by Erin D Marion - Published 6 months ago

Nut Butters: Health Benefits & Guide

Nut butters are a great source of plant-based protein and are packed with vitamins and minerals. They come in various flavors, making them appealing to most people.

"The variety of nut butters provides more options, leading to a wider range of nutrients in our diet," says Katie Hake, RD. If you're not a fan of peanut butter and jelly sandwiches, there are plenty of other ways to enjoy nut butter, such as baking with it, adding it to smoothies, soups, and more.

Some research has shown that nut butter consumption is linked to a lower risk of Type 2 diabetes in women. Other research found that people who regularly consume nuts have a lower risk of heart disease. While the nutritional profile of each nut butter varies depending on its main ingredient, all types can be beneficial to your health (for those who don't have allergies).

"Nut butters offer healthy fats, vitamins, minerals, and plant-based compounds crucial for good health," says Marie Spano, MS, RD, sports nutritionist for the Atlanta Braves, Atlanta Hawks, and Atlanta Falcons. And a little goes a long way since nut butters average about 200 calories per 2 tablespoon serving.

When shopping for nut butter, look for options with the shortest ingredient list, as our bodies can process them better, according to Sandra Arévalo, RD, a New York-based spokesperson for the Academy of Nutrition and Dietetics. Try to find a brand that doesn't have added sugar, sodium, or other additives.

Here, RDs weigh in on seven great nut butters to include in your diet:

While technically a legume, peanut butter is the most popular nut butter in the U.S. and a staple on supermarket shelves. Peanut butter boasts the highest protein content among nut butters, says Hake. It's also rich in vitamin E, vitamin B6, magnesium, and potassium. Arévalo notes that it can help manage cholesterol and improve conditions like anemia and heart disease. Its versatility makes it easy to pair with items like bananas for a balanced snack.

Your Comprehensive List of Nut Butters and Their Health Benefits

Almond butter has gained popularity in recent years due to its unique texture and taste, says Hake. Just two tablespoons provide essential minerals like calcium, iron, magnesium, and potassium. It's also rich in vitamin E, which is beneficial for skin health, and contains copper and phosphorus for bone strength, adds Arévalo.

Although sunflower seed butter is technically a seed, Spano says, it is a great option for people with tree nut or peanut allergies. It's also an excellent source of pantothenic acid, magnesium, phosphorus, copper, and manganese. It's a good source of protein, folate, and zinc.

Sunflower seed butter may be particularly good for women. Arévalo explains that sunflower seeds have high amounts of B6 and magnesium, which have been linked to a reduction in cardiovascular disease, menstruation difficulties, and premenstrual syndrome.

When thinking about hazelnut, people may be tempted to reach for a jar of Nutella. Instead, look for natural varieties without chocolate, salt, and excess sugar. Spano says hazelnut butter is an excellent source of vitamin E, copper, and manganese and also contains thiamin and magnesium.

This nut butter is also rich in folic acid and potassium, which aids hormone production and helps reduce the risk of certain cancers, says Arévalo. It can even help reduce high blood pressure.

If you’re looking for a lower-calorie option, try pistachio butter. It’s a good source of protein and lower in fat than most other butters, says Spano. It also contains thiamin, vitamin B6, phosphorous, copper and manganese.

Walnut butter contains the highest amounts of omega-3 fatty acids, which are beneficial to both brain and heart health, says Hake. It can have a creamier, thicker texture compared to other nut butters, but pairs nicely with spices like cinnamon.

Cashews are rich in B vitamins such as B12, B1, and B5, which help correct metabolic disorders, according to Arévalo. However, it's important to be mindful of portion size, as cashews are high in calories.