One ingredient, since 1980
The only ingredient list a nut butter needs
A short, honest guide to natural nut butters — how to read the label, what makes each type different, and how to use them beyond toast.
Shop nut butters →01 — the basics
What makes a nut butter "natural"?
A truly natural nut butter contains only nuts — and maybe a pinch of salt. That's it. Many commercial versions add palm oil or partially hydrogenated vegetable oil to prevent separation, which changes the fat profile without adding anything your body needs.
No added sugar
Sweetness comes from the nut, not a syrup.
No hydrogenated oils
Just the oil naturally found in the nut itself.
No stabilizers
Nothing added to keep it from separating.
The oil separation you see in natural nut butter is a good sign — it means nothing has been added to prevent it. Just stir it back in and store the jar upside down to make future stirring easier.
02 — the varieties
Five natural nut butters, five personalities
Rich in vitamin E, magnesium, and monounsaturated fats. Slightly sweeter and more complex than peanut butter — beautiful in smoothies, on toast, or as a sauce base.
The classic. High in protein and affordable. Look for just peanuts (and salt if desired) — dry-roasted versions have a deeper, more intense flavour.
The creamiest of the bunch. Mild, slightly sweet, and excellent in vegan cheese sauces, curries, and desserts. Higher in carbohydrates than almond or peanut.
Ground sesame seeds — a staple of Middle Eastern cooking and essential to hummus. Rich in calcium, iron, and zinc; nutty and slightly bitter, and pairs beautifully with lemon and garlic.
A great nut-free alternative for tree nut or peanut allergies. Mild flavour, high in vitamin E and selenium.
03 — reading the label
A quick label checklist
Should be 1–2 items — nuts, plus optional salt. If you see sugar, palm oil, or anything you can't pronounce, put it back.
Natural nut butters are high in fat — but it's predominantly unsaturated, which is beneficial. Don't be scared of the number.
Peanut and almond butters typically offer 6–8g of protein per 2 tbsp serving.
Unsalted is ideal; lightly salted (under 100mg per serving) is fine.
04 — beyond toast
Five ways to use nut butter
Smoothies
Add 1–2 tbsp for creaminess and staying power.
Sauces & dressings
Thin with tamari, lime juice, and ginger for a quick peanut or almond sauce.
Baking
Replace butter or oil in cookies, muffins, and energy balls.
Oatmeal
Stir in a spoonful for protein and richness.
Dips
Serve with apple slices, celery, or rice cakes.
05 — the bottom line
Once you go natural, it's hard to go back
Natural nut butter is one of the most nutrient-dense, versatile foods you can keep in your kitchen. The key is choosing one with a clean ingredient list and using it often.
Not sure which nut butter is right for you? Come visit us in Vancouver — we're always happy to talk food.