Nut and seed butters have evolved far beyond classic peanut butter. Now, grocery aisles are filled with a range of spreads, each boasting its unique flavors and potential health benefits. These butters are packed with healthy fats, protein, fiber, vitamins, and minerals, making them excellent additions to a balanced diet. Choosing the right one, however, can be tricky, as each offers distinct nutrients, and not all are equally beneficial.

Image Source: GettyImages

Here’s a ranked list of nut and seed butters, from the healthiest to the least favorable options.

1. Almond Butter

Image Source: GettyImages

Nutritional Highlights:

• High in monounsaturated fats, essential for heart health.
• Provides vitamin E (52% DV in 2 tablespoons), which is an antioxidant protecting cells from environmental damage.
• Rich in protein (6.72 g per serving) and essential minerals like copper and magnesium.

Health Benefits: Almonds have a proven record for supporting heart health, stabilizing blood pressure, and even positively impacting gut health. This butter is also low in saturated fat, making it a top choice for daily use.

2. Walnut Butter

Image Source: GettyImages

Nutritional Highlights:

• Contains monounsaturated fats and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
• Offers a modest 5 g of protein and 2 g of fiber per 30-gram serving.

Health Benefits: Research points to walnuts’ potential anti-inflammatory properties, supporting heart health and cognitive function. Walnut butter is a great choice if you're looking for a plant-based omega-3 source in your diet.

3. Peanut Butter

Image Source: GettyImages

Nutritional Highlights:

• Rich in protein (7.1 g per serving), making it one of the most protein-dense nut butters.
• Delivers vitamin B3, manganese, and healthy fats that support energy metabolism and immune function.

Health Benefits: Peanut butter has long been popular for good reason. It’s a readily available source of plant-based protein and rich in heart-friendly monounsaturated fats. However, look for brands without added sugars or hydrogenated oils to get the full health benefits.

4. Pumpkin Seed Butter

Image Source: GettyImages

Nutritional Highlights:

• High protein content (10 g per 28-gram serving) along with essential minerals like iron, magnesium, phosphorus, and zinc.
• Contains fiber, which supports digestive health.

Health Benefits: Pumpkin seed butter is an excellent alternative for people with nut allergies. The high iron and zinc levels also make it beneficial for immune health and red blood cell production.

5. Sesame Seed Butter

Image Source: GettyImage

Nutritional Highlights:

• Offers calcium (24% DV) and a range of minerals including selenium, zinc, and copper.
• Delivers a good amount of protein and iron.

Health Benefits: Sesame seed butter is valuable for reproductive health and immune function due to its selenium content. It’s also one of the highest sources of calcium among seed butters, making it great for bone health.

6. Sunflower Seed Butter

Image Source: GettyImages

Nutritional Highlights:

• Contains vitamin E (49% DV), monounsaturated fats, and folate, essential for cell health and DNA synthesis.
• Moderate protein content (5.5 g per serving) and fiber.

Health Benefits: Sunflower seed butter is a nutrient-dense option for those with nut allergies. The high vitamin E content is particularly beneficial for skin health, but be cautious of brands that may include added sugars or palm oil.

7. Cashew Butter

Image Source: GettyImages

Nutritional Highlights:

• Moderate protein (5.64 g) and monounsaturated fat content.
• Rich in copper, essential for brain health and energy production.

Health Benefits: While not the highest in protein, cashew butter offers beneficial minerals like zinc and magnesium. Choose unsweetened versions to avoid unnecessary added sugars.

8. Pistachio Butter

Image Source: GettyImage

Nutritional Highlights:

• Moderate in fiber (3.01 g) and protein, with essential minerals like iron and magnesium.
• High in antioxidants which support heart and cell health.

Health Benefits: Pistachio butter is a tasty option with a slightly sweeter flavor. It’s packed with fiber and supports healthy cholesterol levels but is generally pricier than other nut butters.

9. Hazelnut Butter

Image Source: GettyImages

Nutritional Highlights:

• Contains protein, magnesium, and copper.
• High in vitamin E, which supports skin and immune health.

Health Benefits: Hazelnut butter offers a nutty flavor and some beneficial nutrients, though it’s best enjoyed in moderation. Be mindful not to confuse pure hazelnut butter with chocolate-flavored spreads, which contain added sugars and fats.

10. Pecan Butter

Image Source: GettyImages

Nutritional Highlights:

• Low protein content but high in healthy fats and fiber.
• Provides copper and vitamin B1, both essential for energy and heart health.

Health Benefits: Pecan butter has a rich, buttery taste but is lower in protein than many other nut butters. It’s best enjoyed occasionally, as it’s higher in calories with fewer benefits compared to options like almond or peanut butter.

11. Macadamia Butter

Image Source: GettyImages

Nutritional Highlights:

• Lower in protein and fiber than most nut butters.
• Higher in saturated fat, so portion control is key.

Health Benefits: Macadamia butter has a unique flavor and contains beneficial minerals like manganese and iron. However, due to its saturated fat content, it’s best to enjoy it in small amounts within a balanced diet.

12. Flavored Nut Butters

Image Source: GettyImage

Nutritional Concerns:

• Often contain added sugars, oils, and artificial ingredients.
• High in unnecessary calories that may offset the natural health benefits of the nut butter.

Health Tips: Flavored nut butters can be tasty, but they usually contain extra sugars or unhealthy fats. Look for options that keep added ingredients to a minimum, or better yet, try making your own flavored butters at home using natural sweeteners.

13. Chocolate Hazelnut Spread

Image Source: GettyImage

Nutritional Concerns:

• Typically made with sugar and palm oil, which add calories without nutritional value.
• Very low in protein but high in saturated fats.

Health Tips: While chocolate hazelnut spreads are beloved worldwide, they’re typically high in sugars and unhealthy fats, with little protein or fiber. Save it for an occasional treat rather than a daily staple.

Tips for Choosing a Healthy Nut or Seed Butter

1. Check Ingredients: Choose products with simple ingredients, ideally just nuts or seeds and a pinch of salt. Avoid those with added sugars, oils, or artificial additives.
2. Watch for Added Oils: Look out for "hydrogenated" or "partially hydrogenated oils," which indicate unhealthy fats. Palm oil is also common in no-stir varieties but adds extra saturated fat.
3. Consider Your Health Goals: If you’re looking for protein, choose options like almond or peanut butter. For extra fiber, sunflower seed butter is a good choice.

Final Takeaway

Finding a healthy nut or seed butter involves looking beyond labels and exploring ingredients and nutritional benefits. Prioritize pure, minimally processed options to enjoy the benefits without the extras. Trying different nut and seed butters can be a fun way to diversify your diet, ensuring a mix of beneficial nutrients for your unique health needs.