Nut and seed butters are typically low in sugar, making them a healthful choice for many people. However, some varieties contain more sugar than others — one product in particular stands out for having a very high sugar content. Which one is it?
Nutella ranks highest for sugar: 21 grams of total sugar per 2-tablespoon serving, including 19 grams of added sugar.
Several other spreads have more sugar than most plain nut butters (though not all are high in sugar). Below we outline the nut and seed butters with the highest sugar amounts and explain how much of that is natural sugar versus added sugar.
Sugar in nut butter
Nut and seed butters are produced from a variety of nuts, seeds, and legumes (for example, peanuts). Naturally occurring sugars in these ingredients are usually minimal, and several nut butters contain no sugar at all. Other spreads have small amounts of natural sugar from their base ingredient.
Added sugar is the other source found in some nut and seed butters. Manufacturers commonly add cane sugar, maple syrup, or other sweeteners to enhance flavor. In nutrition labeling, natural and added sugars are reported separately; their sum is the total sugar listed per serving.
This article reviews some of the nut and seed butters with the highest sugar content, specifying how much of that sugar is naturally occurring and how much is added.
6 types of nut butter highest in sugar
Sugar amounts below are per typical serving: 2 tablespoons.
Nutella – 21 grams total sugar (19 grams added sugar)
Nutella, a chocolate-flavored hazelnut spread, has the highest sugar content among common spreads, delivering 21 grams of sugar per 2-tablespoon serving, 19 grams of which are added. It also contains skim milk, so it’s not suitable for those with a milk allergy.
High-protein nut butter – 5 grams total sugar (4 grams added sugar)
High-protein nut butters include added protein such as whey or plant protein isolates. Ingredients and sugar content vary by brand, but many versions include a small amount of added sweetener. If you follow a special diet (vegan, Paleo, keto), check labels carefully to ensure the product fits your needs.
Granola butter – 4 grams total sugar (4 grams added sugar)
Granola butter is not a traditional nut butter, but it’s often displayed alongside nut spreads and can be an allergy-friendly option. Ingredients differ by manufacturer; an example ingredient list from one brand includes oats, olive oil, maple syrup, coconut oil, cinnamon, rosemary extract, salt, allspice, cardamom, and ginger. In that example, the sugar comes from the added maple syrup.
- Oats
- Olive oil
- Maple syrup
- Coconut oil
- Cinnamon
- Rosemary extract
- Salt
- Allspice
- Cardamom
- Ginger
Reduced-fat peanut butter – 4 grams total sugar (3 grams added sugar)
Reduced-fat peanut butter contains less fat than regular peanut butter, and many manufacturers add sweeteners to compensate for the change in texture and flavor. For example, some reduced-fat formulations include sugar, corn syrup solids, and molasses among the sweetening agents.
Soy nut butter – 4 grams total sugar (2 grams added sugar)
Soy nut butter, made from roasted soybeans and oil, provides a nut-free alternative rich in protein. Some brands add additional oils or sweeteners, so sugar content can vary. It’s a suitable option for those with tree nut or peanut allergies, though it isn’t appropriate for certain diets like Paleo.
Tiger nut butter – 4 grams total sugar (0 grams added sugar)
Tiger nut butter contains slightly more naturally occurring sugar than many nut butters, but it typically has no added sugar. Made from the tuber of the yellow nutsedge plant, tiger nut butter is Paleo-friendly and can be a good option if you want a spread without added sweeteners. Note, however, that its total carbohydrate content may make it less suitable for strict low-carb or ketogenic diets.
Nutritional comparison of high-sugar nut butter
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Nutella | 200 | 12 g (4 g) | 23 g | 22 g (1 g) | 21 g (19 g) | 2 g |
| High-protein nut butter | 200 | 14 g (2.5 g) | 8 g | 5 g (3 g) | 5 g (4 g) | 10 g |
| Granola butter | 170 | 12 g (4 g) | 14 g | 13 g (1 g) | 4 g (4 g) | 3 g |
| Reduced-fat peanut butter | 190 | 12 g (2.5 g) | 15 g | 13 g (2 g) | 4 g (3 g) | 7 g |
| Soy nut butter | 200 | 15 g (3 g) | 8 g | 6 g (2 g) | 4 g (2 g) | 7 g |
| Tiger nut butter | 180 | 13 g (5 g) | 14 g | 7 g (7 g) | 4 g (0 g) | 1 g |
FAQs:
Nut and seed butters without added sugars are unlikely to cause a rapid blood sugar spike because they are generally low in carbohydrates and contain protein and fat, which support more stable blood glucose levels.
Nut butters without added sugars generally do not cause a sharp insulin response. Their combination of fat and protein slows carbohydrate absorption and can help prevent rapid rises in blood sugar and insulin. Spreads with added sugars, however, may raise blood glucose and insulin more quickly.