smooth Nut Butter by NuttZo | 7 Nuts & Seeds Blend, Paleo, Non-GMO, Gluten-Free, Vegan, Kosher | Peanut-Free, 1g Sugar, 6g Protein | 12oz Jar
928 Reviews
Natural Power Fuel Smooth Nut Butter by NuttZo | 7 Nuts & Seeds Blend, Paleo, Non-GMO, Gluten-Free, Vegan, Kosher | Peanut-Free, 1g Sugar, 6g Protein | 12oz Jar
  • UPGRADE YOUR ALMOND BUTTER: Nuttzo Natural Power Fuel offers a smooth, nutritious blend of seven nuts and seeds including cashews, almonds, brazil nuts, flax seeds, chia seeds, hazelnuts and pumpkin seeds.
  • CLEAN EATING MADE SIMPLE: No added sugar, no palm oil, 6g of protein, and non-GMO ingredients.
  • PERFECT FOR EVERY EATING STYLE: This natural, crunchy nut butter is keto-friendly, gluten-free, peanut-free, vegan, and Kosher.
  • PLANT-BASED SNACKING: Add to smoothies for a protein punch, drizzle on your favorite pancakes or desserts, spread on fruit, crackers and veggies, or enjoy by the spoonful–however you like, snack on!
  • UPSIDE DOWN JAR: Because NuttZo nut butters do not contain preservatives, stabilizers, palm oils or artificial ingredients, this product is more susceptible to ingredient separation, making the oils appear to have settled on top. This is perfectly normal. Use one beater in a hand-mixer or a butter knife to stab and stir into a creamy butter (this may take patience and some muscles with a knife). Refrigerate or store in cupboard lid-side-up once opened and stirred.
#18 Real Supplements Rated Best in 2020
GROUND UP PDX Nut Butter Almond Cashew Cinnamon Snickerdoodle, 12 OZ
111 Reviews
GROUND UP PDX Nut Butter Almond Cashew Cinnamon Snickerdoodle, 12 OZ
  • 12 Oz almond and cashew nut butter is an ode to your grandma’s favorite cinnamon cookie—but much healthier
  • With layers of cinnamon, vanilla and honey, this spread is great with fruit, oatmeal, toast, smoothies and more
#19 Real Supplements Rated Best in 2020
Justin's Classic Peanut Butter Squeeze Packs, Only Two Ingredients, Gluten-Free, Non-GMO, Responsibly Sourced, 1.15 Ounce (10 Pack)
2,894 Reviews
Justin's Classic Peanut Butter Squeeze Packs, Only Two Ingredients, Gluten-Free, Non-GMO, Responsibly Sourced, 1.15 Ounce (10 Pack)
  • 10 Squeeze Packs of Classic Peanut Butter: Made with only two ingredients using a proprietary nut grinding method to deliver incredible texture and taste. Our squeeze packs are ready to travel and perfect to enjoy wherever the day takes you.
  • Just the Facts: Only Two Ingredients, Certified Gluten-Free, Vegan, Non-GMO Project Verified, Kosher.
  • Responsibly Sourced: Our nut butters, snacks, and candy are made with the highest quality, local ingredients, simplifying the supply chain, and initiating environmentally friendly office practices.
  • Try Them All: Try our honey peanut butter and our other flavors of almond butter - Honey, Chocolate Hazelnut, Cinnamon, Maple and Vanilla. Plus nut butter cups!
  • Justin's: Just like the first batch Justin whipped up in his home kitchen, our nut butters and confections use only the best ingredients around. Not too crunchy, not too smooth, just perfect.
#20 Real Supplements Rated Best in 2020
Fix and Fogg Everything Butter, 10 OZ
115 Reviews
Fix and Fogg Everything Butter, 10 OZ
  • No hydrogenated fats or high fructose corn syrup allowed in any food
  • No bleached or bromated flour
  • No synthetic nitrates or nitrites

Going Nuts — For Nut and Seed Butters, That Is

From cashew to pistachio and sesame to sunflower, seed and nut butters have become popular products that dietitians continue to recommend and that people enjoy—and for good reasons. Seed and nut butters contain healthful nutrients, come in several varieties, and can be used as a smooth, nutritious sandwich spread.

Unlike jams, jellies, butter, and margarine, seed and nut butters naturally contain healthful fats that benefit heart health, reduce the risk of heart disease and type 2 diabetes, and even lower the risk of obesity despite their high fat content—2 T of a seed or nut butter contain, on average, 16 g of fat.

“Each variety offers something a little different, and all are beneficial in their own way,” says Nancy Clark, MS, RD, CSSD, a sports nutrition counselor, food coach, and author. “None of the nuts in them can be labeled bad for your health, and something positive can be said about every single one of them. I think they’re actually one of the best diet foods around because you can put it on bread or crackers, and they’re really satiating. It stays with you so you’re not looking around for cookies or some other empty-calorie junk food.”

