Nut Butter

Nut Butter is a great alternative to peanut butter that can be a healthy snack, without the refined sugars and fillers.

Best Healthy Nut Butter

#1 Real Supplements Rated Best in 2020
Nuttzo Organic Crunchy 7 Nut And Seed Butter, 26 Ounce
  • VERSATILE: Add NuttZo to smoothies for a protein punch, drizzle on your favorite desserts, spread on fruit, crackers & veggies, or enjoy by the spoonful. Made with the finest organic & non-GMO ingredients.
  • NUTRITIOUS: The philosophy at NuttZo is simple: low in sugar, nutrient dense, delicious snacking with heart. Every serving gives you 7 grams of protein and our ingredients are organic, kosher, vegan & non-GMO.
  • NON-GMO CERTIFIED: Made with the finest non-GMO ingredients, our NuttZo butter brings you a nutrient-dense, mouth-watering snacking experience. It comes in an upside down jar for easy stirring.
  • RICH BLEND: NuttZo offers a blend of 7 nuts & seeds including Peanuts, Cashews, Almonds, Brazil Nuts, Flax Seeds, Sunflower Seeds, and Hazelnuts - providing the vitamins, minerals & protein your body needs.
  • NUTRITIOUS DIET: With a mission to spread love and inspire a new way of eating, NuttZo offers refrigerated snack bars, 2go packs and mixed nut and seed spreads for delicious snacking.
#2 Real Supplements Rated Best in 2020
Kirkland Signature Mixed Nut Butter
34 Reviews
Kirkland Signature Mixed Nut Butter
  • A Delicious Blend of Almonds, Cashews, Pumpkin Seeds, Chia Seeds. & Flax Seeds
  • This Amazing Nut Butter Blend is Great For Dipping Fruits & Vegetables
  • 7 Grams of Protein Per Serving!
#3 Real Supplements Rated Best in 2020
RX Nut Butter, Vanilla Almond Butter, 1.13oz, 10 Count, Keto Snack, Gluten Free
  • RX Nut Butter is the nut butter that’s more than nuts. Combining tasty, high-value ingredients (like egg whites, dates and nuts) in a smooth, satisfying texture, this snack is protein-packed and tastes delicious
  • Made with 5 simple ingredients, this creamy Peanut Butter snack will satisfy your sweet and salty craving without any of the bad stuff
  • This single serve pouch is perfect for on the go; it’s the squeezable, spreadable snack that tastes good and is good for you- go ahead, eat it straight from the pouch
  • No gluten, no soy, no dairy, no artificial flavors, non GMO, no preservatives, no fillers, no B.S.
  • No surprises here. One look at our wrapper and you can see what we’re all about
#4 Real Supplements Rated Best in 2020
Keto Nut Butter Fat Bomb [Crunchy] - 10 Oz - Macadamia Low Carb Nut Butter Blend (1 net carb), Keto Almond Butter with MCT Oil, Left Coast Performance
  • STIR WELL BEFORE EACH USE: This product will naturally separate FOR A CONSISTENT SPOONFUL EACH TIME MAKE SURE TO STIR WELL, THE SALT WILL NATURALLY SETTLE. STORAGE SUGGESTIONS: For a thicker consistency pop it in the fridge for a few minutes (we don't recommend storing it in the fridge for long periods of time because it gets too thick), for a thinner consistency store this product in a dark, cool cupboard.
  • PRODUCT ISSUES? SHIPPING ISSUES? . BUY WITH CONFIDENCE 100% MONEY BACK GUARANTEE If you don’t love our Keto Nut Butter, Left Coast Performance will happily provide a full refund. 100% satisfaction guaranteed. Simply contact our support team through Amazon or through e-mail
  • MACADAMIA NUTS: These ultra low carb, nutrient dense nuts are referred to as the "King of Nuts" which is why they're the primary ingredient in our formula. These powerhouse nuts are scientifically proven to lower blood sugar, help with weight loss, reduce inflammation and aid in achieving ketosis.
  • NEW 10oz JAR - We've switched from 8oz glass jars to 10oz plastic jars. The plastic jars are lighter & cheaper to ship so we can offer more of our delicious nut butter at the same price.
  • CRUNCHY, SWEET & SALTY NUT BUTTER - A perfect snack for anyone following a low carb or ketogenic diet. Use it in your favorite fat bomb recipe. Eat our nut butter straight out of the jar, add it to smoothies or with full fat yogurt. Eat it with celery or drizzle it over a square of dark chocolate for a delicious keto friendly dessert. Made locally in Oregon, we hand grind our nuts to achieve the perfect consistency.
