13 Nut and Seed Butters, Ranked From Best to Worst for Your Health

Gone are the days when peanut butter was the only nutty spread you can find at the grocery store. Today, a variety of nut butters and seed butters grace our shelves, each offering its unique flavor profile and nutritional benefits. Packed with healthy fats, protein, fiber, vitamins, and minerals, nuts and seeds have long been recognized as powerhouses of nutrition, deserving a place in a well-balanced diet.

Ranking nut butters is a challenge, as many of them provide unique and valuable nutrients, making the “best” choice ultimately dependent on individual dietary needs and preferences. However, there are certain considerations you can take to parse out which ones are better for you.

Here are the best and worst nut butters for your health, ranked from best to worst.

Almond butter tops the list with its heart-healthy monounsaturated fat content: 10 grams (g) in a 2-tablespoon serving. Monounsaturated fats are a type of healthy fat that contains one “mono” carbon bond in the molecule. They can help reduce LDL or “bad” cholesterol levels, thereby lowering the risk of heart disease and stroke.

Monounsaturated fat-rich foods also provide vitamin E, an antioxidant nutrient that protects the cells from free radical damage from factors like ultraviolet light and air pollution. A 2-tablespoon serving of almond butter delivers 7.74 milligrams (mg) of vitamin E, meeting 52% of the recommended intake or daily value (DV) of the nutrient.

A 2-tablespoon serving of almond butter offers 6.72 g of protein, needed for building and maintaining bones, muscles, and skin. It also provides 33% DV copper, a mineral that supports the nervous and immune systems, and 21% DV magnesium, a mineral involved in more than 300 bodily reactions. Almond butter contains 8.5% DV of calcium and is among the lowest in saturated fat content.

Almonds are known to have many health benefits. Research shows that consuming almonds can help reduce the risk of high blood pressure, diabetes, obesity, and metabolic syndrome. This is because almonds are capable of reducing LDL. Almonds may also improve gut microbiome.

Walnuts are a source of monounsaturated fats and alpha-linolenic fatty acid (ALA), a type of healthy omega-3 fat. Research suggests that ALA is beneficial for heart health by reducing bad cholesterol, blood pressure, and inflammation.

Walnuts are the subject of much research due to their potential health benefits. Research suggests that walnuts possess anti-inflammatory properties that may help improve chronic inflammation and brain health.

Walnut butter offers 5 g protein and 2 g (8% of the DV) fiber in a 30-gram serving. Although the U.S. Department of Agriculture (USDA) doesn’t provide a complete listing of nutrition information specifically for walnut butter, walnuts are an excellent source of many other nutrients.

Technically a legume and not a tree nut, peanut butter is often grouped with other nut butters due to their similar culinary applications, like being used as spreads on bread and being sold alongside them.

Despite the availability of various nut butters, peanut butter remains a popular choice due to its accessibility and nutritional value. Peanut butter delivers the most protein compared to other nut butters on this list: 7.1 g in a 2-tablespoon serving. It also provides 8.29 g monounsaturated fat, 11% DV fiber, 19% DV vitamin E, 15% DV copper, and 13% DV magnesium.

Peanut butter is also rich in vitamin B3 (26% DV), and manganese (23% DV). Vitamin B3 is involved in metabolism and the development of cells while manganese supports bone and immune health.

Seed butters like pumpkin seed butter are used in the same way as nut butters and sold alongside them. They’re also somewhat similar in taste. Seed butters are a good alternative for people with nut allergies. Even if you don’t have a nut allergy, they’re an excellent source of essential nutrients.

A 28 g-serving of pumpkin seed butter delivers 10 g protein, more protein than the other products on this list, and provides 7% DV fiber, 29% DV magnesium, 20% DV iron, 24% DV phosphorus, and 12% DV zinc.

Iron is required for red blood cell production, oxygen transportation, and hormone production. Phosphorus is vital for bone health and making energy. And zinc is essential for immune health, proper growth and development, and wound healing.

Sesame seed butter is made by grinding sesame seeds into a smooth paste and should not be confused with tahini which is made by grinding sesame seeds with oil. 

A 2-tablespoon serving of sesame seed butter delivers 5.8 g protein, 17% DV iron, 28% DV magnesium, and 21% DV for both selenium and zinc. It delivers the highest amount of calcium compared to other products on this list, at 24% DV. Selenium plays a role in reproductive health, thyroid function, and protecting the body from infection and free radical damage. Sesame seed butter is also especially rich in copper at 150% DV.

