11 Healthiest Nut Butters To Eat as Recommended by a Nutritionist in 2025

No longer is it only peanut butter that health-conscious snackers can spread on their sandwich: nut butter is on the rise, and the healthiest nut butters often pack an even better nutritional punch than peanut butter.

Nut butters not only contain healthy fats and protein but also provide fiber and a host of vitamins and minerals. According to the American Heart Association, observational studies suggest people who regularly eat nuts or nut butters tend to have a lower risk of heart disease.

But if you’re aiming for snacks that are high in protein, rich in healthy fats and low in sugar and calories, what is the healthiest nut butter to eat? These 11 nutritionist-recommended healthy nut butters are smart picks.

 Jump to Section

• How We Choose the Healthiest Nut Butters
• The 11 Best Nut Butters To Eat
• What Nut Butter Is Healthiest?
• Is Nut Butter Healthy?
• How To Shop for Healthy Nut Butter

How We Choose the Healthiest Nut Butters

Shopping for healthy snacks can be intimidating. With so many nutritional factors to consider and so many so-called healthy nut butter brands, a simple trip to the supermarket can become a mind-bending exercise in reading and comparing nutrition labels. That’s where Cozymeal comes in.

With over a decade of experience in the culinary world, we aim to make learning about nutrition accessible and fun. And that includes anyone who’s on the lookout for good nut butters to try. 

Whatever the question, we strive to bring you accurate, applicable and eye-opening information about the nutrition facts of your favorite foods, and that includes helping you find the healthiest nut butters on the market.

So, in order to compile this list of 11 good nut butters to add to your diet, we’ve looked at the facts. Plenty of brands claim to sell the healthiest nut butter. But what is the nutritional profile of each kind? And are they really healthy?

We cover where you get the most nutritional bang for your buck, as well as what nut butters, if any, make the best peanut butter alternatives. The answers to all of these questions lie in the nutrition facts, and we’ve crunched as many numbers as we could find to make sure no hidden gem stays hidden.

But here at Cozymeal, we don’t believe that eating well means sacrificing taste. We can’t just be referring you to anything with an impressive label, so we consulted customer reviews to help ensure these healthiest nut butters are tasty too.

In the end, these were the factors we considered when compiling this list of the healthiest nut butters:

• Dietary Modifications: If ordinary peanut butter doesn’t work with your specialized diet, never fear. We’ve tried to take into account common allergens and diet modifications to offer a healthy nut butter (including those that aren't technically "nut" butters) for everyone. 
• Wholesome Ingredients: Our bodies process real food best, so any list of healthy foods has to take natural ingredients into account. We offer nutritional overviews and product suggestions based on nut butters with the simplest ingredients (just nuts and maybe a little salt). 
• Tastiness: It feels a little defeating to stock up on a certain nut butter you’ve heard makes the healthiest breakfast or snack option and then find out you can’t stand the stuff. Therefore, we’ve only recommended types of nut butter and product suggestions that are certified tasty by consumers. 

The 11 Best Nut Butters To Eat

1. Almond Butter

When it comes to the healthiest nut butters, almond butter is a winner across the board, mainly due to almonds being some of the healthiest nuts to begin with. Not only is almond butter high in protein and fiber compared to other butters, but it’s easily accessible.

The same boom that’s made plant-based milk a coffee chain staple has put almond butter on nearly every grocery store’s shelves, so you’ll have plenty of brands to choose from. Somewhat unusually for a nut butter, almond butter is relatively high in calcium, with about 5% of the Daily Value (DV) per 1-tablespoon serving. It’s also high in healthy monounsaturated fats and the antioxidant vitamin E, which both contribute to heart health. 

Almond butter is a great pick if you’re watching your cholesterol and want to choose heart-friendly snacks. It also works in a range of applications, from being added to smoothies to being enjoyed on toast or even used to make healthier desserts like stuffed dates or sweet potato brownies. 

Nutrition Facts per 1-Tablespoon Serving of Plain, Unsweetened Almond Butter:

• Calories: 98
• Total Fat: 9 grams
• Saturated Fat: 0.75 grams 
• Sodium: 0 milligrams 
• Carbohydrates: 3 grams
• Dietary Fiber: 1.6 grams
• Total Sugar: 0.7 grams 
• Protein: 3.4 grams

Best Healthy Almond Butters To Buy

• Trader Joe’s Creamy Almond Butter No Salt
• Georgia Grinders Original Almond Butter 

2. Cashew Butter

Cashew butter has one very compelling claim to fame: as a naturally sweet butter, even unsweetened versions will satisfy your sweet tooth more than many other nut butters will. In exchange for cashew butter’s delicious sweetness and uber-creamy texture, you get a butter that’s a little higher in carbs and lower in protein than many of the healthiest nut butter options.

