The Healthiest Nut Butters, Ranked by Nutrition

Is there anything more satisfying than dipping a spoon into a fresh jar of nut butter? That creamy (or crunchy) texture and rich, nutty flavor is basically happiness in a jar. But beyond being the ultimate comfort food, nut butters are nutritional powerhouses that deserve a closer look.

Walk down the grocery aisle now and you will find shelves stacked with everything from almond and cashew to hazelnut and walnut butters. With so many types of nut butters to choose from, picking the healthiest option can feel overwhelming. Which ones pack the most protein? Which has the best healthy fat profile? And which one actually deserves a permanent spot in your pantry?

We dug into the nutrition facts, checked out the science, and ranked the healthiest nut butters so you do not have to guess. Whether you are looking for a protein boost, heart-healthy fats, or a new flavor to obsess over, here is everything you need to know about nut butter benefits and how to pick the right one for your goals.

Why Nut Butters Belong in Your Diet

Before we break down the specific types, let’s talk about why nut butters, in general, are such a great addition to your diet.

They are packed with monounsaturated and polyunsaturated fats, the “good” fats that support heart health and help keep cholesterol levels in check. Plus, fat is essential for absorbing fat-soluble vitamins (like A, D, E, and K), so adding a dollop of nut butter to your morning toast or smoothie helps your body get the most out of your meal.

They can also be great sources of plant-based protein and fiber, which is the dynamic duo for keeping you full and satisfied. No more mid-morning hunger pangs! And let’s not forget the micronutrients; nuts and seeds provide essential  vitamins and minerals like magnesium, vitamin E, and zinc.

The 7 Healthiest Nut Butters, Ranked

1. Almond Butter: The Overall Winner

Almond butter consistently comes out on top when nutritionists rank the healthiest nut butters. The almond butter benefits are hard to beat: it has a great balance of protein, fiber, healthy fats, and micronutrients.

Why it wins:

• Vitamin E champion: Almonds are one of the best natural sources of vitamin E, a powerful antioxidant that protects cells from damage and supports healthy skin.

• High fiber content: One of the highest in fiber among nut butters, which supports digestion and blood sugar levels. 

• Provides calcium: Almonds are a great source of calcium,which is important for anyone looking to increase calcium intake, such as for bone health.

• Heart-healthy fats: Rich in monounsaturated fats that support healthy cholesterol levels.

Per 2-tablespoon serving: ~196 calories, 7g protein, 18g fat, 3.5g fiber

How to enjoy it: Spread on apple slices, blended into protein smoothies, or used as a base for savory dressings and sauces.

2. Walnut Butter: Omega-3 Superstar 

Walnut butter is a hidden gem. It has an earthy, slightly bitter flavor that pairs beautifully with sweet ingredients like banana, maple, or cacao.

Why it ranks high:

• Omega–3 powerhouse: Unlike most common tree nuts, walnuts provide a significant amount of ALA omega–3 fatty acids, which is associated with cardiovascular health. 

• Antioxidant leader: Walnuts contain polyphenols and other plant compounds that contribute to their strong antioxidant activity.Anti-inflammatory: Because of their ALA content, walnuts may support a healthy inflammatory response when consumed as part of a balanced diet. .

Per 2-tablespoon serving: ~185 calories, 4g protein, 18g fat, 2g fiber

How to enjoy it: Mixed into banana bread batter, blended into smoothies, or drizzled over protein oat bowls with a touch of honey.

3. Pistachio Butter: The Antioxidant Star

Pistachio butter is having a moment, and for good reason. It has a vibrant green color, rich flavor, and a nutritional profile that stands out from the crowd.

Why it impresses:

• Antioxidant-rich: Pistachios are loaded with lutein and zeaxanthin, antioxidants that support eye health.

• Nutrient-dense: Pistachios provide a good source of protein, healthy fats, and fiber, making it a nutritious choice. 

• .Heart support: High in monounsaturated fats and plant sterols, which research links to improved cholesterol levels.

Per 2-tablespoon serving: ~160 calories, 6g protein, 13g fat, 3g fiber

How to enjoy it: Spread on toast, stirred into yogurt, or used as a dip for fresh fruit.

4. Peanut Butter: The Protein Champion

Technically peanuts are legumes, not nuts, but peanut butter is the OG of the nut butter world and still one of the most nutritious options available. It is affordable, accessible, and undeniably versatile.

Why it holds strong:

• Highest protein content: Peanut butter packs about 7–8 grams of protein per serving, making it one of the higher-protein nut butters. That makes it a favorite for muscle repair and post-workout recovery.

• Heart helper: Contains small amounts of resveratrol, the same antioxidant found in red wine, which helps support heart health.

• Energy support: Provides B vitamins like niacin and folate, which help your body convert food into energy.

Per 2-tablespoon serving: ~188 calories, 8g protein, 16g fat, 2g fiber

How to enjoy it: Classic PB and banana, swirled into oatmeal, blended into a protein-packed smoothie, or straight off the spoon.

5. Cashew Butter: The Creamiest Option

If you are a texture person, cashew butter might be your new favorite. It is naturally softer and creamier than other nut butters, with a mild, buttery flavor that feels indulgent without the guilt.

