5 Nut Butters, Ranked From Healthiest to Worst

There are plenty of available nut butters to choose from, and no two are created equal. Almond butter is often considered the healthiest, with peanut butter being the least nutritious, and the rest sit somewhere in between. That said, each nut butter has its own strengths in terms of nutrition.

1. Almond Butter

Almond butter is often considered the healthiest type of nut butter due to its high nutritional content. It contains a good amount of:

• Protein
• Fiber
• Healthy fats
• Vitamins E and B3 (niacin)
• Minerals, including calcium, iron, and magnesium

It also provides amino acids and has fewer calories per one-ounce serving than some other nut butters.

2. Pistachio Butter

Pistachio butter is another healthy nut butter option, containing a good amount of protein, healthy fats, and fiber per serving. Pistachios also have a high level of vitamins and minerals needed for the body, including:

• Phosphorus
• Magnesium
• Calcium
• Vitamins C, B, and K
• Folate

Pistachios also have a high antioxidant content, including the highest phytosterol content among any nut. Phytosterols are plant-based compounds known to lower “bad” cholesterol. Pistachio butter may be the best option if you’re looking to increase your intake of compounds that help lower cholesterol.  

3. Walnut Butter

Walnut butter contains the highest amount of omega-3 fatty acids, a type of healthy fat, compared to other varieties. This particular healthy fat is vital for various bodily functions and can help lower bad cholesterol levels while reducing inflammation.

It can be hard for some people to get enough omega-3s in their diet, but adding walnut butter can help increase intake. Walnut butter, however, may contain more calories, fat, sugar, and sodium than other types.

4. Macadamia Nut Butter

One nutrient found in macadamia nuts, omega-7 (palmitoleic acid), plays a significant role in its health profile because of how it may influence the body’s risk of developing inflammatory and metabolic diseases, including diabetes and heart disease.  

Macadamia nuts also contain high levels of other vital nutrients, such as calcium, magnesium, and phosphorus, with relatively low levels of sugar and unhealthy fat, making macadamia nut butter an optimal choice in a balanced diet.

5. Peanut Butter

While peanut butter is often considered one of the least healthy options, it still packs a nutritional punch.

For example, it offers the highest protein content per one-ounce serving and is rich in antioxidants. That said, it doesn’t contain the same amounts of vitamins, minerals, and fiber as other nut butters.

It’s also higher in sodium. While sodium is an essential nutrient, consuming it in large amounts over an extended period can lead to health issues.

What to Look For

While all these nut butters offer health benefits, choosing the variety and product that’s right for you requires reading the ingredient list. Some products add oil, salt, or sugar to enhance taste. Nut butters with higher amounts of added fats, salt, or sugar are not as healthy. When possible, choose natural butters that you need to stir upon opening.