Nutrition Experts Reveal The Healthiest Nut Butter Choice

The Great Nut Butter Debate

When it comes to choosing the healthiest nut butter, nutrition experts aren't quite as unanimous as you might expect. According to our five nutritional experts, almond butter is the healthiest nut butter, followed closely by peanut butter. However, several other studies and dietitian recommendations place peanut butter at the top of the list, creating an interesting split in professional opinion.

The confusion stems from how you define "healthiest." All the nutritionists I spoke with unanimously agreed that the most important factor in determining the health benefits of a specific nut butter is the additional ingredients that may (or may not) come with it. This means the brand and processing method often matter more than whether you choose almond or peanut butter.

Why Almond Butter Takes The Lead

Almond butter is undeniably the healthiest nut butter. According to registered dietitian and health coach Jessica Cording, it's "rich in vitamin E, magnesium, and heart-healthy monounsaturated fats." The nutritional advantages don't stop there. Jessica Gavin, certified culinary scientist, shares that it's also a "good source of fiber and calcium" while containing only "half the saturated fat" that peanut butter does. And if you're concerned about your protein intake (who isn't, these days?), a two-tablespoon serving will net you 7 grams, significantly more than many other nut butters.

From a heart health perspective, almond butter offers superior fat composition. Winner: Almond butter, for healthy fats; tied for cholesterol in head-to-head nutritional comparisons. The tree nut also provides more vitamin E and magnesium than its ground-dwelling counterpart.

The Case For Peanut Butter

Despite almond butter's nutritional edge, peanut butter shouldn't be dismissed. Close behind almond butter is peanut butter. While it does contain more saturated fat than almond butter, registered associate nutritionist Caoilfhionn Gilvarry shares that it has "high levels of folate and niacin," which is "important for aiding metabolism, cell growth, and cell functioning." It also brings "high levels of fiber" as well as slightly more protein than even almond butter.

Peanut butter is rich in unsaturated fats, which have been linked to better heart and brain health," says Rizzo. "Peanuts and peanut butter is rich in oleic acid, a type of omega-9 fatty acid which helps lower LDL or bad cholesterol. Additionally, according to the AHA, people who regularly eat nut butters have a lower risk of heart disease or Type 2 diabetes than those who do not include them in their diet.

What Really Matters Most

Regardless of which nut butter you choose, the ingredients list is paramount. The healthiest peanut butters contain no or very few added ingredients, the experts note. "When choosing a peanut butter, look at the ingredients and pick one that is just peanuts and salt, or unsalted," says Rizzo. The healthiest peanut butters have one ingredient: peanuts. Dietitians agree that the best peanut butter is made only from peanuts (and maybe a pinch of salt).

The experts consistently warn against certain additives. Avoid added sugars, hydrogenated oils, palm oil, and preservatives, which can contribute to inflammation and negatively affect heart health. When shopping, if you're looking for peanut butter that satisfies your sweet tooth — or, let's be real, that your kids will enjoy — choose a brand that contains less than 5 grams of added sugar per serving.

Whether you lean toward almond or peanut butter, both offer substantial health benefits when chosen wisely. The real victory lies in selecting minimally processed versions that let the natural nutritional powerhouse of nuts shine through, rather than getting bogged down in additives that diminish their inherent value.