Nuts About Nut (and Seed) Butters

Nut and seed butters have become a staple in kitchens everywhere, as they’re nutritious, versatile, and offer a wide range of unique flavors and textures. Though peanut butter has long enjoyed the spotlight, you can now find butters made from just about any nut or seed you can think of. To help you decide which options are best for you, let’s take a closer look at the most popular options and their individual benefits.

Almond Butter

Almond butter has gained a reputation as a nutrient-dense alternative to peanut butter. Packed with healthy monounsaturated fats, magnesium, and fiber, almond butter supports heart health, brain function, and skin health. It’s a great option for anyone who wants to get more plant-based protein into their diet. Two tablespoons contain 200 calories, 18 grams of fat, 7 grams of protein, and 4 grams of fiber. Plus, a serving provides vitamin E and magnesium.

Cashew Butter

Creamy and mildly sweet, cashew butter is rich in copper, magnesium, and healthy fats (a whopping 62 percent of that fat the heart-healthy monosaturated kind). It’s particularly beneficial for bone health and energy production, though it is relatively low in fiber. Cashew butter contains 160 calories, 14 grams of fat, 5 grams of protein, and 1 gram of fiber per two tablespoons, plus zinc and copper needs.

Sunflower Seed Butter

For those with nut allergies, sunflower seed butter is an excellent and incredibly nutritious alternative. Made from roasted sunflower seeds, it’s rich in vitamin E and contains more magnesium, phosphorous, zinc, copper, and selenium than almond butter, making it a very anti-inflammatory and antioxidant-rich food. It boasts zinc, B6, folate, and magnesium. Each two-tablespoon serving has 200 calories, 16 grams of fat, 4 grams of fiber, and 7 grams of protein.

Sesame Seed Butter, AKA Tahini

Tahini, made from ground sesame seeds, is rich in calcium, iron, and plant-based protein, making it a great choice for supporting bone health and muscle function. Tahini also contains sesamin, a fat-soluble lignan which prevents the absorption and promotes the excretion of cholesterol in the intestines, with evidence that it can lower both total and LDL cholesterol levels. Sesamin may also have anticancer properties and reduce inflammation. Per two tablespoon serving, tahini has 180 calories, 16 grams of fat, 5 grams of protein and 3 grams of fiber. It also has the most calcium of any of the nut butters.

Walnut Butter

Walnuts are rich in antioxidants and known for their brain and skin health-boosting benefits, and walnut butter is a great way to work them into your diet. Walnut butter is rich in vitamin E, folate, magnesium, copper, zinc, and omega-3s, as well as prebiotics that support gut health. Two tablespoons contain 200 calories, 19 grams of fat, 5 grams of protein, and 2 grams of fiber. It also has around 280 milligrams of ALA omega-3 fatty acids, making it one of the richest sources of omega-3s among nut butters.

Hazelnut Butter

Hazelnut butter is known for its rich, nutty flavor and smooth texture. It’s a great source of healthy fats, vitamin E, and manganese, all of which support heart and skin health. However, it shouldn’t be confused with chocolate hazelnut spreads like Nutella, which are loaded with sugar. Hazelnuts are rich in antioxidants and phenolic compounds that can lower cholesterol and inflammation. Two tablespoons of pure hazelnut butter have 180 calories, 15 grams of fat, 6 grams of protein, and 3 grams of fiber, making it one of the more nutrient-dense options.

Pumpkin Seed Butter

Pumpkin seed butter is a lesser-known option gaining attention for both its nutritional benefits and its vibrant green color. Not only does it provide another alternative for those with nut allergies, but it’s also a nutritional powerhouse for anyone. Pumpkin seed butter is high in iron, zinc, phosphorous, healthy fats, and magnesium, making it a boon to immune and heart health. It has 190 calories, 17 grams of fat, 2 grams of fiber, and 8 grams of protein in two tablespoons.

Pistachio Butter

Pistachios are very nutrient dense, and a little pistachio butter goes a long way when it comes to health benefits. It is packed with heart-healthy monosaturated fats, vitamin E, potassium, magnesium, zinc, copper, and cognitive function-supporting B6. Pistachios are also uniquely antioxidant-rich, containing more antioxidants than blueberries, cherries, and pomegranates. The average pistachio butter clocks in at around 160 calories, 14 grams of fat, 6 grams of protein and 5 grams of fiber in two tablespoons.

Macadamia Nut Butter

Macadamia nut butter is one of the priciest options out there but prized for its creaminess and slight sweetness. Packed with monosaturated fats, antioxidants, magnesium, iron, zinc, and vitamin B1 (thiamin) which supports healthy nerve signaling and carbohydrate metabolism. Macadamia nut butter also has the lowest amount of pro-inflammatory omega-6 fatty acids of all the nut butters. At 195 calories per two tablespoons, macadamia nut butter contains 20 grams of fat, 2 grams of fiber, and 4 grams of protein.

Pecan Butter

One of the newer nut butter options out there, pecan butter has health benefits, but doesn’t pack quite the same nutritional punch as other options on this list. Per two tablespoons, it has the most fat content at 20 grams, as well as the most calories (213). It contains 4 grams of protein and 3 grams of fiber, as well as manganese—a mineral that is essential for energy production and bone health.

How to Choose a Nut or Seed Butter

With so many options, it might feel challenging to pick the best butter for your needs. If going purely by taste, it’s best to choose a nut or seed butter with the least amount of ingredients. Avoid added sugars and hydrogenated oils, including palm, soybean, and cottonseed. In essence, the kind you need to stir is usually your best bet.

As far as raw or roasted, it really comes down to preference, as the roasting process only very minimally impacts a nut or seed’s vitamin and mineral content. As far as organic, always choose the organic option for cashew, and pistachio butters, as conventional versions are linked to harmful pesticides. Additionally, soaked or sprouted brands of nut and seed butters may offer a bigger nutritional benefit, as the soaking/sprouting process can reduce or eliminate phytic acid that prevents the absorption of all those minerals.  

When it comes to nut and seed butters, there’s a flavor and texture to suit every palate. Whether you’re looking to boost your protein intake, get more healthy fats, or simply enjoy a delicious and versatile ingredient, nut and seed butters are an excellent addition to your diet. If you want to know more about how nut and seed butters can benefit you, or how to choose the best one for your health and lifestyle needs, please contact me.