Fiber is having a moment. From high-fiber breakfasts to “fibermaxxing,” more people are paying attention to a nutrient that has spent years living in protein’s shadow.

That raises an obvious question for nut butter lovers: Does nut butter contain much fiber?

The answer is yes—but the amount depends on what is inside the jar.

The Quick Answer

Most nut and seed butters provide approximately 2 to 3 grams of fiber per two-tablespoon serving.

For comparison, USDA research found that two tablespoons of almond butter provide around 3.3 grams of fiber, while the same amount of peanut butter or sunflower seed butter provides closer to 1.8 grams. Exact amounts vary by product, recipe and serving size, so the nutrition label is always your best guide.

A two-tablespoon serving of Organic Paleo Power Fuel NuttZo, for example, contains 3 grams of dietary fiber.

Where Does the Fiber in Nut Butter Come From?

Fiber naturally occurs in plant foods, including nuts and seeds. When those ingredients are ground into butter, some of their fiber comes along for the ride.

The amount in the finished product depends partly on the ingredients used. Almonds, chia seeds and flaxseed, for example, contain more fiber than some other nuts and seeds.

NuttZo blends several varieties into one jar, including:

• Cashews
• Almonds
• Brazil nuts
• Flaxseed
• Chia seeds
• Hazelnuts
• Pumpkin seeds

That multi-nut-and-seed combination contributes fiber along with plant-based protein and fats.

Is Nut Butter a High-Fiber Food?

Not exactly—and that is okay.

Nut butter can contribute to your daily fiber intake, but it is unlikely to provide all the fiber you need by itself. Harvard’s Nutrition Source recommends getting fiber from a variety of plant foods, including whole grains, fruits, vegetables, legumes, nuts and seeds. Read Harvard’s guide to dietary fiber.

Think of nut butter as one delicious piece of the puzzle rather than the entire puzzle.

It becomes especially useful when paired with other fiber-containing foods, such as:

• Oatmeal
• Whole-grain toast
• Apples or pears
• Berries
• Bananas
• Chia pudding
• Smoothies

An apple with NuttZo, for example, combines the fiber in the fruit with the fiber, protein and fats found in nuts and seeds.

Does Crunchy Nut Butter Have More Fiber?

Sometimes, but not always by a meaningful amount.

Crunchy varieties may contain small pieces of whole nuts, but that does not automatically mean they provide substantially more fiber than smooth versions. The recipe, ingredient blend and serving size matter more than texture alone.

Instead of choosing based only on “smooth” versus “crunchy,” compare the dietary fiber line on the nutrition label.

Can You Eat More Nut Butter to Get More Fiber?

Technically, a larger serving provides more fiber—but nut and seed butters are also concentrated foods, so simply doubling every serving may not be the most balanced way to increase your intake.

A better strategy is to pair your favorite nut or seed butter with several different plant foods throughout the day.

And if you are suddenly eating much more fiber than usual, take it slowly. Both Harvard and Mayo Clinic recommend increasing fiber gradually and drinking adequate fluids to help reduce digestive discomfort such as bloating or cramping. See Mayo Clinic’s fiber recommendations.

The Bottom Line

Most nut butters provide around 2 to 3 grams of fiber per two tablespoons, although the exact amount depends on the ingredients.

Nut butter should not be your only source of fiber, but it can be an easy—and very tasty—way to add a little more to oatmeal, fruit, toast, smoothies and snacks.

Small spoonfuls add up.

Explore NuttZo’s multi-nut and seed butters.