Nut Butters Keep Their Nutrition, But Portion Size Matters

Nutritionist Dr. Maya Rozman explains that when seeds, nuts or almonds are ground into a butter, most of their nutritional value remains, and in some ways it can be better absorbed because the body does not have to break down a whole nut or seed. That applies to homemade seed and nut butters made without added sugar, hydrogenated oils or flavorings.

Rozman says nuts, almonds and seeds are among the most nutrient-dense foods. They contain mainly healthy unsaturated fats, plant protein, fiber, and important minerals. Almonds are rich in magnesium, calcium and vitamin E, pumpkin seeds stand out for magnesium, zinc and iron, sesame and tahini are high in calcium, and walnuts are known for plant-based omega-3 fats. These foods also provide B vitamins, and a large study published in the New England Journal of Medicine found that higher nut consumption was linked to lower all-cause mortality, even after accounting for other risk factors.

Grinding does not destroy the minerals, protein or fiber, Rozman says, because the process does not involve high heat or filtering. The main change is that the oils are exposed to more air, which can lead over time to oxidation, especially in unsaturated fats. If a nut butter smells stale, tastes bitter or feels unpleasant, she says not to eat it.

She also warns that these spreads are very calorie-dense. A level teaspoon can contain about 45 to 60 calories, a heaped teaspoon can reach about 90, and a generous tablespoon can climb to 200. That makes them healthy but easy to overeat, especially for people trying to lose weight. They work well on bread, yogurt or oatmeal, but not by the spoonful. Rozman adds that homemade nut butters are easy to make in a strong food processor, with full control over ingredients, and should be stored tightly sealed, preferably in the refrigerator, especially in Israel’s summer heat.