Benefits of Nut Butters and How To Use Them

Peanut butter is a popular item around the world for making quick snacks and dishes. It has been around for centuries, but today more varieties of nut butter are available that are receiving recognition due to their health benefits. From cashew to almond and walnut to sesame, these nut butter are widely used as spreads in sandwiches. 

Although they tend to be high in fat, organic nut butter contains healthy fats as well that help maintain cholesterol levels and heart health. Let’s discuss the health benefits of popular nut butter and how you can use them for everyday meals. 

Beware of Harmful Ingredients


Nuts carry different health benefits. When it comes to choosing a particular type, you should be aware of ingredients that can be potentially harmful such as sugar and salt. Manufacturers that produce organic and authentic nut butter prevent using preservatives and sweeteners in their nuts. Plus, the butter also provides the same nutrition as the nuts themselves. 

In addition to that, manufacturers also mention important information related to allergies and other health concerns that might be caused due to consumption. Therefore, you should always go through the information to prevent serious consequences. For instance, many nut butter contains hydrogenated oil due to trans fats. 

This is done to prevent the oil from separating during storage. Even though it is not meant to cause serious health concerns, you should consider conveying such information to the person consuming it. 

Common Types of Nut Butter Along With Their Benefits


Apart from being high in fat, nut butter is also high in calories. However, that should not keep you away from consuming them as they contain other essential vitamins and nutrients as well. Almost every type of nut butter contains protein, healthy unsaturated fats, and fiber, etc. but the amount of nutrition you receive depends on the amount and type of nut butter being used. Furthermore, nut butter also contains vitamin E that protects and helps develop your skin and hair and keep the immune system strong. 

While most people prefer using nut butter as a sandwich spread, they can be coupled with other healthy snacks such as celery or apple slices. The different types of proteins, fibers, and fats found in nut butter make you feel full. As a result, you prevent weight gain by consuming multiple meals throughout the day. 

1. Peanut Butter

Peanut butter contains a huge concentration of zinc, magnesium, and iron, etc., in addition to protein and fat. However, if you compare peanut butter to other types of nut butter, it contains the lowest amount of minerals and vitamins. At the same time, peanut butter contains a relatively large concentration of proteins that keeps you from eating the entire day. 

Nutritional Facts per Serving (2 Tablespoons):

  • 16.4 grams fat
  • Fiber (1.6 grams)
  • 136 milligrams sodium
  • 191 calories
  • 7.1 grams carbs
  • 3.4 grams sugar
  • 7.1 grams protein

2. Walnut Butter

Walnut butter has a buttery, earthy taste. The nutritional value of walnut butter is similar to that of peanut butter. However, walnut butter contains a significant amount of omega-3 fatty acids compared to others (specifically polyphenols and alpha-linolenic acid). Omega-3 fats help avoid autoimmune diseases and arthritis due to their anti-inflammatory properties.

Nutritional Facts per Serving (2 Tablespoons):

  • 14 grams fat
  • 1 gram fiber
  • 170 calories
  • 11 grams carbs
  • 7 grams sugar
  • 3 grams protein

3. Almond Butter


As compared to peanut butter, almond butter happens to contain a large portion of magnesium, calcium, phosphorus, and manganese. Plus, it is one of the most nutrient-dense nut butter out there. These healthy ingredients help strengthen the bones and ensure the normal functioning of the body. 

If you were to consume two tablespoons of almond butter, you will receive 50% of your daily vitamin E requirement. Finally, almond butter contains the lowest amount of saturated fat and the highest-fiber concentration. 

Nutritional Facts per Serving (2 Tablespoons):

  • 17.8 grams fat
  • Fiber (3.3 grams)
  • 73 mg sodium
  • 196 calories
  • 6 grams carbs
  • 2 grams sugar
  • 7 grams protein

4. Cashew Butter

Compared to other nut butter, cashew butter contains lower fat and is creamy and smooth. Even though cashew butter does not contain omega-3 fatty acids, they make up for it by offering monounsaturated fatty acids, magnesium, and essential amino acids. These nutrients improve cholesterol levels, immune system, and metabolism. 