A 2-tablespoon serving of sunflower seed butter delivers 5.5 g protein, 1.8 g fiber, 12 g monounsaturated fat, 24% DV magnesium, 49% vitamin E, 17% DV phosphorus, and 19% DV folate. It’s in the middle range of protein though supplies more monounsaturated fat and almost just as much vitamin E as almond butter. Folate is needed to make genetic material and is especially important during pregnancy to prevent neural tube defects.

A 2-tablespoon serving of cashew butter offers 5.64 g protein, 9.32 g monounsaturated fat, 9% DV iron, 11% DV manganese, 15% DV zinc, and 20% DV magnesium. Cashew butter is especially high in copper, meeting 78% DV in a 2-tablespoon serving. In addition to its role in maintaining the nervous and immune systems, copper is needed for brain development and making energy, connective tissues, and blood vessels.

A member of the cashew family, pistachios also offer an array of nutrients. A 2-tablespoon serving provides 6.02 g protein and 8% DV iron. Although nut and seed butters offer what appears like a small amount of fiber, keep in mind that the recommended fiber intake is 25 to 38 grams daily. Unfortunately, many Americans fall short of this recommendation. Nut butters can help boost your fiber intake. Pistachio butter offers 3.01 g fiber (12% DV).

Like other nuts, hazelnuts provide various nutrients, including magnesium, copper, and vitamin E. Hazelnut butter is simply made of hazelnuts, not to be confused with chocolate hazelnut spread. Hazelnut butter provides 5.01 g protein and 8% DV iron in a 28-gram serving.

Pecans are a good source of healthy fats, as well as vitamins and minerals such as copper and vitamin B1. However, they are not as high in protein as other nuts. A 31-gram serving of pecan butter provides 3 g protein and 12% DV fiber.

Compared to other nut and seed butters on this list, macadamia butter delivers the least amount of protein at 2 g in a 28-gram serving. It offers 3 g fiber (12% DV), but is on the higher side for saturated fat, at 4 g (20% DV). The U.S. Dietary Guidelines recommend limiting saturated fat intake for the day to 10% of total calories to protect the heart.

Nonetheless, macadamias are a source of essential nutrients, including iron, magnesium, manganese, and vitamin B1. Macadamia butter and all nuts can fit into a balanced diet so long as you’re mindful of portion sizes and other sources of saturated fat, and consume a variety of nutrient-rich foods like fruits, vegetables, lean proteins, and other high unsaturated fat sources (monounsaturated and omega-3).

While flavored nut butters may tempt your taste buds with swirls of jelly, honey, or bursts of cookie bits, their alluring additions may negate the benefits of the nuts they’re made with. Beyond added sugars, some brands include more unhealthy fats like saturated fat or hydrogenated oils, adding another layer of concern for your heart health.

For example, some peanut butter with jelly brands are high in sugar, containing up to 18 grams of sugar. Other brands of flavored nut butter are high in saturated fat at 5 grams (25% DV) in a serving.

Due to its popularity and combination of unhealthy ingredients, chocolate-flavored hazelnut spread is a distinct category of its own. Though the hazelnuts provide vitamins and minerals, they’re listed third in the ingredients after sugar and palm oil (a higher saturated fat oil).

A 2-tablespoon serving of chocolate hazelnut spread contains 20 g of sugar. For reference, it’s recommended to limit daily added sugar intake to 25-36 g. Unlike some other nut butters, including flavored ones, chocolate hazelnut spread offers less protein at 2 g. It also delivers a high amount of saturated fat at 10.5 g, 50% of the recommended daily limit.

For a healthier nut or seed butter, choose those with simple ingredients such as nuts or seeds and maybe a dash of salt. A nut or seed butter with added sugar will typically list sugar or other sugary sources like high fructose corn syrup, corn syrup, dextrose, or honey.

Any additional fat present in the product will be mentioned on the label as either partially hydrogenated or hydrogenated oils. No-stir nut butter typically has added fat in it in the form of palm oil. Remember, oil separation is natural, just give it a good stir before diving in!

Navigating the diverse world of nut and seed butters can feel like cracking open a mystery nut itself. But remember, there’s no single “best” choice—it’s a personal treasure hunt for nutrient-packed spreads that align with your unique dietary needs and preferences. Prioritize natural versions higher in nutrients, steer clear of added sugars and unhealthy fats, and don’t hesitate to experiment with different options.