13 Nut and Seed Butters, Ranked From Best to Worst for Your Health
![](https://www.thetechedvocate.org/wp-content/uploads/2024/03/25-4-660x400.jpg)
Nuts and seeds provide a powerful punch of proteins, fats, vitamins, and minerals. However, when they are transformed into delicious butters, they can vary considerably in health benefits. Here’s a ranking from best to worst based on nutrient density, added sugars, and unhealthy fats.
1. Almond Butter: Rich in vitamin E, magnesium, and fiber, it often comes with no added sugars.
2. Walnut Butter: Loaded with omega-3 fatty acids which support brain health.
3. Cashew Butter: Contains a good mix of fat, protein, and essential minerals like iron and magnesium.
4. Tahini (Sesame Seed Butter): High in healthy fats and an excellent source of calcium.
5. Sunflower Seed Butter: A great nut-free option that’s high in vitamin E and magnesium.
6. Pumpkin Seed Butter: Full of zinc and unsaturated fats.
7. Hazelnut butter: Rich in nutrients but often combined with chocolate and added sugars.
8. Peanut Butter (Natural): Offers good fats and protein but watch for brands with added sugars.
9. Soy Nut Butter: Offers a decent protein boost but is often highly processed.
10. Pistachio Butter: May contain more saturated fat and less protein compared to other nuts.
11. Macadamia Nut Butter: A higher fat content with less beneficial nutrients than others mentioned here.
12. Peanut Butter (Conventional): Commonly has added sugars and hydrogenated fats.
13. Coconut Butter: While tasty, it’s high in saturated fat with less protein and fiber.
To make the healthiest choice, look for butters with the shortest ingredient list – ideally just the nuts or seeds themselves – and no added oils, sugars or salt.