Bad Rap for Fat Content
Nut and seed butters may contain a significant amount of fat per serving, but it’s the types of fat that benefit heart health. The butters tend to be rich in both monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs). Both are known to decrease LDL cholesterol and triglyceride levels, lowering the risk of metabolic syndrome, heart disease, and type 2 diabetes. According to the Centers for Disease Control and Prevention, “Improved control of LDL cholesterol can reduce cardiovascular complications by 20% to 50%.”1

“Thirty-five percent of your diet can come from fat if it’s the healthy kind,” explains Ruth Frechman, MA, RDN, CPT, a national spokesperson for the Academy of Nutrition and Dietetics. “You’re much better off eating nut butter sandwiches vs. something like a prime rib steak. A prime rib steak can have a lot more calories than even a few tablespoons of nut butter and lack all the MUFAs.”

The type of fat, in addition to the fiber and protein found in nuts, leads to greater satiation, Clark says. One or 2 T of almond butter will keep people feeling fuller longer than a handful of pretzels will, which could explain why nuts, despite their fat content, have been shown to lower obesity rates.

In a study from the Harvard School of Public Health that examined 51,188 women, researchers found that regular nut consumption was associated with a slightly lower risk of weight gain and obesity.2 In a meta-analysis published in the April issue of the American Journal of Clinical Nutrition, researchers found that, on average, weight and waist measurements changed little among people who consumed a normal vs. a nut-supplemented diet.3 These findings support evidence that nuts and nut butters can be a healthful addition to an individual’s diet, even among people trying to lose weight.

While research regarding the benefits of seeds is lacking, since they have a comparable, nutrient-rich profile as nuts, they should provide similar benefits. Seeds such as flax, chia, pumpkin, sunflower, and sesame are rich in essential fatty acids that the body can’t create and must be obtained through diet alone. Like most nuts, they also generally are high in fiber and protein, making seeds a satiating snack.

Eat in Moderation
The key to gleaning the health benefits from nut and seed butters is to eat them in moderation. “The MyPlate guidelines recommend eating 4 oz of nuts or seeds per week, so you can incorporate nut butters into your diet every single day. Just stick to a couple of tablespoons,” Frechman says.

Dietitians can suggest clients choose natural nut or seed butter varieties to avoid the unnecessary added sugars and trans fat. Manufacturers add trans fat, or hydrogenated oil, to keep the oil from separating during storage, explains Nicole Morrissey, MS, RD, LD, director of nutrition services and diabetes education at South Haven Health System in Michigan. To keep the oil from separating during storage and avoid having to stir the nut or seed butter before serving, recommend clients store the jars upside down when not in use, she says.

While the Nutrition Facts label may list 0 g of trans fat, read the ingredient list. “Products containing less than 0.5 g of trans fat per serving aren’t required to disclose their amounts on food labels,” Morrissey explains.

A wide selection of nut and seed butters lines supermarket shelves. Here, Today’s Dietitian discusses the health benefits of some of the most popular varieties that RDs can share with clients and patients.

Peanut Butter
For many people, peanut butter was and still is an emblem of youth. But because of the increasing prevalence of peanut allergies among children, parents have had to find alternatives.

Of course, if allergies aren’t an issue, there are health benefits that can come from eating peanut butter. A study in the International Journal of Obesity and Related Metabolic Disorders found that peanuts themselves can increase metabolic rate. When subjects consumed 505 kcal (+/- 118 kcal) of peanuts daily for 19 weeks, their resting metabolic rate increased by 11%, and that was without exercise.4

“There are three principal mechanisms that have been identified for explaining the lack of influence of peanut butter consumption on body weight,” says Richard D. Mattes, MPH, PhD, RD, a professor of nutrition science at Purdue University. “One is a high satiety value, so you offset somewhere around two-thirds of the energy of the nuts or nut butter just by spontaneously eating less at other times of the day. For whole nuts, a second [mechanism] is that we don’t chew them especially well, so we lose 5% to 15% of the energy just in the stool. And then there are multiple studies that report there seems to be a rise in resting energy expenditure rate from daily consumption. The mechanism in that isn’t entirely clear, but it’s intriguing.”

Peanuts also contain one of the highest amounts of protein per serving among nuts and seeds—although it should be noted that despite their name, peanuts technically are classified as a legume as opposed to a nut. However, common usage throws them into the latter category and, according to the USDA, peanuts account for 67% of total nut consumption. When comparing peanuts with the other 33%, the 7 g of protein they contain in a 2-T serving puts peanut butter at the top of the nut butter scoreboard.

Walnut Butter
Despite the healthful benefits of peanuts and peanut butter, some RDs favor walnut butter. “At the top of my list for nut butters would be walnut butter because it contains the greatest amounts of omega-3 fatty acids,” says McKel Hill, MS, RD, LDN, a health and wellness coach at Health to You in Nashville, Tennessee. “These are important in our daily diets, and most of us eating the standard American diet lack omega-3s.” Omega-3 fatty acids have anti-inflammatory properties that make them an important nutritional recommendation for patients suffering from inflammatory and autoimmune diseases, such as Crohn’s disease, lupus erythematosus, multiple sclerosis, and rheumatoid arthritis.