So, are cashews good for you? Yes, definitely. But they’re not the protein or vitamin heavy-hitters that some competitors among the healthiest nut butters are. 

Cashew butter is one of the tastiest out there, though. It’s also quite neutral in flavor, making it a great choice to add to smoothies. If you’re looking for wholesome, natural snacks but not too worried about calories or macros, cashew butter offers a great balance between taste and nutrition. 

Nutrition Facts per 1-Tablespoon Serving of Plain, Unsweetened Cashew Butter:

• Calories: 97
• Total Fat: 8.5 grams
• Saturated Fat: 1.7 grams 
• Sodium: 47 milligrams 
• Carbohydrates: 4.8 grams
• Dietary Fiber: 0.5 grams
• Total Sugar: 1.5 grams 
• Protein: 1.9 grams

Best Healthy Cashew Butters To Buy

• Jiva Organics Raw Organic Cashew Butter
• Manna Organics – Manna Butter Roasted Cashew Bliss

3. Peanut Butter

Peanut butter may be the default choice, preceding the boom in superfood-based nut butters by decades, but that doesn’t make it a nutritional slouch. It is higher in fat than some alternatives on this list of the healthiest nut butters, yet most of that fat is unsaturated, and you still get meaningful protein along with iron, potassium and vitamin B6.

If you’re looking for healthy snacks for kids, good old peanut butter can work well when spread on whole-grain bread or paired with fruit. There’s one major caveat, though. Because it’s so commonly mass-produced, some jars include added sugars, added oils or extra sodium that change the nutrition profile.

Once those are added, it’s no longer the simple, wholesome snack you’re hoping for. So yes, peanut butter can belong on a list of the healthiest nut butters — but only if you choose a natural brand with a short ingredient list, ideally just peanuts or peanuts and salt.

Nutrition Facts per 1-Tablespoon Serving of Plain, Unsweetened Peanut Butter:

• Calories: 94
• Total Fat: 7.9 grams
• Saturated Fat: 1.5 grams 
• Sodium: 76 milligrams 
• Carbohydrates: 3.8 grams
• Dietary Fiber: 0.9 grams
• Total Sugar: 1 gram 
• Protein: 3.5 grams

Best Healthy Peanut Butters To Buy

• Trader Joe’s Creamy Unsalted Peanut Butter
• Spread the Love Naked Organic Peanut Butter

4. Pistachio Butter

Pistachio butter hasn’t really caught on yet in mainstream circles, and that’s a shame. Why? Because not only are pistachios among the tastiest of nuts (ask any gelato enthusiast if you doubt that), but they’re also an excellent source of B vitamins. 

And although the nutrition stats of pistachio butter are on par with most of the other healthiest nut butters, it’s worth seeking out just for its delicious taste if you can find it. 

The only drawback for some is that a 1-tablespoon serving is quite high in fat; however, this is a common feature of nut butter, and most of the fat is unsaturated, which fits into a balanced diet.

Nutrition Facts per 1-Tablespoon Serving of Plain, Unsweetened Pistachio Butter:

• Calories: 90 
• Total Fat: 6.5 grams
• Saturated Fat: 0.8 grams 
• Sodium: <1 milligram 
• Carbohydrates: 5 grams
• Dietary Fiber: 2 grams
• Total Sugar: 1 gram 
• Protein: 3 grams

Best Healthy Pistachio Butters To Buy

• NutJar Pistachio Butter
• Wilderness Poets Organic Raw Pistachio Butter

5. Sunflower Seed Butter

Those who can’t eat nuts might actually have the last laugh: this seed butter is one of the healthiest nut butters around, notably due to high amounts of vitamin E and magnesium. 

And it’s not about to trigger any nut allergies, which makes it a great choice whether you have them yourself or just need to be careful around loved ones who do. 

That said, this isn’t the best pick for bodybuilders: the protein content is quite low compared to several of the healthiest nut butters, such as peanut or almond butter. Pick this one for an allergen-friendly option or because you like the taste, especially if protein isn’t your top goal.

Nutrition Facts per 1-Tablespoon Serving of Plain, Unsweetened Sunflower Seed Butter:

• Calories: 93
• Total Fat: 7.5 grams
• Saturated Fat: 0.8 grams 
• Sodium: 0 milligrams 
• Carbohydrates: 4.4 grams
• Dietary Fiber: 1 gram
• Total Sugar: 2 grams 
• Protein: 3.15 grams

Best Healthy Sunflower Seed Butters To Buy

• SunButter No Added Sugar Sunflower Seed Butter
• Healthy Crunch Just Sunflower Seed Butter

6. Tahini 

If you’re familiar with Mediterranean cooking, the inclusion of tahini on a list of the healthiest nut butters might be making you scratch your head. Allow us to explain why it belongs. 

