Most people don’t get enough fiber in their diet, which can lead to digestive issues and impact other areas of your health over time.
On the other hand, you might be told to temporarily limit your fiber intake for certain health conditions like digestive disorders. Whether you want to choose low-fiber nut butters or avoid them, do you know which ones contain the least fiber?
Watermelon seed butter, pine nut butter, cashew butter, granola butter, and Nutella (chocolate-flavored hazelnut butter) are five nut and seed butters with the least fiber.
We’ll review these low-fiber nut and seed butters in more detail next!
Fiber in nut butter
Nuts and seeds are generally good sources of fiber. When they’re ground down into nut and seed butters, some of that fiber is preserved, making some types of nut and seed butters high in fiber.
In case you’re wondering, a “good source” of fiber (according to the United States labeling guidelines) is 2.5-4.9 grams per serving, while “high fiber” is 5+ grams of fiber per serving.
Some types of nut and seed butters are lower in fiber, either due to the lower-fiber content of the nuts and seeds or the removal of some of the fiber (e.g. smooth nut butters vs. chunky).
Lower-fiber nut butters might not be as suitable for a keto diet, which uses net carbs (total carbs minus fiber) to limit carbohydrate intake.
Pros and cons of fiber
Fiber is an important nutrient for digestive health, blood sugar regulation, and even heart health. You should aim to eat at least 25 grams of fiber per day (and most people fall short of that!).
However, some people need to follow a low-fiber diet, usually just temporarily. This can be the case for people with digestive problems or certain types of bowel diseases, or for people who have undergone bowel surgery.
5 nut and seed butters with the least fiber
Watermelon seed butter – 0 grams
Watermelon seed butter is hard to find, but it’s probably the most interesting one we’ll cover in this article! Made from the soft white edible seeds of watermelon, watermelon seed butter is lower in calories compared to other types of nut and seed butters without sacrificing protein.
There isn’t any fiber in watermelon seed butter, making it the lowest-fiber nut/seed butter on our list!
Pine nut butter – <1 gram
Pine nuts aren’t the cheapest type of nut you can buy, so expect to pay a bit more for pine nut butter compared to other types of nut and seed butter.
Pine nuts are lower in fiber compared to other nuts, which explains the low fiber content of pine nut butter. One ounce of pine nuts contains around one gram of fiber, while one ounce of almonds contains three grams of fiber.
Cashew butter – 1 gram
Like pine nuts, cashews aren’t very high in fiber compared to other nuts and seeds. That’s one reason cashew butter isn’t the most keto-friendly nut butter – it’s not as low in net carbs as other high-fiber nut butters.
Granola butter – 1 gram
Okay, so granola butter isn’t really a type of nut butter- but it’s a great allergy-friendly option that you’ll likely find in the same aisle as nut butter in the grocery store.
What’s in granola butter? Some of the main ingredients are oats, olive oil, maple syrup, coconut oil, and several different herbs and spices.
Nutella – 1 gram
Nutella is chocolate-flavored hazelnut butter with added ingredients like skim milk and palm oil. Due to the added ingredients, Nutella isn’t as high in fiber as pure hazelnut butter (which has three grams of fiber per serving).
Nutritional comparison of low-fiber nut and seed butters
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Watermelon seed butter | 156 | 13 g (3 g) | 4 g | 4 g (0 g) | 0 g | 8 g |
| Pine nut butter | 190 | 19 g (1.5 g) | 4 g | 4 g (<1 g) | <1 g (0 g) | 4 g |
| Cashew butter | 190 | 16 g (3 g) | 10 g | 9 g (1 g) | 3 g (1 g) | 4 g |
| Granola butter | 170 | 12 g (4 g) | 14 g | 13 (1 g) | 4 g (4 g) | 3 g |
| Nutella (chocolate-flavored hazelnut spread) | 200 | 12 g (4 g) | 23 g | 22 g (1 g) | 21 g (19 g) | 2 g |
FAQs:
One serving of almond butter contains around four grams of carbs, which is considered high-fiber.
Opt for smooth peanut butter instead of crunchy on a low-fiber diet, since crunchy peanut butter contains more fiber.
A low-residue diet is another term for a low-fiber diet. Almond butter is high in fiber, so you should avoid it while on a low-residue diet.
Leave a Comment