#5 Real Supplements Rated Best in 2020
BARNEY Almond Butter, Bare Smooth, No Sugar No Salt, Paleo, KETO, Non-GMO, Skin-Free, 16 Ounce
  • SKIN-FREE, CALIFORNIA ALMONDS – We blanch premium California almonds to remove the skin to produce an ultra-smooth, no-stir, grit-free texture
  • BARE ESSENTIALS - Only two ingredients; the same great taste without added sugar or salt
  • NON-GMO - Our small-batch blends use only the finest ingredients
  • ALLERGEN FREE – Peanut-Free, Gluten-Free, Soy-Free, Dairy-Free, Egg-Free
  • FITS YOUR LIFESTYLE - Clean eating plant based protein that is certified Paleo, KETO, Vegan and Kosher
#6 Real Supplements Rated Best in 2020
RX Nut Butter, Vanilla Almond Butter, 10oz Jar, Pack of 2, Keto Snack, Gluten Free
  • RXBAR, RX Nut Butter is the almond butter that’s more than nuts. Combining tasty, high-value ingredients (like egg whites, dates and nuts) in a smooth, satisfying texture, this snack is protein-packed and tastes delicious
  • Each box contains 2 multi serve nut butter jars. Perfect for on the go, afternoon snacking, ketogenic diet, quick breakfast and low carb diets. Taste great with fruit, toast, oatmeal, smoothies, protein shakes, yogurt or straight from the jar
  • Made with 5 simple ingredients, this creamy almond nut butter snack will satisfy your sweet and salty craving without any of the bad stuff. Great for keto diet or low carb snack
  • Gluten free, no soy, no dairy, no artificial flavors, non GMO, no preservatives, no fillers
  • Perfect as part of a high-protein on the go snack, as a high-protein spread, or on its own straight out of the jar. Stir the jar well before eating
Sale#7 Real Supplements Rated Best in 2020
RX Nut Butter, 6 Flavor Variety Pack, 1.13oz, 10 Count, Keto Snack, Gluten Free
  • RXBAR, RX Nut Butter is the nut butter that’s more than nuts. Includes; 1 Peanut Butter, 2 Honey Cinnamon, 2 Chocolate Peanut Butter, 1 Almond Butter, 2 Vanilla Almond Butter, 2 Maple Almond Butter. Combining tasty, high-value ingredients (like egg whites, dates and nuts) in a smooth, satisfying texture, this snack is protein-packed and tastes delicious
  • Each box contains 10 single serve nut butter squeezable packets. Perfect for on the go, afternoon snacking, ketogenic diet, quick breakfast and low carb diets. Taste great with fruit, toast, oatmeal, smoothies, protein shakes, yogurt or straight from the packet
  • Made with 5 simple ingredients, this creamy nut butter squeezable snack will satisfy your sweet and salty craving without any of the bad stuff. Great for keto diet or low carb snack
  • Gluten free, no soy, no dairy, no artificial flavors, non GMO, no preservatives, no fillers
  • Perfect as part of a high-protein on the go snack, as a high-protein spread, or on its own straight out of the packet. Simply knead the packet well before opening
#8 Real Supplements Rated Best in 2020
Justin's Classic Almond Butter, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Keto-friendly, Responsibly Sourced, 16 Ounce Jar, Pack of 1
302 Reviews
Justin's Classic Almond Butter, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Keto-friendly, Responsibly Sourced, 16 Ounce Jar, Pack of 1
  • Organic Honey, Certified Gluten Free, NON GMO Project Verified, Kosher
  • 6g Protein, 4g Sugar, 3g Fiber, 0g Trans Fats, 100 percentage delicious
  • MEET THE FAMILY : Try our 6 other delicious flavors: Classic, Chocolate Hazelnut, Cinnamon, Maple, Coconut and Vanilla Almond Butter
  • The product contains almonds and produced on equipment that also processes other tree nuts, peanuts
#9 Real Supplements Rated Best in 2020
Nuts 'N More Chocolate Chip Cookie Dough Peanut Butter Spread, All Natural High Protein Nut Butter Healthy Snack, Omega 3’s and Antioxidants, Low Carb, Low Sugar, Gluten-Free, Non-GMO, 16 oz Jar
  • CHOCOLATE CHIP COOKIE DOUGH PEANUT SPREAD, Go ahead. Put your hand in the cookie jar. Specially created for chocolate peanut butter lovers that want all the flavor but none of the GUILT! 11 grams of protein per serving plus flax added for omega 3's.
