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The best nut and seed butters include almond, walnut, peanut, and pumpkin seed butter. They are sources of healthy fats, protein, fiber, vitamins, and minerals, which makes them some of the healthiest nut butter for weight loss if you consume them in moderation as part of a balanced diet.
A variety of nut and seed butters are available and offer their unique flavor profile and nutritional benefits. There are certain considerations you can take to parse out which ones are better for you. The unhealthiest nut butter, such as flavored and chocolate-flavored hazelnut nut butter, is high in calories and added sugar.
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Consuming almonds can reduce the risk of hypertension (high blood pressure), diabetes, and obesity. Almonds may also improve the balance of healthy and harmful gut bacteria.
Almond butter has 10 grams of heart-healthy monounsaturated fats in a 2-tablespoon serving. Monounsaturated fats help reduce low-density lipoprotein (LDL) cholesterol. High LDL (“bad”) cholesterol is a risk factor for heart disease and stroke.
Monounsaturated fat-rich foods also provide vitamin E. This antioxidant protects cells from damage caused by air pollution and ultraviolet (UV) light. Two tablespoons of almond butter deliver 7.7 milligrams of vitamin E, which is 52% of the Daily Value (DV).
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Walnut butter offers 5 grams of protein and 2 grams (8% of the DV) of fiber in a 30-gram serving. Walnuts are also a source of monounsaturated fats and alpha-linolenic fatty acid (ALA), a type of omega-3 fatty acid.
Research has shown that ALA is beneficial for heart health. It reduces LDL cholesterol, blood pressure, and inflammation. Some evidence suggests that walnuts possess other anti-inflammatory properties that may improve brain health.
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Peanuts are technically a legume and not a tree nut, but peanut butter is often grouped with other nut butters. It has similar culinary applications, like being used as spreads on bread.
Peanut butter delivers the most protein compared to other nut butters on this list: 7.1 grams in a 2-tablespoon serving. It also provides 8.3 grams of monounsaturated fat and 1.6 grams of fiber.
The same serving also has 26% of the DV for vitamin B3 (niacin) and 23% of the DV for manganese. Vitamin B3 is involved in metabolism and the development of cells. Manganese supports bone and immune health.
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Seed butters are an alternative for people with nut allergies. They are also a rich source of essential nutrients, even if you do not have a nut allergy.
A 28-gram serving of pumpkin seed butter delivers 10 grams of protein and 2 grams of fiber. It’s also a source of magnesium, with 29% of the DV.
Pumpkin seed butter also provides 20%, 30%, and 12% of the DV for iron, phosphorus, and zinc. Iron is required for red blood cell production, oxygen transportation, and hormone production. Phosphorus is vital for bone health and energy production. Zinc is essential for immune health, proper growth and development, and wound healing.
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Sesame seed butter is made by grinding sesame seeds into a smooth paste. It’s not to be confused with tahini, which is made by grinding sesame seeds with oil.
A 2-tablespoon serving of sesame seed butter delivers 5.8 grams of protein. It has the highest amount of calcium compared to other nut and seed butters, with 24% of the DV. Sesame seed butter is also especially rich in copper, with 150% of the DV.
Sesame seed butter provides 21% of the DVs for both selenium and zinc. Selenium plays a role in reproductive health and thyroid function. It also protects the body from infection and cell damage.
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A 2-tablespoon serving of sunflower seed butter delivers 5.5 grams of protein, 1.8 grams of fiber, and 12 grams of monounsaturated fat. It also has 49%, 24%, and 19% of the DV for vitamin E, magnesium, and folate. Folate helps make genetic material and is especially important during pregnancy to prevent birth defects.
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A 2-tablespoon serving of cashew butter offers 5.6 grams of protein and 9.3 grams of monounsaturated fat. The same serving is especially high in copper, with 78% of the DV. Copper is needed for brain development and the production of energy, connective tissues, and blood vessels.
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Pistachios are a member of the cashew family and offer many nutrients. A 2-tablespoon serving provides 6 grams of protein and 8% of the DV for iron.
Pistachio butter also offers 3 grams of fiber, which is about 12% of the DV. The recommended fiber intake is 25-38 grams per day. Many people in the United States fall short of this recommendation.
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Hazelnuts provide magnesium, copper, and vitamin E. Hazelnut butter is simply made of hazelnuts, not to be confused with chocolate hazelnut spread. It provides 5 grams of protein and 8% of the DV for iron in a 2-tablespoon serving.
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Pecans are a source of healthy fats, as well as copper and vitamin B1. They are not as high in protein as other nuts. A 2-tablespoon serving of pecan butter provides 3 grams of protein and 12% of the DV for fiber.
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Macadamia butter delivers the least amount of protein at 2 grams in a 2-tablespoon serving. It offers 3 grams of fiber and 4 grams of saturated fat, which is about 20% of the DV. It’s important to limit your saturated fat intake to 10% of your total calorie intake per day to protect your heart.
Macadamia butter and all nuts can fit into a balanced diet so long as you are mindful of portion sizes and other sources of saturated fat. Consume a variety of nutrient-rich foods like fruits, vegetables, lean proteins, and other unsaturated fats.
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Flavored nut butters may tempt your taste buds with swirls of jelly, honey, or bursts of cookie bits. These additions may negate the benefits of the nuts they are made with. Beyond added sugars, some brands include more saturated fat or hydrogenated oils.
Some peanut butter with jelly brands are high in sugar, with up to 18 grams of added sugar per serving. Flavored nut butters can also be high in saturated fat at 2.5 grams in a serving, which is 12.5% of the DV.
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Chocolate-flavored hazelnut is popular but has a combination of unhealthy ingredients. Hazelnuts are listed third in the ingredients after sugar and palm oil, which is a higher saturated fat oil.
A 2-tablespoon serving of chocolate hazelnut spread contains 20 grams of sugar. It’s recommended to limit daily added sugar intake to 25-36 grams. Chocolate hazelnut spread offers less protein at 2 grams. It also delivers a high amount of saturated fat at 10.5 grams, which is 50% of the recommended daily limit.
Choose nut and seed butters with simple ingredients: nuts, seeds, and maybe a dash of salt. Avoid or limit those that list sugar or high-fructose corn syrup, corn syrup, dextrose, and honey.
Additional fat typically appears on the label as partially hydrogenated or hydrogenated oils. Oil separation is natural. No-stir nut butter normally adds fat in the form of palm oil.
There’s no single “best” choice of nut and seed butters, which can provide protein, fiber, healthy fats, minerals, and vitamins. Prioritize natural versions that are higher in nutrients. Steer clear of added sugars and unhealthy fats, and do not hesitate to experiment with different options.