Nut Butters: Health Facts

nut butter

Nut butters are one of those rare foods that are both tasty and healthy. With high protein, healthy fat and low sugar, they can truly turn your bread and dishes around. But which nut is the best? Below we break down every type of nut butter for your consideration.


The classic one. Peanut butter is rich in protein and monounsaturated fats, which support heart health and keep you full for hours. Studies also show that eating peanut butter can help reduce risk of diabetes. It also has biotin to promote brain health, iron and folate to prevent anemia, and zinc for improved immune system.



Out of all the nuts, almonds are the best source of healthy fats, fibre and calcium. They also have a high amount of omega-3 and vitamin E to help fight inflammation. However, the texture tends to be grittier than the other butters.



Cashew has one of the lowest amounts of protein and fibre, but it makes it up with low cholesterol and sodium content as well as a sweeter taste. Cashews are also a good source of minerals like zinc, magnesium, phosphorus and manganese to keep your muscles, brain and health working well.



It’s not Nutella, but it’s just as good. Just like cashews, hazelnuts are rich in minerals to support bodily functions. They are also one of the best sources of unsaturated fat.



Macadamia makes for the most calorie-dense butter on this list – perfect if you’re trying to gain weight. Thanks to its high healthy monounsaturated fat content, it is both indulgent and filling.



This butter is the best choice if you’re looking to increase your good (HDL) cholesterol and lower bad (LDL) cholesterol. It’s also rich in fibre, protein and potassium – an ounce of pistachio butter contains the same amount of potassium as a banana!



Out of all the nuts, walnut is the most exceptional source of omega-3 and omega-6 essential fatty acids, which are great for lowering LDL cholesterol and triglycerides. Walnut consumption is also associated with better management of weight and diabetes as well as lower risk of Alzheimer’s disease and dementia.


Which one will you be trying?

Author: Joseph Campbell

Hi there! I'm Joseph Campbell, a Sydney-based writer and food blogger. Follow me each week as I take you around on my food adventures.