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The healthiest nut butter to upgrade your PB&J, according to a dietitian
Skip the Skippy! These creamy, crunchy and flavor-packed options offer wholesome satisfaction.
March is here, and it's bringing two fun foodie celebrations along for the ride — National Nutrition Month and Peanut Month! What better way to honor them both than by shining a spotlight on one of the tastiest and most versatile pantry staples around: nut butter. Creamy, crunchy, swirled or smooth, nut butters pack a punch of flavor and nutrition that has us reaching for another spoonful.
With so many nut butters on the market, how do you know which one is the healthiest? As a dietitian, I turned to some of my trusted colleagues to help answer this nutty question (and sprinkled in my two cents too). Together, we set out to explore the tastiest, most nutritious options to help you make the right pick for your pantry (and your PB&J). After assessing more than two dozen options and taste-testing 14 of the healthiest picks around, I was able to curate this list, highlighting the nine healthiest nut butters for every nutritional need and preference.
Healthiest overall nut butter
Cost per ounce: $2+ | Ingredients: Peanuts, flax seeds, psyllium husk, almonds, plant sterols, flaxseed oil, molasses, cranberry seeds, sea salt, Saskatoon berries, rosemary extract | Serving size: 1.1 ounces (1 packet) | Fat: 14 g. | Protein: 6 g. | Fiber: 5 g. | Added sugar: 0 g.
When it comes to choosing the healthiest nut butter, it's hard to pick just one — nuts are naturally packed with nutrients and health benefits. But Step One Foods' nut butter takes it to the next level. It's not just about mashing almonds and peanuts into a delicious spread; they've added powerhouse ingredients like flax seeds, psyllium husk and saskatoon berries. This isn't your average nut butter — it's clinically formulated to help lower cholesterol. By combining whole food fiber, omega-3s, antioxidants, and plant sterols in the perfect amounts, Step One Foods delivers a nut butter designed to block cholesterol absorption and reabsorption in the digestive system. Plus, it's made from only the finest, real food ingredients, ensuring every bite is as healthy as it is tasty.
Each individual packet of Step One Foods' nut butter is designed with convenience in mind. The packet is easy to knead, ensuring the perfect consistency every time — no stirring necessary. The taste is fresh and delicious, making it a satisfying option, whether you're enjoying it as a quick snack or spreading it on your favorite foods.
Just keep in mind that while the individual packets are handy (and great for portion control), the cost per serving (more than $2 per ounce) is hefty.
- Clinically formulated to help lower cholesterol
- High fiber content
- Individual packets great for portion control
- Contains omega-3s and plant sterols
- High price per ounce
More nut butters we like for 2025
Cost per ounce: $.85 | Ingredients: High oleic runner peanuts, Hubs Virginia peanuts, Muddy Pond sorghum syrup, Jacobsen sea salt | Serving size: 2 Tbsp. | Fat: 14 g. | Protein: 7 g. | Fiber: 2 g. | Added sugar: 0 g.
Choosing the best-tasting nut butter was no easy task, and it ended in a tie!
This nut butter from Big Spoon Roasters is thoughtfully crafted to fit a variety of dietary needs and lifestyles. It's non-GMO, gluten-free, soy-free, palm oil-free, contains no refined sugar and is vegan-friendly. Every spoonful delivers the natural flavors of the peanuts and the subtle sweetness from fresh sorghum syrup (but don't worry, there's not so much sorghum syrup to make this a sugar bomb).
This nut butter is made with high-oleic runner peanuts, which have a unique fatty acid profile, containing higher levels of monounsaturated fats (aka "healthy" fats). This makes them a smart choice for anyone looking to support cardiovascular health while enjoying their favorite spreads.
Despite its crunchy texture, this peanut butter is incredibly easy to spread. Unlike many other peanut butters that are free from emulsifiers, it doesn't have a heavy layer of oil on top, so there's no need for tedious stirring.
- Non-GMO
- Palm oil-free
- No need for stirring
- Facility is working toward a zero-waste approach to production
- Sweetness from sorghum syrup may not appeal to everyone
Cost per ounce: $.43 | Ingredients: Golden roasted high-oleic peanuts, New Zealand sea salt | Serving size: 2 Tbsp. | Fat: 14 g. | Protein: 8 g. | Fiber: 2 g. | Added sugar: 0 g.
