Is almond butter healthy? Here are the best vegan options

Almond butter will forever be a staple in our pantry. A spoonful of almond butter is the perfect pick-me-up for when we’re feeling a little peckish, and tahini-stuffed dates are one of our go-to pre-workout snacks. The humble peanut butter and jelly sandwich is something we’ll never tire of—especially on days when we don’t feel like cooking. But, is nut butter healthy? And is all nut butter vegan? We are here with the answer.

Is almond butter vegan?

Most nut butters are free from animal products and hence, they are suitable for vegetarians. In its purest form, almond butter is made by blitzing or grinding almonds into a paste. Ingredients you want to look for include anything that comes from an animal. Brands are known to use honey, milk powder, whey protein, collagen, or egg whites in their nut butters, so be sure to skim the ingredients list before you shop.

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Some nut butters are made from only one ingredient, while others may contain salt, sugar, or added oil. They are plant-based, but some vegetarians may avoid nut butters that contain palm oil, a controversial ingredient primarily linked to deforestation in Indonesia and Malaysia. The destruction of these biodiverse areas threatens many species, including the endangered orangutan, pygmy elephant and Sumatran rhinoceros. This destruction of forests and peatlands also contributes to global warming, as the practice releases heat-trapping carbon emissions into the atmosphere.

Is nut butter healthy?

The specific nutritional value of nut butters varies, but generally, they contain a number of healthy nutrients, including protein, fat, vitamins and minerals, fiber, and phytochemicals like zinc.

Nut and seed butters typically contain heart-healthy polyunsaturated fats, which help lower “bad” low-density lipoprotein (LDL) cholesterol. If you’re looking for a healthy nut or seed butter to eat regularly, look for something that contains partially hydrogenated oil, which is a trans fat. Trans fats are known to raise LDL levels and lower high-density lipoproteins – the “good” cholesterol.

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Nut butter is also calorie-dense, so serving sizes tend to be smaller. However, this is not a one-size-fits-all guideline. “Although a serving of almond butter is usually two tablespoons, that doesn’t mean you always have to limit yourself to this amount,” explains Stephanie Wells, MS, RD. “The right amount for you will depend on your age, metabolic rate, and fitness or nutritional goals. If you’re trying to build muscle or have a low appetite and need a way to get extra calories, no more than two tablespoons of almond butter will meet your needs. Could be a great way.”

If you’re watching your sugar and salt intake, you may want to choose an option that’s made only from nuts and seeds. Some nut butters also have added oils, which help stabilize the final product—meaning it’s the kind you don’t have to stir.

“While not harmful, excess oil is not necessary,” says Wells. “And although sweetened almond butter is still a great source of protein and other nutrients, it’s best to limit your overall intake of added sugars.”

What is healthy almond butter?

Choose one of these six nut butters for snacking, cooking and more.

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1 Nut butter

Almond butter makes a great post-workout snack, thanks to its combination of protein (about seven grams per serving), fiber and healthy fats. It is high in monounsaturated fat, which lowers LDL cholesterol and raises HDL cholesterol. It can also help regulate blood sugar after eating. Almond butter contains more vitamin E, calcium and iron than peanut butter. Compared to peanut butter, it is higher in fiber, lower in saturated fat and lowest in carbohydrates.

Look for nut butters that are made with dry roasted nuts and are free of added sugars and oils. We love Whole Foods’ 365 Creamy Almond Butter because it’s made from just one ingredient.

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2 Nut butter

Arguably the most popular nut butter, thanks to the PB&J sandwich, peanut butter is an excellent source of monounsaturated fat and vitamin E, which is important for blood, brain and skin health. It also contains some B vitamins, magnesium, potassium and selenium. At eight grams per serving, peanut butter is a good source of protein. Also, it tends to be the most affordable alternative to peanut butter.

We love eating it by the spoonful, adding it to smoothies or using it in recipes, like Peanut Butter Coconut Oat Bites. Try Santa Cruz Organic’s Creamy Light Roasted Peanut Butter https://amzn.to/44LP9i9 , which contains roasted peanuts and less than one percent salt.

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3 cashew butter

Cashew butter has a thinner texture and richer flavor than other nut butters, making it a popular addition to vegan desserts, like this Salted Vanilla Bean Cashew Butter Fudge. It’s lower in protein than almond butter or peanut butter, at six grams per two-tablespoon serving, full of healthy monounsaturated fats and a variety of vitamins and minerals. One serving of cashew butter contains 10 percent of your daily value of iron, as well as trace amounts of calcium, potassium, magnesium and vitamin K, according to USDA data.

Look for a cashew butter that has some added ingredients. This creamy cashew butter from Georgia Grinders contains only slow-roasted cashews and a little sea salt.

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4 tahini

Made from toasted and hulled sesame seeds, tahini is a staple of Middle Eastern, Eastern Mediterranean, and some North African cuisines. This versatile ingredient has a rich, nutty flavor with a thin, creamy texture and a tart finish that lends itself well to desserts like hummus, baba gnosh and halva, as well as homemade vegan cookies and dairy-free ice cream.

Tahini is lower in calories than other types of nut butters and a good source of protein, healthy fats, fiber, and vitamins and minerals. It is an especially good source of copper, which is essential for iron absorption, as well as phosphorus, selenium, iron, zinc and calcium. On the plus side, studies have shown that sesame seeds can help lower “bad” LDL cholesterol.

Choose tahini made from sesame seeds and nothing else, like this single-source paste from Sum.

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5 Sunflower seed butter

Perfect for people with nut allergies, sunflower seed butter can be one of the healthiest options as far as nut butters are concerned. Sunflower seeds have a slightly bitter taste, so salt and sugar are often added to balance the taste.

Nutritionally, sunflower seed butter is calorie-dense, containing mostly monounsaturated fats and small amounts of polyunsaturated fats. At 5.6 grams of protein per two-tablespoon serving, it has less protein than other types of nut butters. It contains more copper, magnesium, phosphorus, zinc, iron and vitamin E than peanut butter.

If you’re conscious of your calorie intake, look for sunflower seed butters with no added sugar, such as SunButter’s No Added Sugar variety.

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6 Walnut butter

Among nut butters, walnut butter is not high in protein, nor is it particularly high in heart-healthy fats or trace minerals—although it does contain small amounts of iron, calcium, and potassium. The power of walnut butter lies in its omega-3 and omega-6 fatty acid content. The omega-3 from plants is called alpha-linoleic acid, which reduces the risk of death from heart disease. Walnuts also contain polyphenols, which help reduce inflammation.

Many commercial walnut butters contain multiple varieties of nuts, such as Artisana Organic Raw Walnut Butter with Cashews. However, you can also make your own 100-percent walnut butter by adding one to two cups of walnuts to the bowl of a food processor, then grinding them until a smooth paste forms, about one minute. For a smooth, sweet and nutritious walnut butter, arrange raw walnuts on a baking sheet and roast at 350 degrees Fahrenheit for eight minutes. Allow it to cool before adding to the food processor and adding salt and sugar to taste.