  • SO MANY WAYS TO ‘N JOY, So good you’ll want to eat it right off the spoon. A delicious guilt-free treat, spread it on fruit, add to smoothies, pancakes, protein shakes, breakfast oatmeal, cookie recipes, energy bars or protein balls. Be creative!
  • SAY GOODBYE TO THE CRAVING, Say hello to a delicious way to eat healthier. Tell your sweet tooth its payback time with a convenient high protein snack, health supplement, dessert or meal replacement. Crush hunger with great taste that’s good for you!
  • WHOLE FOOD NUTRITION, we’ve pumped up the protein to almost double that of ordinary peanut butter using only high-quality isolate whey protein from happy cows. We boosted the antioxidants, essential fats and fiber, and banned all fillers and binders.
  • INDULGENTLY DELICIOUS, You deserve MORE! We put the fun back into healthy eating with MORE fabulous flavors. So now you can look forward to living a balanced healthy lifestyle. MORE protein. MORE flavors. MORE delicious. What more can you ask for?
#10 Real Supplements Rated Best in 2020
Trader Joes Mixed Nut Butter Almonds, Cashews, Walnuts, Brazil, Hazelnuts, & Pecans 12 oz
  • 12 Ounce Jar
  • A nourishingly nutty blend of some of our favorite nuts
  • The nuts are dry roasted, then ground together into creamy bliss
  • One-of-a-kind mix of almonds, cashews, walnuts, Brazil nuts, hazelnuts, and pecans
#11 Real Supplements Rated Best in 2020
NuttZo KETO Nut Butter Crunchy, 12 Ounce, 7 mixed nuts & seeds, fat bomb, high fat, low carb, paleo, whole30, vegan
47 Reviews
NuttZo KETO Nut Butter Crunchy, 12 Ounce, 7 mixed nuts & seeds, fat bomb, high fat, low carb, paleo, whole30, vegan
  • KETO, WHOLE30, PALEO, LOW CARB: A blend of SEVEN healthy nuts and seeds. The high-quality fats will help boost your energy, keep you satiated, and curb cravings. Great source of fat and nutrients for adults AND kids. Add NuttZo to smoothies for a protein punch, drizzle on your favorite desserts, spread on fruit, crackers & veggies, or enjoy by the spoonful straight out of the jar.
  • NUTRITIOUS: NO added sugar or palm oil, nutrient dense, delicious snacking with heart. Every serving gives you 6-7 grams of protein and our ingredients are kosher, vegan, gluten free & non-GMO.
  • STIR WELL: No added sugars or palm oil so product will naturally separate and salt will naturally settle.
  • STORAGE: For a thicker consistency chill in the refrigerator; for a thinner consistency store product in a dark, cool cupboard.
  • LOOK FOR OTHER NUTTZO PRODUCTS: NuttZo offers refrigerated snack bars, 2go packs and mixed nut and seed spreads for delicious snacking. www.nuttzo.com @eatnuttzo
#12 Real Supplements Rated Best in 2020
Big Spoon Roasters Dark Chocolate Almond Butter With Sea Salt & Raw Honey - Raw Honey Almond Butter - Crunchy Almond Butter w/ Bee-Friendly Almonds - Keto, Gourmet, Pure Almond Nut Butter - 13 Ounces
72 Reviews
Big Spoon Roasters Dark Chocolate Almond Butter With Sea Salt & Raw Honey - Raw Honey Almond Butter - Crunchy Almond Butter w/ Bee-Friendly Almonds - Keto, Gourmet, Pure Almond Nut Butter - 13 Ounces
  • FRESH, NATURAL, CREAMY ALMOND BUTTER: Every jar of Big Spoon Roasters Almond Butter packs the finest ingredients, unique coarse-ground texture, rich flavors & responsible production; All natural, pure almond butter
  • CERTIFIED POLLINATOR FRIENDLY ALMONDS: All almond butter flavors that leave our facility feature bee friendly, heirloom Mission variety almonds sourced from responsible partner farms in California; No refined sugar, no palm oil
  • THE CHOCOLATE BLISS: Our Dark Chocolate Sea Salt Almond Butter uses a rich, organic stone ground chocolate blend that goes hand in hand with the nutty, crunchy goodness of premium almonds; Delicious, creamy honey nut butter & natural almond butter
  • THE BEST INGREDIENTS, NO JUNK: We take great pride in using the best, all-natural ingredients out there with 100% transparency; No hidden junk, no additives; Gluten free, soy free, palm free, egg free almond nut butters
  • HANDCRAFTED, ARTISANAL, RESPONSIBLE: Our crunchy almond butters are handcrafted to order with great care & in small batches; 1% of all our sales is donated to various environmental charities; Click ‘Add to Cart’ to order right away