Fix & Fogg Crunchy Peanut Butter is an exceptional choice for peanut butter lovers seeking quality and flavor. Just like the Big Spoon Roasters crunchy peanut butter, Fix & Fogg uses high-oleic peanuts, which not only promote heart health but also provide a richer, more robust flavor. With minimal ingredients — only high-quality hi-oleic peanuts and a pinch of New Zealand sea salt — this peanut butter is pure and natural without unnecessary additives.
Its texture is unmatched, offering the crunchiest of crunchy experiences without requiring excessive stirring, a common hassle for many natural peanut butters. Vegan-friendly and GMO-free, Fix & Fogg’s Super Crunchy Peanut Butter delivers incredible taste and wholesome goodness in every jar.
- Only two ingredients
- High-oleic peanuts are good for heart health
- Non-GMO
- Vegan friendly
- Super crunchy texture may not appeal to everyone
Cost per ounce: $.88 | Ingredients: Cashews, almonds, Brazil nuts, flax seeds, chia seeds, hazelnuts, pumpkin seeds, Celtic sea salt | Serving size: 2 Tbsp. | Fat: 15 g. | Protein: 6 g. | Fiber: 3 g. | Added sugar: 0 g.
This unique blend combines seven nuts and seeds, including cashews, almonds, Brazil nuts, hazelnuts, flax seeds, chia seeds and pumpkin seeds, all dry roasted and made with organic, non-GMO ingredients. Perfect for diverse diets, it's crafted without peanuts and contains no added sugars or oils. It is also palm oil-free. The addition of chia seeds gives this nut and seed butter an additional boost of antioxidants, fiber and omega-3 fatty acids — yet another feather in its cap in the nutrition department.
While Nuttzo doesn't taste like a traditional peanut butter (it's peanut-free, after all), it has a rich and creamy flavor with a nice crunch that's thoroughly enjoyable. You definitely feel like you're eating something that's good and good for you.
However, it's a bit of a pain to mix (especially when purchased in larger containers), and it's on the pricier side, although you can often find it for less in big-box stores like Costco or Sam's Club.
- Certified organic
- GMO-Free
- Peanut-free
- Certified kosher
- Palm oil-free
- Good source of fiber and omega-3s
- Can be hard to mix
- Slightly higher price per ounce
Cost per ounce: $.25 | Ingredients: Dry roasted peanuts, organic honey, organic cane sugar, peanut oil, palm oil, sea salt | Serving size: 2 Tbsp. | Fat: 17 g. | Protein: 7 g. | Fiber: 1 g. | Added sugar: 3 g.
Justin's Honey Peanut Butter Spread is an excellent choice for those seeking the best value in health-supporting, high-quality nut butters. It's made with only the finest, responsibly sourced honey, ensuring a rich and natural sweetness that elevates the classic peanut butter flavor. The spread is non-GMO and gluten-free, making it a trustworthy option for a variety of dietary needs. While it does contain some added sugars and palm oil, it still strikes a solid balance between taste and nutritional support, making it a worthwhile addition to your pantry.
When compared to other quality peanut butters on the market, Justin's Honey Peanut Butter Spread offers a fantastic price point, especially for its premium quality. Sure, there are cheaper options, but they often lack the same level of flavor or commitment to responsibly sourced ingredients. If you're looking for a peanut butter that amazing and supports a thoughtful approach to food and health, this spread is a great choice. And it spreads like a dream.
- GMO-free
- Great price point
- Includes organic honey
- 3 grams of added sugar
- Contains palm oil
Cost per ounce: $.48 | Ingredients: Roasted sunflower seeds | Serving size: 2 Tbsp. | Fat: 18 g. | Protein: 8 g. | Fiber: 2 g. | Added sugar: 0 g.
SunButter No Sugar Added Sunflower Seed Butter is an excellent choice for those with allergy concerns. Made with just two simple ingredients — roasted sunflower seeds and salt — it offers a pure and natural taste that's free from added sugar and common allergens. This is ideal for individuals seeking a nutritious spread without compromising quality or flavor. "Sunflower butter is a great alternative to nut butters for people with allergies," says Amy Brownstein, RDN, a dietitian with Season Health. Additionally, sunflower seeds are a potent source of the antioxidant vitamin E, which plays a role in vision, brain and skin health (just to name a few). Sunflower seed butter contains nearly 2.5 times more vitamin E than peanut butter.
