What Is the Best Nut Butter? How to Choose a Healthier Favorite

Peanut butter is unquestionably the most popular nut butter on the market. On a recent grocery store trip, however, I discovered a world of flavour in the nut butter aisle. The good news is that almost all of these spreads contain a variety of beneficial nutrients such as monounsaturated fat, vitamin E, B vitamins, protein, and fibre.

Nut Butter Varieties

Butters made from nuts ranging from almonds to sunflower seeds are taking centre stage on toast, apples, bananas, and baked goods. Previously only made from peanuts and used as a key sandwich ingredient, butters made from nuts ranging from almonds to sunflower seeds are taking centre stage on toast, apples, bananas, and baked goods.

Per tablespoon, most nut butters contain between 80 and 120 calories and 8 to 10 grammes of fat. Keep in mind that a single serving may not spread very far when smeared on a bagel or toast. Here's a breakdown of the various nut butters:

.Peanut butter: Of all the nut butters, peanut butter is the least expensive and contains the most protein (8 grammes per two tablespoons). There are also 3 grammes of fibre and 18 milligrammes of calcium in it. Unless you're allergic to peanuts, it's a good option with a lot of versatility. Aside from the classic peanut butter and jelly sandwich, you can use peanut butter in baking, in savoury sauces, or simply with apples and celery.

.Almond butter contains 200 calories and nearly 19 grammes of fat per serving, the majority of which is heart-healthy monounsaturated fat. Almond butter, with 6 grammes of protein and 3 grammes of fibre, can help keep hunger at bay between meals. Try it in oatmeal, ice cream, or as the base for muffins, cakes, and cookies.

.Walnut butter has the highest level of heart-healthy omega-3 fatty acids of any nut butter on the market. The beneficial nutrient profile can help keep cholesterol levels in check and inflammation at bay. The drawback is that, at 5 grammes, walnut butter contains less protein than most other nut butters.

.Cashew butter is one of the creamiest of the bunch, and it can even be used in place of milk or cream in some recipes. It's high in protein (9 grammes), fat (17 grammes), and fibre, just like most nut butters (3 grams). For a savoury flavour, stir it into noodle dishes or add it to broccoli and chicken.

.Hazelnut butter: Hazelnut butter is also creamy, but it is a little more difficult to find. You might be more familiar with hazelnut butters that contain cocoa, sugar, and sometimes saturated fat, such as palm oil. There's a reason they taste like frosting rather than nutrient-dense nut butter. The most popular brands contain 3 to 4 grammes of saturated fat and 20+ grammes of added sugar, so save these spreads for special occasions.

.Sunflower seed butter: If you are allergic to peanuts or tree nuts, sunflower seed butter is an excellent substitute. It has the highest vitamin E content of any nut butter while maintaining a comparable nutrient profile (16 grammes of fat, 7 grammes of protein, 2 grammes of fiber). Drizzle it over pancakes or waffles, or fold it into oatmeal or smoothies.

Nut Butter Basics

When shopping for nut butters, look for brands that only have one ingredient: nuts. The only disadvantage of these natural, single-ingredient butters is that fat rises to the top, necessitating stirring. If the label says "no-stir" or "easy to spread," the product most likely contains palm oil or saturated fats.

Manufacturers may also add ingredients such as salt and sugar to nut butters, so read the ingredient list carefully. The sodium and sugar grammes listed on the nutrition facts label will also give you a heads up.

Single-ingredient nut butters are an excellent way to increase your protein and healthy fat intake. The key is, of course, to be mindful of portion sizes and allergens. With the exception of products containing added ingredients, such as Nutella, the best nut butter to choose is the one that appeals to your taste buds.