#13 Real Supplements Rated Best in 2020
#14 Real Supplements Rated Best in 2020
Amazon Brand - Happy Belly Almond Butter, 27 Ounce
  • One 27-ounce jar of almond butter
  • Packaging might vary
  • Made from dry roasted almonds
  • Stir before use, as oil separation occurs naturally.
  • If you like Justin's almond butter, we invite you to try Happy Belly
#15 Real Supplements Rated Best in 2020
Vör Pure Macadamia Nut Butter Spread (11oz) | Only One Ingredient | No Sugar, No Salt | Vegan, Paleo, Keto, Whole 30 (11oz Jar)
  • Contains only dry roasted macadamia nuts. No sugar or salt needed when you use the very best.
  • Perfectly pure macadamia nut butter, ideal for vegan, keto, paleo, Whole 30, low-carb & low salt diets.
  • 100% plant based, cruelty free and ethically produced in the USA. Contains NO palm oil.
  • Certified Kosher, soy free, dairy free, egg free with BPA free packaging.
  • Explore our other flavors: Almond Butter, Cashew Butter, Pecan Butter, Peanut Butter & more.
#16 Real Supplements Rated Best in 2020
Performance Nut Butter Macadamia, Coconut and Cashew Nut Butter Keto, Paleo and Vegan Friendly Low Carb Healthy Fat Bomb Plant Based Ketogenic & Whole 30 Approved Snack
  • DELICIOUS & SATISFYING - Fuels your power not your cravings, don’t cheat with glucose and endurance gels that simply get you high then send you crashing. Pro athletes say the ingredients in Performance keto friendly nut butter make the best low carb snack for diabetics and competitors - elevating energy, while satisfying your salty and sweet tooth, so you defeat the temptation to cheat on a ketosis diet, without the stimulants, sugar or crash!
  • 100% REAL, 100% NATURAL – No Sweeteners, No Added Sugar, Gluten free, Soy Free, Keto, Paleo, Vegan, Whole 30, Kosher, non GMO, no Artificial Flavors, No Preservatives, No filers. Just real natural and organic greatness!
  • PERFORMANCE OPTIMIZED – Blended For Greatness: While most nut butters simply focus on taste, our sports performance biomedical engineer formulated the only energizing diet pouches with a PERFECTLY BALANCED fatty acid profile that promotes decreased inflammation while supporting maximum ENDURANCE, STAMINA, POWER & SPEED. Believe us, your body will thank you.
  • EMPOWERING BRAIN FOOD – Focus, Clarity & Mood: Studies show Macadamia nuts, Cashew nuts and coconut’s powerful nutrient profiles contain the ideal balance of Omega-3, Omega-9, MCT, and Palmitoleic acid, empowering the stable happy moods, and optimized cognitive speed you need to outperform the competition at work, home, and sporting events.
  • 100% SATISFACTION GUARANTEED - Need to Try It & See For Yourself? Try Performance Nut Butter squeeze packs for 30 days - enjoy every last drop - feel 100% satisfied with how it enhances your power, stamina, endurance, speed, mood stability, and focus or we’ll extend a full, prompt, friendly refund or replacement – whatever makes you happiest.
Sale#17 Real Supplements Rated Best in 2020
Justin's Classic Cashew Butter, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Responsibly Sourced, 12oz Jar
  • 1 JAR : Includes 1x 12oz Jar of Justin's delicious Classic Cashew Butter
  • JUST THE FACTS : Only Two Ingredients, Certified Gluten-Free, Vegan, Non-GMO Project Verified, Orangutan Friendly Palm Oil, Kosher
  • BY THE NUMBERS : 5g Protein, 2g Sugar, 1g Fiber, 0g Trans Fats, 100% delicious
  • MEET THE FAMILY : Try our Maple Cashew Butter, Classic & Honey Peanut Butter, and our 7 flavors of Almond Butter
  • CONTAINS CASHEWS : Produced on equipment that also processes other tree nuts, peanuts and soy
#18 Real Supplements Rated Best in 2020
FBOMB Macadamia Nut Butter: Keto Fat Bombs, Natural Roasted Macadamia Nuts | High Fat, Low Carb Snack, High Quality Energy | Paleo, Whole30, Keto Snacks | Macadamia & Sea Salt - 8 Oz Jar
  • HIGH QUALITY FAT BOMBS: It’s what we do best! Nut Butters are one of the best high-fat snacks you can find. We make them using a proprietary cool-grind process that produces a creamy base texture with a few small nut chunks. We believe this unique texture provides the ultimate nut butter experience!