It's also worth noting that SunButter No Sugar Added Sunflower Seed Butter is non-GMO and certified gluten-free. The smooth, creamy texture allows it to spread effortlessly on bread, crackers or even apples, making it easy to incorporate into your meals. Sure, it might be funny to see it on a "healthiest nut butter" list, but for anyone managing a nut allergy, a good PBJ-like sandwich is a must-have once in a while. SunButter provides a safe, delicious alternative that doesn't compromise on the nostalgic comfort of a classic peanut butter sandwich.
- Safe for those with nut allergies
- Good source of vitamin E
- GMO-free
- Not technically a nut butter
Cost per ounce: $.89 | Ingredients: Organic roasted peanuts, organic coconut syrup, organic coconut cream, organic coconut oil, organic palm stearin, organic natural flavor, sea salt, organic rosemary extract | Serving size: 2 Tbsp. | Fat: 16 g. | Protein: 6 g. | Fiber: 2 g. | Added sugar: 3 g.
Cocomo nut butter stands out as one of the best flavored healthy nut butters available. Sometimes, a plain nut flavor just doesn't cut it, and that's where Cocomo shines, bringing a subtle coconut taste into the mix. The blend is uniquely satisfying, and even skeptics may find themselves pleasantly surprised by the creamy, tropical twist it adds. It's especially delicious when spread on slices of banana bread, elevating the flavor to a whole new level (in my humble opinion).
Made with organic ingredients, each jar delivers exceptional taste and peace of mind for those looking for clean, wholesome food options.
One of the standout features of Cocomo nut butter is the inclusion of medium-chain triglycerides (MCT) derived from coconut. MCT oils are known for providing quick, lasting energy, making this nut butter a perfect snack for an active lifestyle. Additionally, Cocomo uses sustainably sourced palm oil, aligning with environmentally conscious practices.
- Includes MCT oils that support satiety and energy
- Contains organic ingredients
- Contains 3 grams of added sugars
- Contains palm oils (although they're sustainably sourced)
- Slightly higher price per ounce
Cost per ounce: $.62 | Ingredients: Argentinian roasted peanuts and Patagonian sea salt | Serving size: 2 Tbsp. | Fat: 15 g. | Protein: 8 g. | Fiber: 2 g. | Added sugar: 0 g.
One Trick Pony stands out as the best and healthiest nut butter for spreadability, and it's easy to see why. Its texture is silky smooth, making it effortless to take from corner to corner on toast, sandwiches or any creative snack you can imagine. The consistency glides on effortlessly without clumping or separating, offering a premium experience. Unlike many nut butters on the market, One Trick Pony prioritizes simplicity, using only two high-quality ingredients (Argentinian roasted peanuts and Patagonian sea salt) to provide a natural and wholesome flavor that truly shines.
What’s more, One Trick Pony is entirely palm oil-free, ensuring that it's as kind to the environment as it is to your body. With no unnecessary additives or fillers, it balances health and taste seamlessly. Plus, the packaging is undeniably adorable, bringing a fun and cheerful vibe to your kitchen counter or pantry.
- Only two ingredients
- Palm oil-free
- Extra smooth and spreadable consistency
- Slightly higher price per ounce
Cost per ounce: $1.00 | Ingredients: Walnuts, powdered sugar (sugar, corn starch), cocoa, palm oil, vanilla extract, sea salt | Serving size: 2 Tbsp. | Fat: 14 g. | Protein: 3 g. | Fiber: 2 g. | Added sugar: 7 g.
Nutty Gourmet Kiddos Chocolate Walnut Butter is the ultimate healthy nut butter for satisfying any sweet tooth while keeping nutrition in mind. Packed with omega-3 fats, antioxidants and plant-based protein, this walnut butter brings a rich, velvety texture straight from California orchards with just the right hint of chocolate sweetness. While it does have some added sugars to enhance the flavor, you can feel good knowing it's balanced with wholesome, nutrient-dense walnuts that support healthy growth and development. The oils separate slightly, but that can be resolved with a simple stir.
Each one-ounce serving delivers 2.5 grams of omega-3 ALA, crucial for heart and brain health, making it great for children and adults. They use sustainable palm oil to support environmentally friendly practices, and the product is non-GMO.
This nut butter is a great addition to a classic S'more in place of a standard chocolate square. It offers the same sweetness with a boost of healthy fats.
- Good source of omega-3s
- GMO-free
- Excellent sweet treat that offers high-quality nutrition
- Contains 7 grams of added sugar
- Contains palm oil (although it's sustainably sourced)
- Higher price point
Why is nut butter a healthy choice?
