Nut butters: how healthy are they really?

 

1. Nutrient profile:

Most natural nut butters (like peanut, almond, or cashew) are rich in healthy unsaturated fats, plant-based protein, fiber, and important minerals such as magnesium, potassium, and zinc. Almond butter is especially high in vitamin E (great for skin and heart health), while peanut butter has more protein and resveratrol (a plant antioxidant).

2. Heart and metabolic benefits:

Because of their healthy fats and plant compounds, nut butters may help lower “bad” LDL cholesterol, improve blood sugar control, and keep you feeling full longer, which can reduce overeating. Research links regular nut consumption with a reduced risk of heart disease.

See also: 9 toxic cooking oils to avoid in the home kitchen

3. The catch added ingredients:

Not all nut butters are created equal. Many commercial brands add sugar, hydrogenated oils (unhealthy trans fats), and excess salt, which can turn a healthy snack into a less-than-ideal one. Choosing natural or unsweetened versions helps avoid these drawbacks.

4. Calorie density:

Even natural nut butters are calorie-dense (roughly 90–100 calories per tablespoon), so portion control matters, especially if you’re watching your weight. Eating them straight from the jar with a spoon (we’ve all been there) can quickly add up.

Bottom line: Nut butters are healthy when made from just nuts (and maybe a pinch of salt) and eaten in moderation. Think of them as nutrient-packed energy sources, perfect in oatmeal, on whole-grain toast, or with fruit, but not something to finish half a jar of in one sitting unless you’re running a marathon.

See also: The 10 healthiest breakfasts to lose weight