Nut butters have had a major glow-up in the last decade. Once limited to peanut butter on toast, the category has exploded with everything from pistachio to sunflower seed butters, and now macadamia nut butter - arguably the most nutrient-dense of them all.

But as nutrition research evolves, so does our understanding of what makes a nut butter truly healthy. It’s no longer just about protein or calories. Today we look at:

• Fat quality (monounsaturated vs polyunsaturated fats)
• Sugar and seed-oil content
• Digestibility (oxalates, lectins, phytic acid: all anti-nutrients that can inflame the gut)
• Inflammatory potential
• How they support a low-oxalate diet
• Blood sugar impact and carb content
• How minimally processed they are

Below is a research-informed ranking of the healthiest butters, starting with what’s overrated, moving into the mid-tier options, and ending with the standout winners.

Why Peanut Butter Is No Longer the Default “Healthy” Choice

Peanut butter has been marketed as a protein-packed health food for decades. But nutritionally, it doesn’t hold up to the nut butters that have entered the market.

1. High in linoleic acid (omega-6 PUFA)

Peanuts aren’t actually nuts - they’re legumes - and they come with a high omega-6 fatty acid load, which can contribute to inflammation when consumed excessively.

Most peanut butters contain 25–35% linoleic acid, far higher than macadamias, pistachios, or cashews.

2. Often contains seed oils and added sugars

Many mainstream brands add:

• Soybean oil
• Rapeseed/canola oil
• Corn syrup solids
• Sugar

This dramatically changes the nutritional profile.

3. Higher mold/mycotoxin risk

Peanuts are more susceptible to aflatoxins than tree nuts—something people concerned with longevity are increasingly aware of.

4. Lectins + GI stress

As a legume, peanuts contain lectins, which can be irritating for those with gut issues or following a low-lectin diet.

► Verdict: A budget-friendly option, yes. A longevity-forward nut butter? No.

The “Not as Healthy as You Think” Option: Almond Butter

Almond butter had its wellness-era moment. But as more people shift toward metabolic health and anti-inflammatory, low-oxalate diets, its downsides are getting harder to ignore.

• Extremely high in oxalates: The highest oxalate content among all common nuts. Oxalates are compounds that can contribute to kidney stone formation and other health issues, especially for those sensitive to them. Oxalates, in the form of oxalic acid, are excreted in urine, and high levels in the urinary tract can promote the formation of kidney stones.
• Can cause digestive issues: High oxalate intake can lead to bloating, discomfort, and other digestive problems. This is why people with sensitive digestive conditions, such as leaky gut, may be recommended a low oxalate diet.
• May contribute to kidney stones: Excessive oxalate content in the diet is a known risk factor for kidney stones. Consuming enough calcium with meals can help bind oxalate in the digestive tract, reducing its absorption and the amount excreted in urine.

A low oxalate diet requires avoiding or limiting certain high oxalate foods, including fruits, vegetables, nuts, seeds, and grains.

1. High in oxalates

The highest-oxalate nuts. For anyone dealing with:

• Kidney stone risk
• Gut issues
• Inflammation
• Post-antibiotic sensitivity

…this nutty spread can be a surprising trigger.

2. Higher in other anti-nutrients (lectins + phytates)

These compounds can reduce mineral absorption and irritate sensitive digestive systems.

3. Often roasted in seed oils

Unless specifically called out, nuts can be roasted in low-quality oils. This is the opposite of what health-conscious consumers want.

► Verdict: Better than peanut butter, but the oxalate load is a dealbreaker for many.

Mid-Tier Nut Butters: Cashew, Pistachio & Sunflower Seed Butter

Cashew Butter: Creamy but carb-heavy

Cashew butter is a delicious plant-based creamer - smooth, neutral, and great for sauces. But health-wise:

• Higher in carbs and sugar naturally
• Moderate in oxalates
• Lower in healthy fats than macadamias

► Verdict: Tasty and versatile, but not the best for blood sugar or low-oxalate diets.

Pistachio Butter: Nutrient-dense, but PUFA-heavy

Pistachio butter is vibrant green and rich in antioxidants (especially lutein and zeaxanthin - for eye health). Its naturally sweet taste and soft, spreadable texture make it appealing for a variety of uses. The green color of pistachio butter is similar to that of spinach, another nutrient-dense, green, high-oxalate vegetable. Peeling the skins from blanched pistachios can result in a smoother, brighter butter, especially when using darker-skin varieties.

Pistachios have notable benefits:

• Low oxalate content
• Antioxidants specifically for eye health
• Good for blood sugar when paired with meals
• Contains prebiotic fibers

But:

• Pistachios contain more polyunsaturated fats like linoleic acid than cashews and macadamias.
• These omega-6s are a potentially inflammatory fatty acid synonymous with seed oils.
• More fragile fats = more oxidation risk.