"Nuts are nutrient-dense and provide numerous health benefits," says Melissa Rifkin, RDN, a Connecticut-based dietitian. "Their rich content of healthy fats, fiber, antioxidants and essential vitamins supports overall well-being, making them a great addition to a balanced diet," she adds.
Rich in healthy fats
"Most of the fat in nut butters is from unsaturated fat, which is good for our health," says Melissa Altman-Traub, RDN, a dietitian based in Pennsylvania. These fats help reduce LDL cholesterol levels (often referred to as "bad cholesterol") while boosting HDL cholesterol, which helps maintain a healthy lipid balance in the bloodstream. Incorporating nut butters into your diet can thus be a simple and delicious way to protect your heart from potential health risks.
Additionally, these healthy fats play a key role in promoting brain function. Fats are essential for maintaining the cell membranes in the brain, aiding in cognitive processes and supporting mental clarity. A spoonful of almond or peanut butter spread on whole-grain toast provides a brain-boosting breakfast to start the day on the right note.
Great source of plant-based protein
"Nuts and nut butter are a good source of plant based protein," says Patricia Kolesa, RDN, a dietitian and founder of Dietitian Dish. "Protein has been shown to support satiety and fullness, muscle repair and immune function. While most of us get enough protein in our diets through animal sources, we often don't get enough plant-based protein. Nut butters [are] an easy and affordable way to increase our plant-based protein intake,” Kolesa says.
Pairing some nut butter with fruits or veggies creates a nutrient-packed snack that fuels the body while keeping hunger at bay. Whether you're a gym regular or you're just trying to make it through each day, the protein in nut butters can help meet your energy and recovery needs.
Packed with vitamins and minerals
Nut butters are loaded with important vitamins and minerals that contribute to overall health. Many varieties are a source of vitamin E, a powerful antioxidant that protects your cells from oxidative stress and supports skin health. Additionally, minerals such as magnesium, potassium, and zinc found in nut butters play a role in maintaining strong bones, regulating blood pressure and boosting immune function.
Factors to consider when choosing nut butters
Choosing the healthiest nut butter comes down to understanding your nutritional priorities and personal values.
Start by examining the ingredient list: Simpler is better. Aim for nut butters that consist primarily of nuts, with minimal or zero added sugars, salt or oils.
Steer clear of hydrogenation: Avoid those that contain hydrogenated or partially hydrogenated oils, as these can contain unhealthy trans fats.
Consider palm oil inclusion carefully: Some people specifically avoid products with palm oil due to environmental concerns or its impact on the texture and oil separation in the jar. While palm oil can help keep nut butter smooth and prevent oil separation, its inclusion is a personal preference to weigh. From a health standpoint, palm oil is high in saturated fat, and excessive consumption of saturated fats may contribute to health issues like cardiovascular disease. However, palm oil itself is not inherently harmful when consumed in moderation, and in some cases, it can be a better alternative to trans fats in processed foods. Ultimately, the impact of palm oil depends on factors such as the quality of sourcing, manufacturing practices and individual health considerations. Looking for products that use sustainably sourced palm oil can help mitigate some of the environmental concerns.
Know the benefits of various nuts: When deciding between types of nut butter, consider the nutritional benefits of the nuts themselves.
Almond butter, for example, is a great choice for those looking for vitamin E and magnesium, which support skin health and muscle function.
Peanut butter is high in protein and contains healthy monounsaturated fats, making it an affordable and versatile option.
Cashew butter is known for its creamy texture and higher iron content, which may be beneficial for those looking to boost iron intake.
Walnut butter, rich in ALA omega-3 fatty acids, may be a good match for supporting heart and brain health.Consider the nutritional profile of various nuts: "Some nut butters have more protein and less fat," says Altman-Traub. "For example, a two tablespoon serving of almond butter contains 7 grams of protein and 17 grams of fat. Two tablespoons of cashew butter has about the same amount of fat at 16 grams but only 4 grams of protein. Another difference is calcium — a serving of almond butter contains about 60 mg."
Ultimately, the choice should reflect your dietary needs, taste preferences and ethical considerations.
