Looking to buy nut butter? Here’s the healthiest option to choose.

Peanut butter is a fan-favorite nut butter, evident in the number of food products we put it in. We spread it on toast and put it in cookiessmoothies, sauces and sandwiches. There’s even a National Peanut Butter and Jelly Day – April 2, if you’re thinking about celebrating – to proclaim we’re nuts for peanuts.

The world of nut butter has expanded considerably in the 21st century to provide options for people who are allergic to peanuts and new options for snacking.

Here’s what a registered dietitian has to say about the various health benefits.

Which nut butter is the healthiest?

While all nut butters are going to provide the healthy fat, fiber and protein as their whole nut counterparts, there’s one option that sticks out among the rest, says registered dietitian Danielle Crumble Smith.

Almond butter is high in Vitamin E, a powerful antioxidant that 88.5% of Americans don’t get enough of and can improve immune, skin and eye health. It also has a comparable amount of protein to peanut butter but contains more magnesium, calcium, potassium and fiber, among other vitamins and minerals.

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