  • WHOLE30, PALEO & KETO: FBOMB nut butters support a Keto, Paleo, Whole30, and low-carb lifestyle. The high-quality fats will help boost your energy, keep you satiated, and curb cravings. You can also feel great about giving FBOMB nut butter to your kids. It’s a fantastic source of fat and nutrients for little bodies that need long-lasting fuel without the carb crash.
  • CONVENIENT JARS: You asked and we listened. These 8oz jars are filled with our popular FBOMB macadamia nut butter made to be a perfect addition to your food pantry or refrigerator. As a natural real-food product, the natural oils in FBOMB nut butter will separate inside the jar. For best consistency we recommend keeping it in your refrigerator and stirring prior to each use.
  • NATURAL ENERGY: Macadamia nuts are known for their high-quality fat profile, with a very pleasant and mild taste. It’s the highest density energy source of its kind and is superior to most of the energy shots and bars out there.
  • DROP FBOMBS LIKE A PRO: We love eating our nut butters by spoonfuls straight out of the jar but that’s just one way to enjoy this delicious snack. Stir it into yogurt, drizzle it over low-carb desserts, use it in place of peanut butter and almond butter, or add it in recipes to make your own fat bombs!
#19 Real Supplements Rated Best in 2020
Nuts 'N More Chocolate Maple Pretzel Peanut Butter Spread, All Natural High Protein Nut Butter Healthy Snack, Omega 3’s, Antioxidants, Low Carb,Low Sugar,Gluten-Free, Non-GMO,No Preservative,16 oz Jar
  • CHOCOLATE MAPLE PRETZEL PEANUT SPREAD, no one’s got a combo like this! Sweet, salty, smooth, crunchy, chocolatey all at the same time. Total taste bud satisfaction. Gluten free, loaded with 11g of protein per serving plus flax added for omega 3's.
  • SO MANY WAYS TO ‘N JOY, So good you’ll want to eat it right off the spoon. A delicious guilt-free treat, spread it on fruit, add to smoothies, pancakes, protein shakes, breakfast oatmeal, cookie recipes, energy bars or protein balls. Be creative!
  • SAY GOODBYE TO THE CRAVING, Say hello to a delicious way to eat healthier. Tell your sweet tooth its payback time with a convenient high protein snack, health supplement, dessert or meal replacement. Crush hunger with great taste that’s good for you!
  • WHOLE FOOD NUTRITION, we’ve pumped up the protein to almost double that of ordinary peanut butter using only high-quality isolate whey protein from happy cows. We boosted the antioxidants, essential fats and fiber, and banned all fillers and binders.
  • INDULGENTLY DELICIOUS, You deserve MORE! We put the fun back into healthy eating with MORE fabulous flavors. So now you can look forward to living a balanced healthy lifestyle. MORE protein. MORE flavors. MORE delicious. What more can you ask for?
Sale#20 Real Supplements Rated Best in 2020
Keto Peanut Butter with Macadamia Nuts and MCT Oil 10oz - [Smooth] Keto Nut Butter Spread | Perfect fat bomb, low carb keto snack (1g net carbs)
  • STIR WELL BEFORE EACH USE: This product will naturally separate FOR A CONSISTENT SPOONFUL EACH TIME MAKE SURE TO STIR WELL The salt will naturally settle if not stirred.
  • PRODUCT ISSUES? SHIPPING ISSUES? . BUY WITH CONFIDENCE 100% MONEY BACK GUARANTEE If you don’t love our Keto Peanut Butter, Left Coast Performance will happily provide a full refund. 100% satisfaction guaranteed. Simply contact our support team through Amazon or through e-mail
  • MACADAMIA NUTS: These ultra low carb, nutrient dense nuts are referred to as the "King of Nuts" which is why we included them in our formula. These powerhouse nuts are scientifically proven to lower blood sugar, help with weight loss, reduce inflammation and aid in achieving ketosis.
  • MCT Oil - Made with Left Coast Performance's premium C8 / C10 MCT Oil from Coconuts. MCT's are metabolized differently than other fats as they are readily converted into ketones for energy*.
  • A PERFECT LOW CARB, KETO SNACK - Add it to your favorite low carb keto yogurt or smoothie. Eat it with celery or drizzle it over a square of dark chocolate for a delicious keto friendly dessert. Made locally in Oregon, we hand grind our nuts to achieve the perfect consistency.

