Fiber is important for your digestive health, heart health, and can even impact your blood sugar levels. Unfortunately, most Americans fall short of the recommended fiber intake of 25-30 grams per day. How can you meet your fiber goals? By choosing fiber-rich foods, of course!
Chia seed butter, flaxseed butter, and tiger nut butter are among the highest-fiber nut- and seed butters and can easily help you get enough fiber in your diet.
We’ll review other high-fiber nut and seed butters in this article to give you plenty of options.
Fiber in nut butter
Nut butter is made from grinding nuts (and seeds for seed butter) into a creamy paste. Some types of nut butter include chunks of nuts and seeds, which boosts its fiber content. Smooth varieties of nut butter don’t include these pieces, so the fiber content is usually lower.
The higher the fiber content in nut butter, the lower its net carb content. Net carbs are the amount of carbs that impact your blood sugar levels and are found by subtracting fiber from total carbs. (Fiber isn’t absorbed by your body so it essentially doesn’t “count” towards the carbs that impact your blood sugar.)
That means that high-fiber nut butters might be more keto-friendly than low-fiber nut butters because their net carbs are generally lower.
6 high-fiber nut and seed butters
The fiber content for each butter is for a two-tablespoon serving!
Almond butter – 4 grams of fiber
One of the most popular nut butters and peanut butter alternatives is almond butter, which is a keto-friendly favorite. It’s also very easy to find in grocery stores, unlike some of the other high-fiber nut butters on this list.
Almond butter is the highest-fiber true nut butter on our list!
Chia seed butter – 10 grams of fiber
Chia seeds are incredibly rich in fiber, so it’s no surprise that chia seed butter is high in fiber. Chia seed butter is also a great nut-free option and is suitable for peanut allergies.
Coconut butter – 5 grams of fiber
Coconut butter is very high in fat and is more similar to coconut oil than nut butter. It includes pieces of the coconut flesh as well as the oil, making it high in fiber (shredded coconut is also high in fiber and is essentially what is included in coconut butter).
Flaxseed butter – 9 grams of fiber
Flaxseeds are naturally rich in fiber as well as heart-healthy omega-3 fatty acids. Flaxseed butter is trickier to find than some of the other nut butters on the list, but you can also find DIY recipes to make flaxseed butter at home.
Mixed nut butter – 4 grams of fiber
The nuts (and seeds) used in mixed nut butter will vary among manufacturers, but the kind included in the one we looked up (Kirkland Signature) include:
- Almonds
- Cashews
- Pumpkin seeds
- Chia seeds
- Flax seeds
It’s not surprising that mixed butter is higher in fiber since it includes high-fiber seeds like chia and flax seeds.
Tiger nut butter – 7 grams of fiber
Tiger nut butter is made from the yellow nutsedge, a tuberous plant. Tiger nut butter is suitable for nut allergies and Paleo diets, but despite its high fiber content, is not keto-friendly because it’s higher in carbs.
Nutrition comparison of high-fiber nut butter
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Almond butter | 190 | 17 g (2 g) | 7 g | 3 g (4 g) | 1 g (0 g) | 7 g |
| Chia seed butter | 164 | 14 g (0 g) | 12 g | 2 g (10 g) | 0 g | 2 g |
| Coconut butter | 197 | 19 g (17 g) | 7 g | 2 g (5 g) | 2 g (0 g) | 2 g |
| Flaxseed butter | 190 | 13 g (1.5 g) | 9 g | 0 g (9 g) | 0 g | 8 g |
| Mixed nut butter | 200 | 16 g (4 g) | 8 g | 4 g (4 g) | 1 g (0 g) | 7 g |
| Tiger nut butter | 180 | 13 g (5 g) | 14 g | 7 g (7 g) | 4 g (0 g) | 1 g |
FAQs:
Almond butter has the most fiber of all nut butters (4 grams per 2 tablespoons), and chia seed butter contains the most fiber of all seed butters with 10 grams of fiber per 2 tablespoons.
Any nut butter free of added sugars and that contains at least three grams of fiber per serving is an excellent choice. Some examples include almond butter, flaxseed butter, and mixed nut butter.
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