Yes, tahini is a seed butter, and yes, it also wildly predates the nut butter boom. It’s made from sesame seeds and has a wonderfully creamy texture that you may have tasted before at your favorite Mediterranean restaurant. But it’s useful in all of the contexts where you’d use a nut butter. 

And on top of that, it’s an incredible source of copper, a nutrient that’s notoriously difficult to get enough of in your diet. Add its low sugar content and calories similar to other nut and seed butters, and you have a solid option.

Tahini also has lots of great uses, from being enjoyed with bread as it comes to being a primary ingredient in dips like spicy hummus or black bean hummus, and even acting as a miso paste substitute. 

One drawback is that it isn’t very high in protein, so if a high-protein seed or nut butter is what you’re after, tahini likely won’t be the one to turn to. 

Nutrition Facts per 1-Tablespoon Serving of Tahini:

• Calories: 89
• Total Fat: 8.1 grams
• Saturated Fat: 1.1 grams 
• Sodium: 17 milligrams 
• Carbohydrates: 3.2 grams
• Dietary Fiber: 1.4 grams
• Total Sugar: <1 gram 
• Protein: 2.6 grams

Best Healthy Tahini To Buy

• Kevala Organic Sesame Tahini
• Nuts To You Organic Fair Trade Sesame Tahini

7. Pine Nut Butter

Pine nut butter isn’t the easiest to find, but its monounsaturated fats and vitamin E make it a strong option among the healthiest nut butters. The creamy texture that makes pine nuts so good in pesto also gives pine nut butter a distinct, savory flavor.

As with a few other options on this list of the healthiest nut butters, pine nut butter isn’t high in protein. It is low in sugar, which can make it worth trying if protein content isn’t a priority.

Nutrition Facts per 1-Tablespoon Serving of Plain Pine Nut Butter: 

• Calories: 88 
• Total Fat: 8.5 grams
• Saturated Fat: 1.5 grams 
• Sodium: 14 milligrams 
• Carbohydrates: 3 grams
• Dietary Fiber: 1 gram
• Total Sugar: 0 grams 
• Protein: 1 gram

Best Healthy Pine Nut Butters To Buy

• Nutural World Pine Nut Butter
• Wilderness Poets Organic Raw Pine Nut Butter 

8. Hazelnut Butter

No, not Nutella: sadly, the cult-favorite chocolate spread is decidedly not among the healthiest nut butters. But if you get real hazelnut butter, made only with hazelnuts, it’s a fantastic source of healthy fats, fiber and vitamin E, with very little naturally occurring sugar. 

When you shop, check the label for a single ingredient. Added sugars, palm oil or salt change the nutrition profile and can push sodium or calories up without adding much benefit. Most unsalted jars list 0 milligrams sodium. 

Storage is simple and as with all natural nut butters, oil separation is normal, so stir before using. Keep the jar in a cool, dark spot for everyday use, or refrigerate to extend freshness.

Nutrition Facts per 1-Tablespoon Serving of Plain, Unsweetened Hazelnut Butter:

• Calories: 94
• Total Fat: 9.1 grams
• Saturated Fat: 0.7 grams 
• Sodium: 0 milligrams 
• Carbohydrates: 2.6 grams
• Dietary Fiber: 1.4 grams
• Total Sugar: 0.7 grams 
• Protein: 2.2 grams

Best Healthy Hazelnut Butters To Buy

• Nuts To You Hazelnut Butter
• Wilderness Poets Roasted Hazelnut Butter

9. Walnut Butter

Walnut butter may not seem like one of the healthiest nut butters when you look at its fat content, but that’s not a reason to count it out because most of that fat is unsaturated. If we’re talking heart health, walnut butter’s polyunsaturated fats — including ALA omega-3s — with smaller amounts of monounsaturated fat make it a choice associated with heart health when eaten in place of saturated fat.

So don’t let its fat content or calories per tablespoon fool you. Walnut butter can belong on a list of the healthiest nut butters for heart-conscious eaters, and it’s a satisfying change of pace from the typical peanut and almond options.

Nutrition Facts per 1-Tablespoon Serving of Plain, Unsweetened Walnut Butter:

• Calories: 105 
• Total Fat: 10 grams
• Saturated Fat: 1 gram 
• Sodium: 0.3 milligrams 
• Carbohydrates: 2.2 grams
• Dietary Fiber: 1.1 grams
• Total Sugar: 0.4 grams 
• Protein: 2.4 grams

Best Healthy Walnut Butters To Buy

• Artisana Organics Raw Walnut Butter
• The Roasted Nut Walnut Butter

10. Pumpkin Seed Butter

Okay, so pumpkin seed butter may not be as common on shelves as peanut or almond, but it earns a spot on any list of the healthiest nut butters. It’s naturally rich in unsaturated fats and supplies minerals like magnesium, iron and zinc, which many people fall short on. Flavor-wise, it brings a toasty, slightly earthy note that works in both sweet and savory dishes.

