What's even better than the timeless classic of nut butter and jelly sandwiches? These sandwiches, which originated after World War II, gained popularity among soldiers both overseas and on the homefront, not only for their delicious taste but also for their high-protein content and long shelf life. While peanut butter initially dominated the scene, today's options extend beyond the humble peanut, encompassing various nuts and seeds to cater to diverse tastes and dietary requirements.
In today's era, particularly with the prevalence of peanut allergies, nut butter come in a plethora of flavors and nutritional profiles to accommodate America's diverse palate. From traditional peanut butter to almond and pumpkin seed (a favorite for those with nut allergies), these spreads offer plant-based protein sources suitable for both vegans and omnivores.
While some mainstream nut butters have faced criticism in recent years due to high added sugar and saturated fat content, the positive news is that there are numerous nut butter options available, many containing just one ingredient: nuts! Numerous products are crafted with simple, all-natural ingredients, void of unnecessary fillers or gums. Although further research is necessary to fully understand any potential downsides to these ingredients, it's prudent to opt for brands prioritizing holistic health and sustainable farming practices.
Navigating through the array of megabrand nut butter dominating store shelves can be challenging. That's why we've curated a list of our top 15 healthiest nut butter, featuring a diverse range of textures and flavors. With such variety, you're bound to discover one that suits your taste preferences. So, don't hesitate—indulge and enjoy spoonfuls of goodness!
How we chose the healthiest nut butter:
Selecting the perfect nut butter can pose a challenge, especially with mainstream brands often adding unnecessary ingredients like sugars, artificial sweeteners, and gums. However, armed with a few handy tips, discovering your new favorite nut butter obsession can be smooth sailing (pun intended).
When curating our list of the healthiest nut butters available on grocery store shelves, we adhered to three key criteria:
- Minimal Added Sugar and Lower Sodium Content: Many nut butter brands, particularly popular peanut butter options, tend to incorporate significant amounts of sugar to enhance flavor. In response, "diet" brands flood the market with claims of lower sugar content, often compensating with high sodium levels to maintain taste. Thus, all the nut butter brands on our list contain less than 3 grams of sugar per 2-tablespoon serving and 100 milligrams or less of sodium per serving. Most brands aim for even lower sugar content, some even opting for zero grams.
- High Protein/Additional Nutritional Value: Whether it's peanut, almond, or pistachio, nuts serve as excellent sources of plant-based protein. These complete proteins not only promote satiety but also assist in weight management. Moreover, many of the brands we've selected offer additional nutrients such as iron, potassium, and calcium. These nutrients help combat iron deficiency, regulate bodily fluids, and support bone health, respectively.
- All-Natural, Transparent Ingredients: While complex ingredient names on labels aren't inherently negative, we prioritized simplicity when choosing the healthiest nut butter. Each option on our list boasts a transparent ingredient list with easily understandable labels. Furthermore, many of these nut butter feature just one ingredient: nuts!
1) Crazy Richard's Creamy Peanut Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 180
- Fat: 16 g (Saturated Fat: 2 g)
- Sodium: 0 mg
- Carbohydrates: 5 g (Fiber: 3 g, Sugar: 2 g)
- Protein: 8 g
"Crazy Richard's is among my top choices for a healthy nut butter," says Michelle Rauch, MSc, RDN, Registered Dietitian/Nutritionist for The Actors Fund. "It contains just ONE ingredient: peanuts. I base my choices solely on the nutritional label. It boasts minimal ingredients—no sugars, stabilizers, artificial additives, or hydrogenated oils. With no added sugar and no stabilizers, you may notice natural oils on top, which you simply stir back into the product upon opening." Rauch emphasizes that Crazy Richard's is also sodium-free.
