Nut butters are a simple way to boost your diet with protein, healthy fats, and essential nutrients. The best options stick to a basic recipe: nuts and a touch of salt, sometimes with a little oil for smoothness. This guide breaks down the top 8, explaining how each can benefit your health.
Why Nut Butters Matter
Nuts are packed with nutrients, but many people don’t eat enough. Nut butters make it easy to incorporate these benefits into your daily routine. They’re versatile—spread on toast, added to smoothies, or eaten straight from the jar. Choosing the right kind means maximizing nutrition while avoiding unnecessary additives.
The Top 8 Nut Butters
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Peanut Butter: A classic for a reason. Two tablespoons deliver 8 grams of protein, comparable to many energy bars. It also provides fiber, B vitamins, and heart-healthy fats.
Nutrition (per 2 tbsp): 190 calories, 8g protein, 16g fat, 7g carbs, 3g fiber. -
Almond Butter: Rich in calcium, magnesium, and vitamin E, almond butter supports digestion and keeps you feeling full. Studies suggest it can lower LDL (“bad”) cholesterol, reducing heart disease risk.
Nutrition (per 2 tbsp): 194 calories, 6g protein, 16g fat, 6g carbs, 3g fiber, 5mg vitamin E, 80mg magnesium. -
Walnut Butter: Walnuts are high in omega-3 fatty acids, which reduce inflammation and may improve focus. Consuming about 40 grams of walnuts may also promote better sleep due to their natural melatonin content.
Nutrition (per 2 tbsp): 188 calories, 5g protein, 18g fat, 6g carbs, 2g fiber. -
Pistachio Butter: Packed with antioxidants, pistachios protect cells, fight inflammation, and boost immunity. They also support heart health and may improve blood sugar control.
Nutrition (per 2 tbsp): 180 calories, 6g protein, 13g fat, 9g carbs, 3g fiber. -
Cashew Butter: Replacing a small portion of your daily calories with cashews may lower cholesterol and improve insulin response, especially for people with type 2 diabetes.
Nutrition (per 2 tbsp): 188 calories, 5.6g protein, 16g fat, 9g carbs, 0.6g fiber. -
Macadamia Butter: Despite being higher in fat, macadamia nuts don’t necessarily lead to weight gain. Their high fat content keeps you satiated, reducing overeating. They are also rich in oleic acid, which supports heart and brain health.
Nutrition (per 2 tbsp): 215 calories, 2g protein, 22g fat, 4g carbs, 3g fiber. -
Sesame Butter (Tahini): Popular in Middle Eastern cuisine, tahini is made from sesame seeds and contains polyphenols that may lower blood pressure, cholesterol, and stabilize blood sugar. It might also reduce inflammation in conditions like knee osteoarthritis.
Nutrition (per 2 tbsp): 171 calories, 5g protein, 14g fat, 8g carbs, 2.8g fiber. -
Pecan Butter: Pecans are high in alpha-tocopherol (vitamin E) and fiber, promoting brain health, digestion, and balanced cholesterol levels.
Nutrition (per 2 tbsp): 220 calories, 3g protein, 23g fat, 4g carbs, 3g fiber.
Choosing Wisely
When shopping for nut butters, keep these tips in mind:
- Skip the additives: Look for options with only nuts, salt, and minimal oil.
- Avoid added sugars: Steer clear of brands loaded with honey, refined sugars, or chocolate.
- Blends are fine: Combining multiple nuts can add flavor and nutrients, as long as the ingredient list remains simple.
Nut butters are calorie-dense, so moderation is key if you’re managing your weight. Enjoy them as part of a balanced diet for maximum health benefits.