► Verdict: A great functional food butter, but not the best everyday fat source. Pistachio butter can be used for baking, and a touch of honey can enhance its sweet flavor. Some recipes also include a splash of milk or a milk alternative to achieve a creamier texture.

Sunflower Seed Butter (Sunbutter): Allergen-friendly but high in omega-6

Sunbutter is a good alternative for nut allergies. But nutritionally, it’s closer to peanut butter than macadamias.

• Extremely high in linoleic acid (omega-6)
• Moderately high in oxalates
• Can contain lectins, as seeds have similar anti-nutrients to legumes
• Often sweetened

► Verdict: Good for schools and allergies, but not ideal for inflammation or metabolic stability.

The Gut Health & Metabolism Winner: Macadamia Nut Butter

If we’re ranking nut butters based on longevity, anti-inflammatory fats, digestibility, and metabolic impact, macadamia nut butter comes out on top.

Macadamia nut butter is a creamy, buttery spread that’s delicious spread on toast, with fruit, in smoothies or chia puddings, pancake toppings, and in baked goods. Get 15% off this range of macadamia butters in sea salt, plain and chocolate.

For those interested in making it at home, here’s a great recipe for homemade macadamia nut butter: start by toasting the nuts in the oven to enhance flavor and help release their natural oils. Let the roasted nuts cool slightly before transferring them to a high powered blender or food processor. Blend until smooth and creamy, scraping down the sides as needed. For extra flavor, add a pinch of salt. Once finished, transfer your macadamia nut butter to a jar for storage.

Homemade nut butter should be kept in the refrigerator, where it will have a shelf life of up to 3 weeks.

1. The healthiest fat profile of any nut

Macadamias are:

• ~80% monounsaturated fat (MUFA) 
• Very low in polyunsaturated fat (low linoleic acid)
• Naturally rich in palmitoleic acid (omega-7), linked to metabolic and skin health

This makes mac nut butter uniquely:

• Anti-inflammatory
• Oxidation-resistant
• Supportive of blood sugar and satiety

2. Almost no anti-nutrients

Compared to all other nuts:

• Macadamias are the lowest-oxalate nuts
• Easy on digestion and gut health

• Contain minimal lectins
  

This is why macadamias are often recommended in low oxalate diet protocols.

3. Lowest carbs of all nuts

Macadamias have:

• Far fewer carbs
• Lower glycemic impact
• Higher satiety

This makes them ideal for:

• Keto
• Low-carb
• Anti-inflammatory diets
• Longevity-focused protocols

4. Cleanest ingredient list

A true macadamia butter should be as clean as homemade nut butter:

• High quality macadamias
• No seed oils
• No added sugars
• No artificial additives

Because their natural fat content creates that creamy, luxurious texture without manipulation. House of Macadamias has a melted white chocolate butter with zero added sugar, available here.

► Verdict:
Macadamia butter ranks #1 for metabolic health, longevity, digestion, and fat quality.

Nut Butters Ranked (Healthiest to Least Healthy)

1. Macadamia Butter

Best for inflammation, digestion, low-oxalate diets, metabolic health, and clean ingredients. Macadamia butter is beneficial for people with specific dietary restrictions and is a great source of healthy fats and nutrients.

2. Pistachio Butter

Nutrient-dense and antioxidant-rich, but PUFA-heavy. Pistachio butter also boasts a strong nutrition profile, providing healthy fats, protein, and essential vitamins and minerals.

3. Cashew Butter

Delicious but carb-heavy and moderate in oxalates. Cashew butter is commonly used in cooking for its creamy texture.

4. Sunflower Seed Butter

Good allergy alternative, but very high omega-6. Sunflower seed butter is also suitable for people avoiding grains, as it does not contain any grain ingredients. Moderate oxalate content.

5. Almond Butter

No longer the “health food” hero - highest in anti-nutrients like oxalates, which can contribute to kidney stone formation.

6. Peanut Butter

High omega-6, lectins, mold risk, and additives.

Peanut butter is a popular spread, but it comes with some drawbacks. Peanuts are technically beans (legumes), not true nuts, and are often included in discussions about many foods high in oxalates. They are high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess. Peanuts also contain lectins, which may cause digestive issues for some people, and are susceptible to mold contamination, leading to aflatoxin exposure. Many commercial peanut butters contain added sugars, oils, and preservatives, which can further reduce their health benefits.

Choosing the Right Nutty Butter for Your Health Goals

Final Thoughts

The nut butter aisle is crowded, but not all nut butters are created equal. As consumers look beyond protein and calories toward inflammation, digestion, healthy fats, and metabolic stability, the healthiest choices become clear.

Macadamia butter stands out as the most nutrient-aligned option for modern health goals - from longevity and gut health to anti-inflammatory and low-oxalate diets.

Well other common nuts have had their moment in the wellness spotlight, macadamia butter is the one leading the next chapter. Eating macadamia butter as part of a healthy, balanced diet boosts both nutrition and taste, butteriness and indulgence.