Why it is worth trying:

• Mineral-dense: A good source of copper, magnesium, and phosphorus, minerals that support energy metabolism and overall health

• Plant-based iron : Cashews are an excellent source of iron, making it  a great option for plant-based eaters to support healthy blood cell production.

• Lower fat: Cashew butter has slightly less total fat than most other nut butters while still delivering plenty of flavor.

Per 2-tablespoon serving: ~187 calories, 6g protein, 16g fat, 1g fiber

How to enjoy it: Drizzled over pancakes, stirred into curries and soups to add creaminess, or as a dip for celery and crackers.

6. Macadamia Nut Butter: Richest in Healthy Fats

Macadamia nut butter is a premium option with a buttery, slightly sweet flavor. It is not as commonly found in grocery stores, but it is worth seeking out.

Why it stands out:

• Highest in monounsaturated fats: Macadamia nuts have one of the highest levels of heart-healthy monounsaturated fats compared to other nuts.

• Unique fatty acids: Macadamia nuts contain palmitoleic acid, an omega–7 fatty acid that research suggests may help reduce inflammation.

• Lower in omega–6: Compared to many other nut butters, macadamia butter has a lower omega-6 content. 

Per 2-tablespoon serving: ~204 calories, 2g protein, 22g fat, 2.5g fiber

How to enjoy it: Spread on toast for a rich, buttery flavor, added to tropical smoothie bowls, or eaten by the spoonful as a satisfying snack.

7. Hazelnut Butter: The Flavor Favorite

When you think of hazelnut butter, chocolate spreads might come to mind. But pure hazelnut butter, without added sugar or cocoa, is a nutritious option on its own with a toasted, aromatic flavor.

Why it is worth a spot:

• Folate source: Hazelnuts are a great source of folate , which is critical for cell growth and metabolism.

• Heart-healthy profile: Very high in oleic acid, the same monounsaturated fat found in olive oil.

• Natural sweet tooth fix: The toasted, slightly sweet flavor makes it a satisfying option  without added sugars.

Per 2-tablespoon serving: ~188 calories, 4g protein, 18g fat, 2.5g fiber

How to enjoy it: Paired with cacao in oat bowls, stirred into yogurt, or used in baking.

Quick Comparison: Nut Butter Nutrition at a Glance

All values per 2-tablespoon serving of natural, unsweetened nut butter.

Enjoy Nut Butters the Easy Way

Now that you know which nut butters deliver the best nutrition, the next step is actually eating them. Sometimes the hardest part of getting those nut butter benefits is the effort. Natural nut butters separate (hello, impossible-to-stir oil layer), and knowing which one to pick from fifty different jars can feel like a chore.

That is why Daily Harvest incorporates real nuts directly into meals that are ready in minutes. We handle the hard stuff so you just get the flavor and the nutrition.

Our Nutty Banana Protein Smoothie combines almonds with bananas and plant-based protein for a post-workout meal that delivers vitamin E, potassium, and 20g of protein. And for something warm and cozy, the Hazelnut + Cacao Protein Oat Bowl brings that toasted hazelnut flavor paired with real cacao, no refined sugar needed.

Ready to make healthy eating easier? Build your box and pick the nut-packed meals that fit your goals.

Go Nuts for Your Health!

Whether you are Team Creamy or Team Crunchy, there is a nut butter out there with your name on it. By incorporating different types of nut butters and nuts into your diet, you can enjoy a wide range of flavors and nutrients that support your body from head to toe.

So go ahead, grab a spoon, or let us do the work for you with our delicious protein smoothies and protein oat bowls. Your taste buds—and your health—will thank you!

Frequently Asked Questions

What is the healthiest nut butter overall?

Almond butter is widely considered the healthiest nut butter by nutritionists. It offers the best balance of protein, fiber, vitamin E, calcium, and heart-healthy monounsaturated fats. For the healthiest option, choose natural almond butter with no added sugar or oils.

Note that the most optimal choice for the most healthy nut butter would actually be a nut and seed butter, such as NuttZo, as it offers a more comprehensive nutritional profile, a higher concentration of omega-3 fatty acids, and elevated levels of micronutrients including zinc and iron.

Is nut butter healthier than peanut butter?

It depends on which nut butter you are comparing. Almond butter has more fiber, vitamin E, and calcium than peanut butter. However, peanut butter has more protein per serving and is significantly more affordable. Both are healthy choices when you pick natural versions without added sugar.

What nut butter can lower or reduce inflammation?

Walnuts, flax seeds, hemp seeds and chia seeds have the highest ALA content and therefore choosing a nut butter with these ingredients will likely provide more omega-3, which may help lower inflammation. 

Is it okay to eat nut butter every day?

Yes, nut butter can be a part of a healthy diet for most people. A standard serving is 2 tablespoons, which provides healthy fats, protein, and essential micronutrients. Since nut butters are calorie-dense (about 160–200 calories per serving), portion size matters. However, they may not be suitable for individuals with tree nut allergies or certain dietary restrictions.

Disclaimer: This article is for educational and informational purposes only and is not intended to replace medical advice. Please consult your physician, registered dietitian, or other qualified healthcare provider before making changes to your diet or treatment plan.