2) Nuttzo Natural Paleo Power Fuel Smooth
Nutrition Information (Per 2 tbsp.):
- Calories: 180
- Fat: 15 g (Saturated Fat: 2 g)
- Sodium: 65 mg
- Carbohydrates: 8 g (Fiber: 3 g, Sugar: 1 g)
- Protein: 6 g
"NuttZo stands out as one of the healthiest nut butters due to its unique blend of nutrient-rich nuts and seeds, including almonds, cashews, flaxseeds, and chia seeds," says Alyssa Simpson RDN, CGN, CLT, owner of Nutrition Resolution in Phoenix, AZ. "Nuttzo's Natural Paleo Power Fuel Smooth butter boasts low sugar content, with only 1 gram per serving, and provides 3 grams of protein." Simpson continues, "This diverse combination offers a broad spectrum of essential vitamins, minerals, and healthy fats, delivering more nutrition in each spoonful compared to single-nut butters. Additionally, NuttZo products are frequently organic, non-GMO, and free from added sugars or oils."
3) Justin's Classic Almond Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 220
- Fat: 19 g (Saturated Fat: 3 g)
- Sodium: 10 mg
- Carbohydrates: 5 g (Fiber: 3 g, Sugar: 1 g)
- Protein: 6 g
"Justin's Classic Almond Butter is my preferred nut butter for various reasons," says Haley Bishoff, RD, LD, plant-based dietitian, and owner of Rūtsu Nutrition in Las Vegas. "Justin's prioritizes minimal ingredients, delivering delicious natural flavor and providing 3 grams of fiber per serving. Unlike many nut
laden with hydrogenated oils and unnecessary additives, Justin's offers only 1 gram of sugar per serving and 6 grams of protein, aiding in satiety and keeping you full until your next meal." Bishoff recommends incorporating this nut butter into toast or smoothie bowls, pairing it with fruit, or simply enjoying it on its own as a nutritious snack.
4) Fix and Fogg Crunchy Almond Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 170
- Fat: 15 g (Saturated Fat: 1 g)
- Sodium: 45 mg
- Carbohydrates: 6 g (Fiber: 4 g, Sugar: 1 g)
- Protein: 6 g
Fix and Fogg's Crunchy Almond Butter is crafted from just two simple ingredients: dry roasted almonds and New Zealand sea salt! This vegan-friendly butter is palm oil-free and created by committed founders who veered away from corporate life to pursue one straightforward goal—producing the finest nut butters. Moreover, Fix and Fogg holds the distinction of being the first New Zealand-owned food manufacturer to attain B Corporation certification. Ultimately, indulging in this high-quality almond butter offers the nutritional benefits of almonds, potentially including reduced inflammation through their antioxidant properties.
5) Santa Cruz Organic Peanut Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 180
- Fat: 16 g (Saturated Fat: 2 g)
- Sodium: 50 mg
- Carbohydrates: 6 g (Fiber: 3 g, Sugar: 1 g)
- Protein: 9 g
"Whether you prefer the crunchy or creamy versions, Santa Cruz Peanut Butter stands out as the best tasting and highest quality peanut butter available," says Julia Perlman, MS, RD, CDN, Co-Founder of JAM Nutrition. "Santa Cruz Peanut Butter, owned by the J.M. Smucker Co., contains only two ingredients: organic roasted peanuts and salt." Consequently, this peanut butter is devoid of "inflammatory oils (such as palm or vegetable oil) or added sugars commonly found in other peanut butters."
6) Once Again Unsweetened Crunchy Almond Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 200
- Fat: 16 g (Saturated Fat: 1.5 g)
- Sodium: 0 mg
- Carbohydrates: 4 g (Fiber: 3 g, Sugar: 1 g)
- Protein: 8 g
Once Again, an employee-owned company, offers an unsweetened, sodium-free almond butter that encapsulates all the nutritional benefits of almonds without any undesirable additives. What sets Once Again apart is their dedication to "honest-in-trade" practices, with a dedicated webpage showcasing their commitment to sustainability and social empowerment for full transparency. Their sustainable initiatives encompass the use of organic ingredients, glass packaging (instead of plastic), sustainable palm oil harvesting, and policies aimed at reducing food waste. Ultimately, when enjoying Once Again almond butter, you can rest assured that your grocery dollars are supporting ethical and sustainable practices while indulging in a wholesome snack.
