What’s the Healthiest Nut Butter? These 6 Pack the Most Nutrients

Many people love a good, old-fashioned, peanut-butter-and-jelly sandwich. It's a classic for a reason. But these days, peanut butter isn’t the only option when it comes to nut butter. Stroll down a grocery store aisle and you're likely to see dozens of choices. 

All nut butters provide nutrients. But with so many options, which nut butters are the best? We explain what to look for — and what to avoid — when choosing the healthiest nut butter. 

Is nut butter good for you?

Since nut butter is made from ground nuts, it retains all of the nuts’ nutrients. No matter which nut butter you choose, you’ll be getting a good amount of:

• Healthy unsaturated fats that support heart health 

• Plant-based protein, which plays a crucial role in building muscle, bone, cartilage, and skin

• Fiber to support gut health, heart health, and blood sugar

• Antioxidants, which are nutrients that protect your body from damage 

Nut butters also contain important nutrients like: 

• Calcium

• Potassium

• Iron

• Magnesium

Here are 6 of the healthiest nut butters you can choose. 

1. Almond butter

All nut butters provide fiber and protein. But almond butter is higher in both these nutrients than most other nut butters. 

Almond butter is also the highest in vitamin E. This is an antioxidant that helps protect your body’s cells from oxidative stress that can increase your risk of conditions like heart disease, Type 2 diabetes, and cancer. 

And almond butter is an excellent source of magnesium. This mineral has many different jobs in your body, including supporting healthy nerve and muscle function. 

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• Nuts highest in protein: Nuts can contribute to your daily protein needs. Almonds are among the nuts with the most protein. 

• Which nuts are best for your heart? All nuts are nutritious and can help lower your risk of heart disease. But these nuts may be the best ones for heart health. 

• Plant-based protein sources: You don’t need to eat animal products to meet your protein requirements. But your diet should include different plant-based proteins to help you meet your protein needs.

2. Peanut butter

Peanut butter may be the most popular of all the nut butters — although technically peanuts are a legume, not a nut. Peanut butter is tied with almond butter for the highest protein, with 7 g per serving. 

Peanuts also contain high amounts of two B vitamins: folate and niacin. Folate helps to make healthy red blood cells, RNA, and DNA. Niacin helps the body turn food into energy. 

Peanut butter is usually the least expensive and easiest to find of all the nut butters. 

3. Cashew butter

Cashew butter is a great source of iron — with 9% of your daily needs per 2 tbsp serving. Our bodies need iron to make hemoglobin. Hemoglobin is the part of red blood cells that delivers oxygen to the different parts of your body. 

Cashew butter is often more expensive than other nut butters due to the higher cost of cashews and more limited production. 

4. Walnut butter

Walnut butter contains the most omega-3 fats of any nut butter. This is a major benefit, since these healthy fats support many different body functions, including your:

• Heart and blood vessels

• Immune system

• Lungs

• Hormones

Walnut butter isn’t as common as other nut butters. But you can find it in some major super markets and health food stores. 

5. Sun butter

Sun butter is made from sunflower seeds, not nuts. But it has become a popular alternative to nut butters, especially for those with nut allergies. 

Like nut butters, sun butter provides protein, fiber, and healthy fats. And it’s particularly high in certain minerals. Sun butter has more magnesium than nut butters. It has about a quarter of your daily needs in just 1 serving. And it’s high in selenium, a mineral that supports thyroid function, fertility, and immune health.

6. Pistachio butter

Pistachios are very high in potassium. Potassium is an electrolyte that plays several important roles in your body. It helps with:

• Muscle contraction

• Supporting bone health

• Fluid balance

• Regulating blood pressure 

Many people love pistachio butter's unique flavor and creamy texture. Just note that there’s a difference between pistachio butter and pistachio cream. Pistachio cream is often sweetened and flavored. Pistachio butter is simply ground pistachios with no added ingredients — except maybe salt. 

Comparing nut butter nutrients

The table below compares the nutrients in a 2 tbsp serving of different nut butters.

What is the healthiest nut butter to choose?

To choose the healthiest nut butter, take a look at the nutrition label and ingredients list. Here are some things to keep in mind.

What to look for:

• A simple ingredients list: The ingredients list should name only the nuts (or seeds) used and optional salt. Many nut butters also have unsalted versions. 

• A layer of oil on top: Nut oils naturally separate from the ground nuts. A layer of oil on top is usually a sign of minimal processing. When you first open the jar, you’ll need to stir the oil into the ground nuts. 

What to avoid:

• Nut butters that come “pre-stirred:” These nut butters usually contain an added oil — like palm oil — to help prevent separation and keep a smooth texture. But these added oils are high in saturated fats and have fewer nutrients than natural nut oils.

• Added sugar: Check the ingredients list, and try to stick to unsweetened nut butters. 

• Artificial flavors: Artificial flavors might include chocolate or vanilla flavoring. This is usually a sign that the nut butter has been more highly processed.

• Large amounts of salt: Some salt is OK. But too much salt is associated with high blood pressure, which is a risk factor for heart disease and stroke. Look for a nut butter with less than 138 mg (about 6% Daily Value) per 2 tbsp serving. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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