Going Nuts — For Nut and Seed Butters, That Is

From cashew to pistachio and sesame to sunflower, seed and nut butters have become popular products that dietitians continue to recommend and that people enjoy—and for good reasons. Seed and nut butters contain healthful nutrients, come in several varieties, and can be used as a smooth, nutritious sandwich spread.

Unlike jams, jellies, butter, and margarine, seed and nut butters naturally contain healthful fats that benefit heart health, reduce the risk of heart disease and type 2 diabetes, and even lower the risk of obesity despite their high fat content—2 T of a seed or nut butter contain, on average, 16 g of fat.

“Each variety offers something a little different, and all are beneficial in their own way,” says Nancy Clark, MS, RD, CSSD, a sports nutrition counselor, food coach, and author. “None of the nuts in them can be labeled bad for your health, and something positive can be said about every single one of them. I think they’re actually one of the best diet foods around because you can put it on bread or crackers, and they’re really satiating. It stays with you so you’re not looking around for cookies or some other empty-calorie junk food.”

Bad Rap for Fat Content
Nut and seed butters may contain a significant amount of fat per serving, but it’s the types of fat that benefit heart health. The butters tend to be rich in both monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs). Both are known to decrease LDL cholesterol and triglyceride levels, lowering the risk of metabolic syndrome, heart disease, and type 2 diabetes. According to the Centers for Disease Control and Prevention, “Improved control of LDL cholesterol can reduce cardiovascular complications by 20% to 50%.”1

“Thirty-five percent of your diet can come from fat if it’s the healthy kind,” explains Ruth Frechman, MA, RDN, CPT, a national spokesperson for the Academy of Nutrition and Dietetics. “You’re much better off eating nut butter sandwiches vs. something like a prime rib steak. A prime rib steak can have a lot more calories than even a few tablespoons of nut butter and lack all the MUFAs.”

The type of fat, in addition to the fiber and protein found in nuts, leads to greater satiation, Clark says. One or 2 T of almond butter will keep people feeling fuller longer than a handful of pretzels will, which could explain why nuts, despite their fat content, have been shown to lower obesity rates.

In a study from the Harvard School of Public Health that examined 51,188 women, researchers found that regular nut consumption was associated with a slightly lower risk of weight gain and obesity.2 In a meta-analysis published in the April issue of the American Journal of Clinical Nutrition, researchers found that, on average, weight and waist measurements changed little among people who consumed a normal vs. a nut-supplemented diet.3 These findings support evidence that nuts and nut butters can be a healthful addition to an individual’s diet, even among people trying to lose weight.

