Nut butters are an easy way to add flavor, creaminess, and good nutrients like protein, fiber, and healthy fat to your meals and snacks. Whether you love them in a traditional PB&J, blended into a dressing or dipping sauce, or spooned right out of the jar, they’re an easy addition to any meal. Below, you’ll find the one nut butter we named the healthiest. However, with so many options on store shelves, why stop with one? These are the nut butters to add to your pantry repertoire.

What Makes Nut Butter Healthy?

Nut butters have a creamy texture that provides protein, healthy fats, fiber, and a variety of vitamins, and minerals like vitamin E, B-vitamins, phosphorus, and zinc. Per 2 tablespoon serving, most nut butters provide around 180 to 200 calories, 14 to 16 grams of total fat, 1.5 to 3 grams of saturated fat, and 2 to 4 grams of fiber. The protein can vary between almond, peanut, and soy butter, providing between 7 to 10 grams of protein, while sunflower and cashew butters have 3 and 5 grams of protein, respectively. Nutrition information varies from brand to brand, so always check the nutrition facts panel.

In the market, you’ll find all sorts of nut butters including organic, creamy, chunky, reduced fat, no added sugar, no preservatives, and minimal ingredients. Choose the one that meets your individual needs and be on the lookout for varying amounts of salt or added sweeteners.

Since they are made from nuts and seeds, all nut butters are hefty on calories, so portions always matter. For meals, stick with 2 tablespoon portions, while snacks should be around 1 tablespoon. This helps keep calories at bay, while still reaping the nutritional benefits of the nut butters.

What Should You Look for When Buying Nut Butter?

When buying nut butter, there are a few things you want to look for.

Protein

Some nut butters provide more protein than others. If you’re looking for nut butter with more protein per serving, opt for soy, peanut or almond butters with 7, 8, and 10 grams of protein, respectively.

Fiber

If you’re looking for more fiber, almond and sunflower butters have 4 grams each, while peanut has 3 grams.

Added Sugar

Some varieties of nut butters are free of added sugar, while others contain it. Traditional jars of nut butter with added sugar typically contain about a 1/2 teaspoon of added sugar per serving. It’s the flavored nut butters with honey, caramel, or other sweets added that have more added sugar, and should be enjoyed as an occasional special treat.

Ingredients

You can find nut butters with two ingredients: nuts and salt. Other varieties have added sugar, palm oil, and other ingredients that act as stabilizers and emulsifiers, which help the nut butter combine with the nut oil. Opt for the nut butter that works best for your dietary needs and taste preferences.

One thing to remember with any nut butter: they can be calorie heavy, with between 180 to 200 calories per 2 tablespoon serving — so aim to measure portions and minimize eating it right from the jar.

What Is the Healthiest Nut Butter?

Although nut butters are pretty similar in nutritional value, peanut butter gets top marks. Not only is it easy to find creamy or chunky varieties, but it has a good mix of protein and fiber. Plus, it brings to mind nostalgic memories of a good old PB&J.

Per 2 tablespoon serving, peanut butter provides 190 calories, 16 grams total fat, 2 grams saturated fat, 3 grams fiber, and 8 grams protein. In addition, peanuts are rich in monounsaturated fats, which may reduce the risk of heart disease and help lower "bad" LDL cholesterol levels.

When shopping, be cautious of the term "natural," which doesn’t mean it’s a healthier version of this nut butter. Both "natural" peanut butter, which is made with just peanuts and salt, and "regular" peanut butter made with added oil have little difference in the saturated fat between the two.

Other Nut Butters to Try

Luckily, over the past 20 years the nut butter aisle has expanded, and there are other nut butter options you can enjoy, including soy nut butter, almond butter, and sunflower seed butter.

Soy Nut Butter

This creamy nut butter is made by grinding down roasted soybeans. It provides all 9 of the essential amino acids, making it a complete protein. Like other nut butters, it’s free of cholesterol, but is brimming with polyunsaturated fat, which the American Heart Association recommends for heart health. It contains soy isoflavones, which also act as antioxidants. Plus, it’s a great nut butter for those with peanut and tree nut allergies.

Nutrition Info (per 2 tablespoon serving): 200 calories; 14g total fat; 2g saturated fat; 2g fiber; 10g protein

Almond Butter

Made from ground almonds, this nut butter is perfect for those who are allergic to peanuts, but still want a nut butter with a creamy texture. Almond butter contains monounsaturated fats, which help lower your LDL ("bad") cholesterol and raise HDL ("good") cholesterol. It also provides heart healthy omega-3 fats and the antioxidant vitamin E.

Nutrition Info (per 2 tablespoon serving): 190 calories; 16g total fat; 1.5g saturated fat; 4g fiber; 7g protein

Sunflower Seed Butter

This seed butter is made by grinding roasted hulled sunflower seeds in a food processor. It provides the antioxidant vitamin E, healthy mono and polyunsaturated fats, magnesium, and protein. Although it has slightly less protein per serving, it does have a bit more fiber compared to some other nut butters. It’s also a good alternative to peanuts and tree nuts, especially for school lunches or people with allergies.

Nutrition Info (per 2 tablespoon serving): 200 calories; 16g total fat; 2g saturated fat; 4g fiber; 3g protein

Bottom Line: There are now many nut butters to choose from — choose the one that best fits your dietary and individual needs. Remember to measure portions and keep added sugar in check.

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