Should I Eat Nut Butters?

From protein to healthy fats — here’s what you need to know

Nuts like almonds nourish — whether you crunch them raw or spread them smooth

Nut butters have become a pantry staple — creamy, versatile, and delicious. But what exactly are nut butters? Simply put, they’re nuts ground into a smooth or chunky paste, perfect for spreading, mixing, or snacking. Whether it’s the popular peanut butter, almond butter, or cashew butter, or less common varieties like pistachio, macadamia, and pecan butters, they all offer a tasty way to enjoy the nutritional benefits of nuts.

What to Look for When Choosing Nut Butters

Not all nut butters are created equal. Many commercial brands add palm oil, sugar, salt, or other additives to improve texture and flavour, but these ingredients can detract from the health benefits.

Always check the label and opt for nut butters made from 100% nuts only — simple and clean is best.

Why Include Nut Butters in Your Diet?

Nuts—and by extension nut butters—are nutritional powerhouses. When consumed in the right amounts, they have been shown to support weight management, reduce the risk of diabetes, heart disease, and even some cancers. They provide a mix of healthy fats, fiber, polyphenols, vitamins, and minerals.

You can add nut butters to your breakfast cereals, porridge, yogurts, or smoothies, use them in curries, or enjoy fruit and nut butter frozen slices. Nut butter also makes for a great snack, such as apple slices dipped in peanut butter, helping stabilize blood sugar and keep you feeling satisfied longer.

What About the Fat Content?

Many people hesitate to eat nut butters because of their high fat content. The good news? These are mostly healthy unsaturated fats — essential for your body and heart. Importantly, not all the fat in nuts is fully absorbed. Due to their fibrous cell walls, some fat passes through your digestive system unabsorbed. Factors like chopping, chewing, or blending nuts can increase fat absorption by breaking down those cell walls, but overall, nuts and nut butters remain a healthful fat source.

Protein-Packed and Nutrient-Rich

Nuts contain about 20 grams of protein per 100 grams, making nut butters a decent plant-based protein source. A typical serving (around 2 tablespoons or 20 grams) gives you a satisfying boost of protein, along with fiber and important minerals.

Nut Butter Comparisons: Which One’s Right for You?

Nut butters are a convenient way to add nuts to your weekly diet. A handful of a variety of nuts a few times a week is all you need to benefit from their healthy fats, protein, fiber, and minerals. Here’s a quick look at two popular options:

Peanut Butter

• High in protein

• Contains iron, potassium, magnesium, vitamin B6, and zinc

• One of the most studied nut butters, linked to heart health and better blood sugar control in diabetes

• Per 2 tbsp serving: 191 calories, 16.4g fat, 7.1g carbs, 1.6g fiber, 3.4g sugar, 136mg salt, 7.1g protein

Almond Butter

• High in protein

• Higher in heart-healthy monounsaturated fats than peanut butter

• Richer in antioxidants like vitamin E

• Slightly more expensive, but nutrient-dense

• Per 2 tbsp serving: 196 calories, 17.8g fat, 6g carbs, 3.3g fiber, 2g sugar, 73mg salt, 7g protein

  
  

Final Thoughts

Nut butters are a delicious, nutritious way to boost your intake of healthy fats, protein, and fiber. When choosing a nut butter, go for those with no added oils, sugars, or salts. Use them creatively in meals and snacks, and don’t be afraid of their fat content — it’s the good kind your body needs.

Enjoy nut butters as part of a balanced diet and let them power your health with every spoonful!