Nut butter isn’t a low-fat food, but it’s considered a healthy option because it’s rich in healthy plant-based fat and a good source of protein.
If you’re watching your fat intake you might be interested in the lower-fat nut butters. Which nut butter is the lowest in fat?
Reduced-fat peanut butter and Nutella (flavored hazelnut spread) are the nut butters lowest in fat, among a few others.
These low-fat options might not be the healthiest choices though. Why? We’ll explain in this article!
Fat in nut butter
All nut and seed butters are higher in fat because nuts and seeds are rich in plant-based fat. The fat content of different nuts and seeds varies, which means the fat content of nut butter varies as well.
The fat in nut butter is primarily unsaturated, which is considered a healthy fat (compared to saturated fat, the kind mainly found in animal products like meat, cheese, butter, etc).
While some nut butters are very high in fat, others are lower in fat. If you’re watching your calorie and/or fat intake, you might be interested in choosing a lower-fat nut butter.
Lowest-fat nut butters
The following list refers to the fat content per serving (two tablespoons).
Granola butter – 12 grams
Granola butter isn’t really nut butter, but you’ll find it next to nut butter in the grocery store, so we want to include it. Plus, granola butter is an allergy-friendly option you can use in place of nut butter.
So what is granola butter? The brand we looked up contains the following ingredients in the “original” flavor – but there are many other flavors you can choose from with varying sugar content.
- Olive oil
- Maple syrup
- Coconut oil
- Rosemary extract
Nutella – 12 grams
While it isn’t the lowest sugar option on our list (it’s the highest sugar nut butter), Nutella is lower in fat than many types of nut butter. Made from ground hazelnuts, Nutella also contains skim milk, which is an important note for those with a milk allergy.
Nutella is a sweet treat that can be used as a fruit dip, ice cream topping, or enjoyed straight from the jar – but just remember that it’s pretty high in sugar despite its low fat content!
Reduced-fat peanut butter – 12 grams
Reduced-fat peanut butter is lower in fat but higher in carbs than regular peanut butter. Why is it higher in carbs?
When you reduce the fat content of something it doesn’t taste as good, so sugar is added to counteract the fat reduction. Some brands add additional oils as well, so those on special diets or with food allergies should read the ingredients label.
Flaxseed butter – 13 grams
One of the highest-fiber nut butters, flaxseed butter is loaded with heart-healthy omega-3 fatty acids and is a great choice for low-carb dieters because it’s free of net carbs (total carbs minus fiber).
You’ll have a harder time finding flaxseed butter in stores, but you can always make your own using a DIY recipe.
Tiger nut butter – 13 grams
Tiger nut butter is made from a tuberous plant called the yellow nutsedge. Tiger nut butter isn’t suitable for low-carb diets but is a great nut butter for Paleo dieters or those with tree nut or peanut allergies.
Watermelon seed butter – 13 grams
Made from soft white edible watermelon seeds, watermelon seed butter is lower in fat and calories compared to many types of nut butter. It’s tricky to find compared to more common nut butters, but you can scour the internet to try to find online retailers!
Nutrition comparison of low-fat nut butters
|Serving size: 2 tbsp.||Calories||Total fat (saturated)||Total carbs||Net carbs (fiber)||Total sugars (incl. added)||Protein|
|Granola butter||170||12 g (4 g)||14 g||13 (1 g)||4 g (4 g)||3 g|
|Nutella (flavored hazelnut spread)||200||12 g (4 g)||23 g||22 g (1 g)||21 g (19 g)||2 g|
|Reduced-fat peanut butter||190||12 g (2.5 g)||15 g||13 g (2 g)||4 g (3 g)||7 g|
|Flaxseed butter||190||13 g (1.5 g)||9 g||0 g (9 g)||0 g||8 g|
|Tiger nut butter||180||13 g (5 g)||14 g||7 g (7 g)||4 g (0 g)||1 g|
|Watermelon seed butter||156||13 g (3 g)||4 g||4 g (0 g)||0 g||8 g|
Nutella and reduced-fat peanut butter are the lowest-fat nut butters – but not necessarily the healthiest because of their sugar content.
Peanut butter powder is a popular low-fat alternative. It uses defatted peanuts that are turned into a powder that can be stirred into smoothies or mixed with liquid to make low-fat peanut butter that is rich in protein.
Almond butter powder is lower in fat than regular almond butter. It’s made by pressing the oil out of almonds and then turning it into a powder that is still rich in protein.