While research regarding the benefits of seeds is lacking, since they have a comparable, nutrient-rich profile as nuts, they should provide similar benefits. Seeds such as flax, chia, pumpkin, sunflower, and sesame are rich in essential fatty acids that the body can’t create and must be obtained through diet alone. Like most nuts, they also generally are high in fiber and protein, making seeds a satiating snack.

Eat in Moderation
The key to gleaning the health benefits from nut and seed butters is to eat them in moderation. “The MyPlate guidelines recommend eating 4 oz of nuts or seeds per week, so you can incorporate nut butters into your diet every single day. Just stick to a couple of tablespoons,” Frechman says.

Dietitians can suggest clients choose natural nut or seed butter varieties to avoid the unnecessary added sugars and trans fat. Manufacturers add trans fat, or hydrogenated oil, to keep the oil from separating during storage, explains Nicole Morrissey, MS, RD, LD, director of nutrition services and diabetes education at South Haven Health System in Michigan. To keep the oil from separating during storage and avoid having to stir the nut or seed butter before serving, recommend clients store the jars upside down when not in use, she says.

While the Nutrition Facts label may list 0 g of trans fat, read the ingredient list. “Products containing less than 0.5 g of trans fat per serving aren’t required to disclose their amounts on food labels,” Morrissey explains.

A wide selection of nut and seed butters lines supermarket shelves. Here, Today’s Dietitian discusses the health benefits of some of the most popular varieties that RDs can share with clients and patients.

Peanut Butter
For many people, peanut butter was and still is an emblem of youth. But because of the increasing prevalence of peanut allergies among children, parents have had to find alternatives.

Of course, if allergies aren’t an issue, there are health benefits that can come from eating peanut butter. A study in the International Journal of Obesity and Related Metabolic Disorders found that peanuts themselves can increase metabolic rate. When subjects consumed 505 kcal (+/- 118 kcal) of peanuts daily for 19 weeks, their resting metabolic rate increased by 11%, and that was without exercise.4

“There are three principal mechanisms that have been identified for explaining the lack of influence of peanut butter consumption on body weight,” says Richard D. Mattes, MPH, PhD, RD, a professor of nutrition science at Purdue University. “One is a high satiety value, so you offset somewhere around two-thirds of the energy of the nuts or nut butter just by spontaneously eating less at other times of the day. For whole nuts, a second [mechanism] is that we don’t chew them especially well, so we lose 5% to 15% of the energy just in the stool. And then there are multiple studies that report there seems to be a rise in resting energy expenditure rate from daily consumption. The mechanism in that isn’t entirely clear, but it’s intriguing.”

Peanuts also contain one of the highest amounts of protein per serving among nuts and seeds—although it should be noted that despite their name, peanuts technically are classified as a legume as opposed to a nut. However, common usage throws them into the latter category and, according to the USDA, peanuts account for 67% of total nut consumption. When comparing peanuts with the other 33%, the 7 g of protein they contain in a 2-T serving puts peanut butter at the top of the nut butter scoreboard.

Walnut Butter
Despite the healthful benefits of peanuts and peanut butter, some RDs favor walnut butter. “At the top of my list for nut butters would be walnut butter because it contains the greatest amounts of omega-3 fatty acids,” says McKel Hill, MS, RD, LDN, a health and wellness coach at Health to You in Nashville, Tennessee. “These are important in our daily diets, and most of us eating the standard American diet lack omega-3s.” Omega-3 fatty acids have anti-inflammatory properties that make them an important nutritional recommendation for patients suffering from inflammatory and autoimmune diseases, such as Crohn’s disease, lupus erythematosus, multiple sclerosis, and rheumatoid arthritis.

Not only do walnuts contain omega-3s, they’re also abundant in polyphenols, or antioxidant compounds. A recent study published in Food & Function found that walnuts, when compared with nine other types of nuts, were loaded with the highest number of polyphenols.5 That’s good news for both walnut lovers and people and patients trying to lower heart disease risk. Polyphenols have been shown to decrease blood cholesterol, improve blood flow, and reduce inflammation.

