This is the healthiest nut butter to upgrade your PB&J, according to dietitians

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What’s 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 I 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.

Table of contents

Update, Aug. 22, 2025: We’ve confirmed current pricing and availability for all products. Our No. 1 pick for healthiest nut butter remains unchanged.

Healthiest overall nut butter

More nut butters we like for 2025

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

• 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.