Nut butter is generally rich in unsaturated fat and isn’t a significant source of saturated fat, making it a healthy option for incorporating into meals and snacks. Which types of nut and seed butters are the lowest in saturated fat?
Chia seed butter, flaxseed butter, and pine nut butter are among the lowest in saturated fat, along with a few others.
We’ll review the ten nut and seed butters with the lowest saturated fat below!
What is saturated fat?
There are two main types of dietary fat: saturated fat and unsaturated fat (referring to the chemical bonds of the fat chains).
Saturated fat is the main kind of fat found in animal products like meat and full-fat dairy products, but is also in plant-based foods – most notably coconut and palm oils.
Unsaturated fat is mostly in plant-based foods like nuts, seeds, and vegetable oils, but some non-plant foods like salmon contain unsaturated fat as well.
Unsaturated fat is usually considered the “healthier” type of fat compared to saturated fat. Consuming unsaturated fat in place of saturated fat is associated with improved health outcomes and lower inflammation.
Benefits of limiting saturated fat
Some studies suggest saturated fat plays a role in causing high cholesterol. When compared to unsaturated fat, saturated fat tends to raise levels of “bad” cholesterol, which is linked with inflammation and heart disease in some cases.
Choosing foods low in saturated fat along with other healthy lifestyle habits might help promote heart health.
Saturated fat in nut butter
Nut and seed butter isn’t usually very high in saturated fat – but there are a few exceptions.
Nuts and seeds are usually low in saturated fat – but which ones are the lowest in saturated fat? Let’s find out!
10 nut butters with the lowest saturated fat content
The amount of saturated fat listed is per serving (2 tablespoons)
Chia seed butter – 0 grams
Chia seed butter is very high in fiber and is free of saturated fat, making it a great heart-healthy option. Not only is it high in heart-healthy fiber, but chia seed butter is also one of the best plant-based sources of anti-inflammatory omega-3 fatty acids.
Flaxseed butter – 1.5 grams
Like chia seed butter, flaxseed butter is rich in omega-3 fatty acids. It’s tricky to find flaxseed butter commercially, but you can always look up a DIY version and make your own.
Pine nut butter – 1.5 grams
The most expensive nut butter on our list, pine nut butter is also rich in iron with one serving providing 10% of the daily value.
Almond butter – 2 grams
Almond butter is likely the second most popular nut butter after peanut butter. Unlike peanut butter, almond butter is suitable for peanut allergies and Paleo dieters.
Hazelnut butter – 2 grams
Even though the chocolate-flavored version of hazelnut butter is high in saturated fat (due to the addition of palm oil), plain hazelnut butter is low in saturated fat.
Pecan butter – 2 grams
Pecan butter can be used in both sweet and savory dishes, but it isn’t as keto-friendly as other nut and seed butters.
Pistachio butter – 2 grams
Pistachios are predominantly made of unsaturated fat, making them a good choice for a heart-healthy diet.
Tahini (sesame seed butter) – 2 grams
Whether you’re using tahini to make hummus or another type of sauce, know that it’s a great choice because it’s low in saturated fat and free of sugar – and also a source of fiber and protein.
Sunflower seed butter – 2 grams
Sunflower seed butter is a popular allergy-friendly alternative for those with peanut or tree nut allergies.
Walnut butter – 2 grams
Walnuts are another great source of omega-3 fatty acids, which play an essential role in brain health.
|Serving size: 2 tbsp.||Calories||Total fat (saturated)||Total carbs||Net carbs (fiber)||Total sugars (incl. added)||Protein|
|Chia seed nutter||164||14 g (0 g)||12 g||2 g (10 g)||0 g||2 g|
|Flaxseed butter||190||13 g (1.5 g)||9 g||0 g (9 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|
|Almond butter||190||17 g (2 g)||7 g||3 g (4 g)||1 g (0 g)||7 g|
|Hazelnut butter||210||20 g (2 g)||6 g||3 g (3 g)||2 g (0 g)||5 g|
|Pecan butter||200||18 g (2 g)||6 g||(4 g) ~2 g||0 g||2 g|
|Pistachio butter||180||14 g (2 g)||8 g||5 g (3 g)||2 g (0 g)||6 g|
|Tahini (sesame seed butter)||176||16 g (2 g)||6 g||3 g (3 g)||0 g||5 g|
|Sunflower seed butter||200||17 g (2 g)||6 g||4 g (2 g)||3 g (3 g)||7 g|
|Walnut butter||200||19 g (2 g)||4 g||2 g (2 g)||1 g (0 g)||5 g|
Almond butter is a great heart-healthy nut butter because it’s low in saturated fat and rich in fiber. Other heart-healthy choices include flaxseed butter, walnut butter, and hazelnut butter.
Almond butter is among the lowest saturated fat nut butters with two grams per two-tablespoon serving.