A Breakdown of the Healthiest Nut Butters and Their Benefits

Nuts are one of the most widely-eaten snacks around the world. From pistachios and cashews, to peanuts and almonds, the vast majority of nut varieties can be found across the globe for all to enjoy. The most popular types of nuts usually offer the highest nutritional value, such as walnuts and peanuts. But, have you ever enjoyed the tastiness of nut butters? If not, you are in for a real treat!

These smoother alternatives are loaded with essential vitamins, minerals, and antioxidants, and can be added to just about any recipe to elevate its flavor profile and overall nutritional value. While you may be very familiar with peanut butter, there are a multitude of other nut butters to explore! Here is a breakdown of the healthiest nut butters and their health benefits:


Cashew Butter

If you love the flavor of cashews, you’re going to be stoked to know that they offer more than just a delicious taste. Cashew butter is an excellent source of protein, magnesium, B vitamins, iron, potassium, zinc, and fiber. All of these nutrients help to promote cell growth and repair, combat high cholesterol, and diminish fatigue.

Cashew butter is also rich in monounsaturated and polyunsaturated fats which can improve your cardiovascular health. Whether you want to enjoy cashew butter on its own, in baked goods, or as a substitute for PB&J, you can rest assured that this healthy nut butter is a great option for mindful snacking!


Almond Butter

Almond butter is the most calcium-rich of them all. Commonly used as a spread in sandwiches or smoothies, this high-calorie nut butter provides the body with essential proteins, fats, and vitamins to combat inflammation, promote good vision, improve bone density, and boost heart health. Almond butter is also very high in fiber and extremely low in saturated fat, so it may be able to improve cholesterol levels as well.

Almond butter can be made by combining raw or roasted almonds with coconut oil and salt for added flavor to make a smooth and creamy spread. Whether you buy it pre-made or decide to make it yourself, you can reap the many benefits of almond butter by adding it to your snacks, meals, or smoothies!


Peanut Butter

The most widely-used nut butter is definitely peanut butter. However, it is the least nutritious when compared to other nut butters like almond and cashew. It does contain key nutrients like protein, fat, magnesium, zinc, iron, and calcium, but it doesn’t offer a wide variety of vitamins and minerals like the other nut butters.

If you are looking to improve your protein intake, peanut butter is your best choice.

It contains one of the highest amounts of protein among seed and nut butters. It has the ability to keep you satiated for longer periods of time, so you don’t feel endless bouts of hunger or the need to keep snacking.


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