print icon

Snack on Nuts and Seeds

  • Add them to foods you already eat.
  •   |  
  • Top salads, grains, and fruit.
  •   |  
  • Make them your go-to snack.

Nut Butter Buying Guide

  • Read the label.
  • Choose a product with minimal ingredients.
  • Select a product with minimal added sugar and salt.

Comparing labels

nut label 1
  • Minimal ingredients
  • No added sugar (1 gram of sugar is naturally occurring)
  • No emulsifier such as palm oil (requires stirring)
nut label 2
  • More ingredients
  • Some added sugar
    (2 grams added sugar, 1 gram naturally occurring)
  • Uses palm oil as an emulsifier
    (does not require stirring)
nut label 3
  • Even more ingredients
  • Even more added sugar
    (3 grams of added sugar, 1 gram naturally occurring)
  • Uses emulsifier
    (does not require stirring)
stir nut butter

To stir: You can buy nut butters that are just nuts and a little bit of salt. As these products do not contain an emulsifier such as palm oil to keep the components of the nut butter combined, you will need to stir them before each use to mix in any oil that has naturally separated out over time.

Not to stir: If buying a nut butter with an emulsifier such as palm oil, look for a product with minimal added sugar.