7) Big Spoon Roasters Cashew Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 160
- Fat: 13 g (Saturated Fat: 2.5 g)
- Sodium: 55 mg
- Carbohydrates: 10 g (Fiber: <1 g, Sugar: 2 g)
- Protein: 4 g
Crafted with organic cashews, organic coconut nectar, organic virgin coconut oil, and Jacobsen sea salt, this cashew butter offers a rich and creamy indulgence. Furthermore, if you prioritize Fair Trade cashews, you're in luck! The cashews utilized are Fair Trade Certified, sourced from a community of growers. These jars contain no fillers, preservatives, or artificial flavors—only premium-quality ingredients.
8) 88 Acres Pumpkin Seed Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 190
- Fat: 17 g (Saturated Fat: 2.5 g)
- Sodium: 10 mg
- Carbohydrates: 5 g (Fiber: 2 g, Sugar: 3 g)
- Protein: 8 g
Pumpkin Seed Butter, such as the one crafted by 88 Acres, is a lesser-known alternative to traditional nut butter—it's not exactly made from nuts. Nonetheless, this butter offers similar nutritional benefits to other nut butters, with low sodium and sugar content, coupled with a robust 8 grams of protein to enhance satiety. This non-GMO, vegan nut butter serves as an excellent option for individuals with nut allergies—their website proudly declares that 88 Acres' dedicated bakery is free from peanuts, tree nuts, gluten, dairy, eggs, soy, and sesame.
9) Krema Peanut Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 190
- Fat: 16 g (Saturated Fat: 2.5 g)
- Sodium: 0 mg
- Carbohydrates: 7 g (Fiber: 3 g, Sugar: 2 g)
- Protein: 8 g
"In my opinion, the healthiest nut butter is Krema peanut butter. It has one ingredient. NUTS!" shares Lisa Andrews, MEd, RD, LD, a registered dietitian nutritionist in Cincinnati, OH. "You can't get much healthier than that. Krema contains mostly monounsaturated fat with 2 grams of saturated fat, naturally found in peanuts." Monounsaturated fats are considered "good fats" when consumed in moderation, as studies have demonstrated their ability to reduce levels of "bad cholesterol" in the body. Furthermore, this brand boasts zero sodium and is available in both smooth and crunchy varieties.
10) 365 by Whole Foods Market, Organic Creamy Almond Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 190
- Fat: 17 g (Saturated Fat: 1.5 g)
- Sodium: 0 mg
- Carbohydrates: 7 g (Fiber: 3 g, Sugar: 2 g)
- Protein: 7 g
"365 by Whole Foods Market, Organic Creamy Almond Butter provides a rich blend of healthy fats, dietary fiber, and essential vitamins and minerals," says Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition. "It's one of my preferred choices due to its simple ingredient list, consisting solely of dry roasted almonds. A high-quality almond butter should offer at least 7 grams of protein and ideally contain less than 150 milligrams of sodium and no added sugars per serving. And this almond butter meets those criteria. I recommend avoiding options that contain hydrogenated oils, palm oil, or added sweeteners, as these ingredients contribute unnecessary calories."
11) Teddie Natural Chunky Peanut Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 190
- Fat: 16 g (Saturated Fat: 2.5 g)
- Sodium: 100 mg
- Carbohydrates: 7 g (Fiber: 3 g, Sugar: 2 g)
- Protein: 8 g
"I adore Teddie Natural Chunky Peanut Butter as a healthy nut butter option because it's crafted simply with organic peanuts and a touch of salt, without any added oils or sweeteners," shares Wan Na Chun, MPH, RD, CPT, Owner of One Pot Wellness based in Indianapolis, IN. "It's rich in protein and fiber, making it a nutritious choice for snacking. The crunchy variety, packed with organic peanuts, makes for a delightful spread on whole grain toast or a dip for apple slices." Given that this peanut butter contains slightly higher sodium levels compared to other brands, it's essential to stay hydrated while enjoying it to maintain a healthy heart.