How we chose the healthiest nut butter
Selecting the healthiest nut butter required a thoughtful and thorough process to balance health benefits, ingredients, taste and other practical factors like spreadability and shelf life. I started by consulting four dietitian colleagues to get their take on the health benefits of various nut butters and how to select the best options. I also used my own professional experience as a dietitian to analyze the nutritional content of several dozen options before narrowing the testing field to 13 selections. With the top 13 selected, I then put each to the following tests:
The stir and taste test: To ensure a fair assessment, I used separate, eco-friendly disposable spoons to stir each jar. This was to ensure there would be no double-dipping. For each selection, I mixed the nut butter well to combine the oils with the nut butter, then took a small taste from the spoon to assess the pure flavor. Between each test I cleansed my palate with a plain cracker and water to reset the sense of taste for accurate comparisons.
Nuts on crackers test: To explore how each nut butter paired in a more typical snacking scenario and to assess the spreadability of the food, I placed a dollop of each nut butter on a plain cracker and used a separate, clean disposable spoon to spread it around. Again, between each test, I cleansed my palate with a plain cracker and water.
Ingredient assessment test: Beyond taste, I carefully examined the nutrition labels, looking for factors such as added sugars, added salt and the type of nut used. I prioritized nut butters that had minimal processing and contained natural, wholesome ingredients. Added oils or artificial additives were noted but weighed against the overall nutritional profile and flavor experience.
By taking this comprehensive approach, I was able to identify nut butters that strike the perfect balance between healthfulness and deliciousness.
Other products we tested
Rooted Fare Crunchy Black Sesame Butter: This plant-based, dairy-free butter combines the rich nuttiness of black sesame with a touch of sweetness, making it a delightful option for those who crave something different. While it contains some added sugars and breadcrumbs (making it not gluten-free), the wholesome ingredients provide a balanced treat suitable for breakfast, snacks or desserts. Packed with healthy fats from sesame seeds, it offers sustained energy while satisfying your sweet tooth in a way that feels indulgent yet wholesome. It's not your average nut butter, but that's what makes it so special. That said, it's hard to compare it to other nut butters since it has such a unique (and yummy) flavor. It's also on the higher side for price-per-ounce at about $1.88.
Once Again Cashew Butter: This option is an exceptional choice for those seeking a healthy and high-quality nut butter. Made from the finest, ethically sourced cashews, this nut butter offers a deliciously creamy texture that stands out among its peers. This certified organic cashew butter is crafted with care, using cashews that are dry roasted and milled to a perfectly smooth consistency, without any added salt or sugar. While it didn't make our top list due to its higher price point ($1.61/ounce) — a reflection of the naturally higher cost of cashews— it remains a fantastic option for those willing to invest in a premium product.
Barney's Smooth Almond Butter: Made with high-quality almonds, it boasts simple, wholesome ingredients that you can feel good about. With its creamy texture, this almond butter spreads effortlessly, making it perfect for toast, smoothies or even as a dip for fruits and veggies. There's absolutely nothing wrong with this nut butter — it's a solid classic almond butter choice. It just didn't stand out in any of our "best-of" categories.
Ground Up Cashew and Coconut Butter: This nut butter is a fantastic choice for anyone looking for a flavorful and nourishing treat with a tropical twist. The combination of rich, buttery macadamia nuts, crunchy toasted coconut and sweet, fruity date syrup creates a tasty experience. The slightly more watery consistency might catch you by surprise (and it's part of the reason it didn't make our list), but it's also what makes this nut butter so versatile. It's particularly appropriate for drizzling over oatmeal, adding to smoothies or dipping fresh fruit into. The blend of macadamia, cashews and coconut delivers a creamy texture while packing a punch of healthy fats to keep you energized and satisfied.
Ground Up Toasted Macadamia Nut w/ Chia + Flaxseed: The addition of chia and flax seeds isn't just about introducing a little crunch. It's a powerhouse of nutrition. Rich in omega-3 fatty acids, these seeds help support brain health, improve heart function, and add valuable fiber to your diet. Together with the natural sweetness of date syrup, coming from a wonderful women-led brand that prioritizes health-conscious ingredients, this nut butter is both indulgent and wholesome. That said, its price per ounce is a little higher than that of Nuttzo, which came out on top as our favorite nut-and-seed blend.
Meet the experts
Melissa Altman-Traub, MS, RDN, LDN, is a plant-based registered dietitian based in Pennsylvania
Amy Brownstein, MS, RDN, is a California-based registered dietitian
Patricia Kolesa MS, RDN, is a registered dietitian and founder of Dietitian Dish LLC
Melissa Rifkin, MS, RDN, CDN, is a Connecticut-based registered dietitian
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