Although walnut butter isn’t always conveniently found in stores, it’s not difficult to make at home, though people may wonder why they should go to the trouble of making it when the nut itself suffices. Turning walnuts into a butterlike consistency makes it easier to turn them into a healthful, ready-to-go meal. People can spread walnut butter on thinly sliced apples or whole grain bread, giving them a layer of manganese and plant-based protein. They also can add a tablespoon or two to a fruit smoothie recipe for breakfast.

Almond Butter
Almond butter has grown in popularity as one of the most nutrient-dense tree nuts eaten today. “One ounce of almonds contains about 50% of the daily value of vitamin E, which studies show can possibly reduce the risk of heart disease, and the antioxidant works to support healthy skin and hair,” Frechman says. Almond butter also contains a significant amount of calcium, magnesium, potassium, phosphorous, and iron, all packed into a 2-T serving.

The butter may be particularly beneficial for clients at risk of high cholesterol. Researchers at the Clinical Nutrition and Risk Factor Modification Center of St Michael’s Hospital in Toronto found that adding almonds to patients’ diets can significantly reduce coronary heart disease risk factors, which they link to the MUFAs, protein, and fiber that almonds contain.6 “Almond butter is highest in fiber and lowest in saturated fat,” Morrissey says, noting that even the most healthful of nut butters contain saturated fat, which should be limited in the diet. “Calorically speaking, all fats offer the same number of calories per gram, so portion control still should be emphasized.”

Nonetheless, she explains that fats provide flavor and satiety and are essential to good health. “For those that enjoy nut butters, I think there’s something to be said about learning the fact that satisfaction from food can come in small portions,” she says, adding that of all the nut butters, the almond variety serves the most noteworthy nutrition.

Pistachio Butter
Pistachio butter has been found to positively impact blood glucose levels. A study published in the European Journal of Clinical Nutrition found that consuming 56 g (approximately 2 oz) of pistachios along with high-carbohydrate foods significantly reduced postprandial glycemic response.7 For diabetes patients, pistachio butter could help reduce blood glucose spikes.

Pistachios also have been shown to benefit cardiovascular health. A research review published in the American Journal of Lifestyle Medicine found pistachio consumption to be associated with decreased LDL cholesterol and triglycerides and with increased HDL cholesterol, all important for lowering heart disease risk.

Compared with other nuts, pistachios are significantly high in lutein, an antioxidant typically found in leafy greens. Lutein is known to protect against free radical oxidation of LDL cholesterol, which is important for reducing inflammation and arterial plaque buildup. Suggest to dip apple slices into pistachio butter for an excellent source of copper and vitamin B6 (20% Daily Value), manganese, phosphorus, and thiamin.

Sesame Tahini
Sesame tahini is a seed butter made from lightly toasted, hulled sesame seeds, which contain unsaturated fat and healthful doses of magnesium and iron. Sesame seeds also contain sesamin and sesamol, two unique lignans shown to lower cholesterol.

In a study published in Nutrition Research, researchers asked subjects to consume 40 g (about 1 1/2 oz) of ground toasted sesame seeds per day. By four weeks, average total cholesterol was 6.4% lower than baseline levels, and LDL cholesterol was 9.5% lower than baseline levels. Patients were then asked to resume their normal diets without the sesame supplementation. Four weeks later, the subjects’ cholesterol levels returned to baseline levels.8

These LDL cholesterol–lowering lignans also have been shown to have possible anticancerous effects. Lignans are phytochemicals similar in structure to estrogen, which enable them to bind to estrogen receptors. This gives lignans the qualities that can protect against hormone-related cancers.9

As demonstrated in the study, eating sesame seeds provides healthful nutrients, but the outer layer of the seeds is difficult for the body to absorb. Crushing and grinding the seeds, however, allows the body to absorb the nutrients more easily. This process also yields a paste that can create an ingredient for sauces (see Maple Tahini Blueberry Oatmeal recipe below).

Creamy Goodness
All nut butters are versatile and add creaminess, heart-healthy fats, fiber, and protein that often aren’t found in regular cream sauces and recipes, RDs say. Eat them in moderation, as they can serve as a healthful way to add richness to any dish or a satisfying snack on their own.


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