Nut butters have gone from lunchbox staples to health food royalty—but not all nut butters are created equal. Some are loaded with nutrients, while others are sneaky sugar bombs disguised as “natural.” So what’s the truth about nut butter?
Let’s spread it out.
The Best Nut Butters
If you’re looking for nutrient-dense, heart-healthy options, stick with natural varieties that have just one or two ingredients: nuts and maybe a pinch of salt.
- Almond Butter: High in vitamin E, magnesium, and healthy fats, almond butter is creamy and rich, perfect for smoothies or toast. Look for unsweetened versions with no added oils.
- Peanut Butter: A classic and protein-packed favorite. Natural peanut butter (peanuts and salt) supports heart health and satiety. Avoid those with added sugar or hydrogenated oils.
- Cashew Butter: Milder in flavor and naturally sweeter, cashew butter is great for spreads and sauces. It’s lower in protein but a good source of copper and magnesium.
- Walnut and Pecan Butters: Less common but full of omega-3s and antioxidants. They’re a bit pricier but pack serious health perks.
Nut Butters to Watch Out For
Now, here’s where it gets tricky. Many “mainstream” nut butters contain added sugars, inflammatory oils (like palm or soybean oil), and artificial preservatives.
- Reduced-Fat Nut Butters: These often swap fat for sugar or fillers—undoing any health benefit.
- Flavored Varieties: Think honey-roasted or chocolate swirl. Delicious, yes—but these are basically dessert in disguise.
- “No-Stir” Butters with Added Oils: These stay smooth on the shelf, but often contain unhealthy hydrogenated oils.
Superfood or Sugar Trap?
Nut butter can be a superfood—or a sugar trap. The secret? Flip the jar and read the label. If it’s made with real nuts, minimal ingredients, and no junk, you’re good to go.