While you’ll definitely want to check labels for added sugars or oils, plain pumpkin seed butter offers a strong nutrition profile for everyday use. It’s higher in protein than some nut butters on a per-tablespoon basis and typically low in sugar, which makes it a smart swap if you’re aiming for more unsaturated fat and minerals in your snacks. 

Nutrition Facts per 1-Tablespoon Serving of Plain, Unsweetened Pumpkin Seed Butter:

• Calories: 100
• Total fat: 9 grams
• Saturated fat: 1.5 grams
• Sodium: 0 milligrams
• Carbohydrates: 2 grams
• Dietary fiber: 1 gram
• Total sugar: 0 grams
• Protein: 3 grams

Best Healthy Pumpkin Seed Butters To Buy

• Jiva Organics Raw Sprouted Pumpkin Seed Butter
• Dastony Organic Sprouted Pumpkin Seed Butter

11. Macadamia Nut Butter

If you can find a jar of butter derived from this tropical nut, you’ll have another solid addition to your list of the healthiest nut butters to try. Macadamia nut butter provides some fiber, and although it’s also high in fat, the bulk of that fat is unsaturated. 

Plus, doesn’t it taste just like a tropical vacation? Spread some with tropical fruit jam on Hawaiian bread for the easiest and most affordable getaway money can buy. Even if you can’t find it at the store, you can make macadamia nut butter at home with just a few simple ingredients. 

Nutrition Facts per 1-Tablespoon Serving of Plain Macadamia Nut Butter: 

• Calories: 110 
• Total Fat: 11 grams
• Saturated Fat: 1 gram
• Sodium: 0 milligrams 
• Carbohydrates: 1 gram
• Dietary Fiber: 1 gram
• Total Sugar: 0 grams
• Protein: 1 gram

Best Healthy Macadamia Nut Butters To Buy

• NutJar Macadamia Nut Butter
• Nuts To You Macadamia Nut Butter 

What Nut Butter Is Healthiest? 

There are different ways of evaluating the healthiest nut butter, so we’ll touch on a few here. For healthy fats, fiber and several key vitamins, almond butter is the healthiest nut butter to shop for.

If you’re going for protein, good old peanut butter can work well (as long as it’s a natural peanut butter). And if you or somebody you live with can’t do nuts, you have options like sunflower seed butter and pumpkin seed butter that offer many of the same benefits without the nut allergen (just remember to check the label for cross-contamination risk). 

Is Nut Butter Healthy? 

Although the exact nutrition stats of nut butters vary across brands, it’s reasonable to say many nut and seed butters can be part of a healthy eating pattern. Depending on the type of nut used, they can offer benefits like unsaturated fat and protein as well as key vitamins and minerals.

If the calorie number gives you pause, consider where those calories come from. A spoonful of nut or seed butter provides energy with protein, fiber and micronutrients, especially when paired with whole-grain foods such as the healthiest bread.

So although nut butters are usually high in fat and calories, that doesn’t make them unhealthy. Portion size still matters. A typical serving is 1 to 2 tablespoons, and products with simple ingredient lists help you get the benefits without extra sugars or oils.

How To Shop for Healthy Nut Butter 

Although this list of the healthiest nut butters will help, you may still wonder how to choose specific brands or evaluate nut butters that aren’t on this list. When you’re shopping off-script, you can make sure your choices are the healthiest nut butter options available by using most of the same criteria that we did.

Your first stop should be the ingredients list. Look for short ingredient lists — ideally just nuts and a little salt: the golden egg is an ingredients list containing nothing but nuts or seeds.

Then, check the nutrition facts. Most nut butters are high in calories and roughly comparable, so don’t get too stuck there. There are more important considerations, especially added sugar. Check the added sugar content and aim for 0 grams of added sugar per serving.

Protein might also be important depending on your goals, so you may want to check for protein content. A label noting monounsaturated and polyunsaturated fats is a plus. Also, scan for sodium and added oils.

If you’ve ever found yourself asking, “What is the healthiest nut butter?”, you’re certainly not alone. The proliferation of new nut butters on the market has made everybody wonder which way to turn, and it can be difficult to know where the healthiest nut butters are hiding. But it’s worth finding out as the best types reward you with a filling, delicious and versatile snack.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.