Nut butter is a versatile food and can be used in meals, snacks, cooking, and baking. You can even eat it straight from the jar for a quick protein-rich boost!
You’re probably aware that nut butter is high in fat – but which nut butter is the highest in fat?
Macadamia nut butter is the highest in fat with 24 grams per two tablespoons.
We’ll review a total of seven high-fat nut butters in this article and offer a side-by-side nutrition comparison of all of them.
Fat in nut butter
Nuts and seeds are rich in fat, which makes most types of nut butter high in fat. Just like the carbs vary among nuts and seeds, so does the fat, which means some nut butters are higher in fat than others.
The type of fat in nut and seed butters is primarily unsaturated, the kind that is prevalent in plant-based foods. Most types of nut and seed butters contain some saturated fat, with coconut butter being the highest in saturated fat.
Unsaturated fat is considered the “healthier” type of fat because it’s associated with better health outcomes compared to saturated fat – but there is some debate about how healthy saturated fat is as well.
7 nut butters highest in fat
Most types of nut butter contain at least 13 grams of fat per serving (2 tablespoons), so these nut butters are the highest in fat (listed per 2 tablespoons).
Macadamia nut butter – 24 grams of fat
Macadamia nut butter takes the award for the highest-fat nut butter with 24 grams per serving. Only two of the 24 grams of fat come from saturated fat, and it’s also low in net carbs.
Macadamia nut butter isn’t as easy to find as more traditional nut butters like almond and peanut butter, but you can find it by looking online or making it yourself.
Hazelnut butter – 20 grams of fat
Hazelnut butter is another low-carb, high-fat nut butter perfect for low-carb diets like keto. Another bonus is that it contains iron, a nutrient that helps build a protein in red blood cells that transports oxygen throughout your body.
Brazil nut butter – 19 grams of fat
Brazil nuts are the richest in selenium of all nuts. They’re also a great source of magnesium, iron, and calcium, making Brazil nut butter a nutrient-dense option.
Coconut butter – 19 grams of fat
Coconuts aren’t actually nuts, but are actually a type of high-fat fruit. Coconut butter is more similar to coconut oil than nut butter and is essentially coconut oil with shreds of the coconut flesh included.
Because of the inclusion of coconut flesh, coconut butter is a good source of fiber with five grams per serving.
Pine nut butter – 19 grams of fat
Pine nut butter is likely the most expensive nut butter on our list, but it’s also one of the highest in fat and lowest in sugar!
Pine nut butter is a good source of iron and provides 10% of the daily value per serving.
Walnut butter – 19 grams of fat
Walnuts are loaded with heart-healthy omega-3 fatty acids, making walnut butter one of the healthiest types of nut butter.
Like many types of plain nut butters (without added fats or other ingredients) you can also blend walnut butter with water (and strain the solids) to make walnut milk.
Pecan butter – 18 grams of fat
Pecan butter can be used in both sweet and savory dishes. It’s not quite as low in carbs as other types of nut and seed butters, but is likely suitable on a keto diet in small amounts.
Nutritional comparison of high-fat nut butters
Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
Macadamia nut butter | 230 | 24 g (4 g) | 5 g | 2 g (3 g) | 1 g (0 g) | 3 g |
Hazelnut butter | 210 | 20 g (2 g) | 6 g | 3 g (3 g) | 2 g (0 g) | 5 g |
Brazil nut butter | 190 | 19 g (4.5 g) | 4 g | 2 g (2 g) | 0 g | 4 g |
Coconut butter | 197 | 19 g (17 g) | 7 g | 2 g (5 g) | 2 g (0 g) | 2 g |
Pine nut butter | 190 | 19 g (1.5 g) | 4 g | 4 g (<1 g) | <1 g (0 g) | 4 g |
Walnut butter | 200 | 19 g (2 g) | 4 g | 2 g (2 g) | 1 g (0 g) | 5 g |
Pecan butter | 200 | 18 g (2 g) | 6 g | (4 g) ~2 g | 0 g | 2 g |
FAQs:
All nut and seed butters are high in fat – most contain at least 12 grams per serving. The majority of the fat in nut butter is unsaturated, which is considered heart-healthy.
Because of its high fat content, macadamia nut butter is the highest in calories with 230 calories per two-tablespoon serving.
All nut and seed butters are good choices for weight gain as most of them are high in fat and good sources of protein.
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