Nutritional Facts per Serving (2 Tablespoons):

  • 17 grams fat
  • 1 gram fiber
  • 94 milligrams sodium
  • 195 calories
  • 9.7 grams carbs
  • 3 grams sugar
  • 3.9 grams protein

Comparison Table

Nut Butter Calories (per serving) Total Fat (per serving) Protein (per serving)
Peanut Butter 191 16.4 grams 7.1 grams
Walnut Butter 170 14 grams 3 grams
Almond Butter 196 17.8 grams 7 grams
Cashew Butter 195 17 grams 3.9 grams

 The table shows that almond butter contains the most fat and calories per serving. On the other hand, walnut butter has the least calories among them per serving, but the amount of protein it provides is also very little (only 3 grams). Among these four types of nut butter, peanut butter offers the perfect balance of protein and carbs per serving. 

If you are a bodybuilder, you would want to go for peanut butter for a healthy addition to your diet. 

How to Use Nut Butters

Now that we have discussed the health benefits of nut butter let’s move on to how to use them. Fortunately, there are several ways to use nut butter, and we suggest that you give each a try.

  • In Desserts

While peanut butter is the most popular choice when it comes to cookies and other desserts, you can try other types of nut butter as well to make things a bit more interesting and unique. For instance, you can make a simple ice-cream cake and use a bit of chocolate-cashew mousse to add to the taste. 

  • At Breakfast

Perhaps the best time to treat yourself to some nut butter is breakfast. If you are having oatmeal, swirl some almond butter on top or add some to two or three muffins. And as soon as you enter the weekend, prepare some maple-pecan butter waffles or apple-almond butter pancakes. 

  • In Soups 

You can add a creamy richness to your soups by doing a simple thing, i.e., adding a small amount of nut butter, such as a pumpkin-pecan soup with artichoke-walnut butter bisque or pecan butter croutons. 

  • In Sauces 

You can use the nut butter in several sauces to top pasta, vegetables, or any of your favorite plant-based protein. Try baked tofu with a tahini sauce; slather some pecan butter sauce over your favorite baked sweet potato, almond Romesco sauce with grilled vegetables, or penne with an avocado-cashew cream. The taste of your meals will become more flavorsome.

  • In Smoothies 

Your morning smoothies can become extra delicious by adding a spoonful of nut butter. It also adds protein along with the taste. Create creamy and refreshing treats for yourself, such as an almond butter-banana shake or a cashew-pineapple smoothie.

  • In Salad Dressings 

You can turn simple, ordinary salads great with the help of nut butter. You can try a macadamia-rum dressing over a tropical fruit salad or a cashew dressing on the top of a hearty Nicoise salad – you will surely love them!

  • In Main Dishes

You can use the nut butter in several ways in your main dishes, such as chestnut vegetable pot pie or tropical chickpea, Brazil nut stew, and vegetable-cashew korma. In short, the sky is the limit when it comes to using nut butter in your main meals.

  • In Dairy Alternatives 

It would not be wrong to call cashew butter the most versatile nut butter (with its mild flavor). You can use it to make mayonnaise, sour cream, and vegan cream cheese.

Recommended Products

Where to Buy
Stoke Elite Nut & Seed Butter
Artisana Organics Raw Walnut Butter With Cashews

1. Stoke Elite Nut & Seed Butter

The Stoke Elite Nut & Seed Butter contains a wide variety of minerals, vitamins, and phytonutrients. Plus, there are no preservatives or artificial ingredients used during the manufacturing process. With 1000+mg DHA Omega 3 fatty acids per jar, this is one powerful product to consider. It also contains copper, iron, and selenium, which help improve the overall functioning of the body.


Key Features:

  • 1000+mg DHA Omega 3 fatty acids
  • No preservatives and artificial flavors
  • Authentic and nutritious

2. Artisana Organics Raw Walnut Butter With Cashews

The Artisana Organics Raw Walnut Butter with Cashews contains 100% organic cashews and walnuts. It is free from additives and is made in small batches to ensure quality. Plus, it contains all the essential vitamins, proteins, and nutrients that your body needs daily. And since it is a non-GMO and Gluten-free product, it is a perfect option for keto and plant-based diets.

Key Features:

  • Non-GMO
  • 100% organic cashews and walnut butter
  • Gluten-free

Final Word

When it comes to choosing nut butter, it all comes down to your taste and preferences. You can also make your nut butter by processing nuts in a blender. However, make sure that you consider any underlying health conditions as well. Although nut butter is proven to be beneficial, it can also harm you if consumed in large amounts.