12) Pic's Smunchy Peanut Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 190
- Fat: 15 g (Saturated Fat: 2 g)
- Sodium: 60 mg
- Carbohydrates: 7 g (Fiber: 2 g, Sugar: 2 g)
- Protein: 9 g
"Pic's peanut butter is crafted with just two ingredients: Peanuts and salt," says Edwina Clark, MS, RD, CSSD, owner of Edwina Clark Nutrition. This unique "smunchy" peanut butter, a blend of crunchy and smooth, is "made with high-oleic peanuts, which boast a longer shelf-life compared to regular peanuts. Emerging evidence suggests that high-oleic peanuts may enhance HDL (good cholesterol) levels more effectively than regular peanuts." As an added bonus, Pic's roastery operates on solar power and holds a certified B corporation status, demonstrating their commitment to fostering a more equitable society and sustainable planet.
13) Nutty Novelties Almond Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 170
- Fat: 15 g (Saturated Fat: 1 g)
- Sodium: 2 mg
- Carbohydrates: 5 g (Fiber: 3 g, Sugar: 1 g)
- Protein: 7 g
Nutty Novelties' Almond Butter is a smooth and unsalted superfood that provides 6% of your daily calcium and iron needs, as well as 4% of your daily potassium needs. With just 2 milligrams of sodium, this almond butter is a heart-healthy option for your morning toast, helping you stay within the American Heart Association's recommended daily limit of 2,300 milligrams of sodium (or 1,500 milligrams for those with hypertension). Additionally, this almond butter is gluten-free, all-natural, and non-GMO for those who prioritize these qualities. After all, it's made solely from almonds!
14) Hank's Brain Boosting Peanut Spread
Nutrition Information (Per 2 tbsp.):
- Calories: 160
- Fat: 13 g (Saturated Fat: 2 g)
- Sodium: 50 mg
- Carbohydrates: 6 g (Fiber: 2 g, Sugar: 2 g)
- Protein: 9 g
Crafted with only six wholesome ingredients, Hank's Brain Boosting Peanut Spread ensures clarity with its straightforward label. Free from fillers, gums, or any artificial additives, this peanut butter is sweetened with monk fruit, containing just 2 grams of sugar per serving. It's made with olive oil instead of palm oil, demonstrating a commitment to eco-conscious choices. Moreover, Hank's nut butter includes Nutiani Phospholipids, which, according to recent research, have been shown to reduce stress scores by 45%, compared to a 21% reduction among participants in the placebo group.
15) Clean Simple Eats Cinnamon Bun Almond Butter
Nutrition Information (Per 2 tbsp.):
- Calories: 170
- Fat: 14 g (Saturated Fat: 2 g)
- Sodium: 95 mg
- Carbohydrates: 9 g (Fiber: 2 g, Sugar: 3 g)
- Protein: 4 g
"Clean Simple Eats Cinnamon Bun Almond Butter stands out as one of the healthiest nut butters, offering 2 grams of fiber and just 3 grams of added sugar," says Caroline Thomason, RD, CDCES, a dietitian based in Washington, DC. "I appreciate the blend of almond, cashew, and coconut for a satisfying nut butter that tastes like dessert. Clean Simple Eats also offers a single-serving product line with just one tablespoon, providing about 90 calories per serving. These are convenient for portion control and ideal for on-the-go snacking, whether in your car or purse." So, indulge in a dollop of this delightful cinnamon nut butter instead of high-sugar dessert spreads, avoiding the inevitable crash.