Not only do walnuts contain omega-3s, they’re also abundant in polyphenols, or antioxidant compounds. A recent study published in Food & Function found that walnuts, when compared with nine other types of nuts, were loaded with the highest number of polyphenols.5 That’s good news for both walnut lovers and people and patients trying to lower heart disease risk. Polyphenols have been shown to decrease blood cholesterol, improve blood flow, and reduce inflammation.

Although walnut butter isn’t always conveniently found in stores, it’s not difficult to make at home, though people may wonder why they should go to the trouble of making it when the nut itself suffices. Turning walnuts into a butterlike consistency makes it easier to turn them into a healthful, ready-to-go meal. People can spread walnut butter on thinly sliced apples or whole grain bread, giving them a layer of manganese and plant-based protein. They also can add a tablespoon or two to a fruit smoothie recipe for breakfast.

Almond Butter
Almond butter has grown in popularity as one of the most nutrient-dense tree nuts eaten today. “One ounce of almonds contains about 50% of the daily value of vitamin E, which studies show can possibly reduce the risk of heart disease, and the antioxidant works to support healthy skin and hair,” Frechman says. Almond butter also contains a significant amount of calcium, magnesium, potassium, phosphorous, and iron, all packed into a 2-T serving.

The butter may be particularly beneficial for clients at risk of high cholesterol. Researchers at the Clinical Nutrition and Risk Factor Modification Center of St Michael’s Hospital in Toronto found that adding almonds to patients’ diets can significantly reduce coronary heart disease risk factors, which they link to the MUFAs, protein, and fiber that almonds contain.6 “Almond butter is highest in fiber and lowest in saturated fat,” Morrissey says, noting that even the most healthful of nut butters contain saturated fat, which should be limited in the diet. “Calorically speaking, all fats offer the same number of calories per gram, so portion control still should be emphasized.”

Nonetheless, she explains that fats provide flavor and satiety and are essential to good health. “For those that enjoy nut butters, I think there’s something to be said about learning the fact that satisfaction from food can come in small portions,” she says, adding that of all the nut butters, the almond variety serves the most noteworthy nutrition.

Pistachio Butter
Pistachio butter has been found to positively impact blood glucose levels. A study published in the European Journal of Clinical Nutrition found that consuming 56 g (approximately 2 oz) of pistachios along with high-carbohydrate foods significantly reduced postprandial glycemic response.7 For diabetes patients, pistachio butter could help reduce blood glucose spikes.

Pistachios also have been shown to benefit cardiovascular health. A research review published in the American Journal of Lifestyle Medicine found pistachio consumption to be associated with decreased LDL cholesterol and triglycerides and with increased HDL cholesterol, all important for lowering heart disease risk.

Compared with other nuts, pistachios are significantly high in lutein, an antioxidant typically found in leafy greens. Lutein is known to protect against free radical oxidation of LDL cholesterol, which is important for reducing inflammation and arterial plaque buildup. Suggest to dip apple slices into pistachio butter for an excellent source of copper and vitamin B6 (20% Daily Value), manganese, phosphorus, and thiamin.

Sesame Tahini
Sesame tahini is a seed butter made from lightly toasted, hulled sesame seeds, which contain unsaturated fat and healthful doses of magnesium and iron. Sesame seeds also contain sesamin and sesamol, two unique lignans shown to lower cholesterol.

In a study published in Nutrition Research, researchers asked subjects to consume 40 g (about 1 1/2 oz) of ground toasted sesame seeds per day. By four weeks, average total cholesterol was 6.4% lower than baseline levels, and LDL cholesterol was 9.5% lower than baseline levels. Patients were then asked to resume their normal diets without the sesame supplementation. Four weeks later, the subjects’ cholesterol levels returned to baseline levels.8

These LDL cholesterol–lowering lignans also have been shown to have possible anticancerous effects. Lignans are phytochemicals similar in structure to estrogen, which enable them to bind to estrogen receptors. This gives lignans the qualities that can protect against hormone-related cancers.9

As demonstrated in the study, eating sesame seeds provides healthful nutrients, but the outer layer of the seeds is difficult for the body to absorb. Crushing and grinding the seeds, however, allows the body to absorb the nutrients more easily. This process also yields a paste that can create an ingredient for sauces (see Maple Tahini Blueberry Oatmeal recipe below).

Creamy Goodness
All nut butters are versatile and add creaminess, heart-healthy fats, fiber, and protein that often aren’t found in regular cream sauces and recipes, RDs say. Eat them in moderation, as they can serve as a healthful way to add richness to any dish or a satisfying snack on their own.


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