Are Nutter Butter Healthy? The Truth About These Cookies

Nutter Butter is a popular brand known for it’s peanut-shaped sandwich cookies with a creamy peanut butter filling.

These iconic cookies were first introduced by Nabisco in 1969. Since then, they have become a staple in snack aisles, captivating the palates of many.

With two golden-brown, crunchy cookies hugging a smooth, velvety peanut butter filling, Nutter Butter cookies are a feast for the eyes and taste buds.

However, are Nutter Butter healthy?

Short answer: Nutter Butter are not healthy as they are high in added sugar and low in protein and fiber. Additionally, they are packed with highly processed ingredients such as high fructose corn syrup, hydrogenated vegetable oils and artificial flavor.

Read on to find out more about Nutter Butter, including their ingredients, sugar, protein, fiber content, and more.

Also read: Are Aussie Bites Healthy? The Truth About These Cookies

What are the ingredients in Nutter Butter?

Nutter Butter are available in multiple flavors such as double nutty and fudge covered. So, the exact ingredients can vary depending on the flavor.

In general, Nutter Butter are made up of unbleached enriched flour, sugar, peanut butter, corn syrup solids, and hydrogenated vegetable oils.

  • Unbleached Enriched Flour: This flour forms the base of the cookie dough, providing structure and texture. It’s processed and low in nutrition.
  • Sugar: Adds sweetness to the cookies, balancing the flavors.
  • Peanut Butter: It’s the star ingredient that provides the signature nutty flavor that Nutter Butter is known for.
  • Corn Syrup Solids: These help enhance the sweetness and contribute to the cookie’s texture.
  • Hydrogenated Vegetable Oils: Oils like rapeseed, cottonseed, and soybean achieve the desired consistency and extend the cookie’s shelf life.

But that’s not all.

They also include other ingredients such as High fructose corn syrup, palm oil, whole grain wheat flour, salt, leavening, soy lecithin, and artificial flavor.

Nutter Butter are packed with not-so-good ingredients such as enriched wheat flour, sugar, high fructose corn syrup, hydrogenated vegetable oils, palm oil, and artificial flavor.

There are only two good ingredients in Nutter Butter which include peanut butter and whole-grain wheat flour.

How much sugar is in Nutter Butter?

Nutter Butter (regular) is high in sugar containing 8g per serving (two cookies). That’s about 22% of the daily sugar limit for men and 33% for women.

The other flavors, double nutty and fudge covered, are even higher in sugar, with 11g and 14g per serving (two cookies), respectively.

All of the sugar in Nutter butter is synthetic, coming from multiple sources like sugar and High fructose corn syrup.

While enjoying a single serving of Nutter Butters is unlikely to cause immediate harm, it’s important to remember that they are addictive and easy to overeat.

For instance, Consuming four cookies, which is two servings and easily achievable, can provide you with 16g of sugar. That’s a significant amount of your daily sugar.

What more worst is that Nutter Butter contains HFCS, a sweetener made from corn syrup.

As per Healthline, consumption of HFCS has been linked to inflammation, diabetes, obesity, and fatty liver disease[1].

How much protein is in Nutter Butter?

Even though Nutter Butter are made with protein-rich source peanut butter, they are low in protein.

A single serving of Nutter Butter (regular) contains just 2g of protein per serving (two cookies).

The double nutty flavor offers slightly more protein, with 3g per serving. 

The protein content in Nutter Butter mainly comes from the peanut butter they contain. 

However, if Nutter Butter incorporated protein-rich sources like whey and casein, their protein content would be higher. 

If you want a cookie with high protein, Quest protein cookies can be a great option for you.

Furthermore, Nutter butter are also low in fiber, not containing even 1g per serving.

How much sodium is in Nutter Butter?

Nutter Butter (regular) are low in sodium-containing 100mg per serving (two cookies). That’s just 6% of the daily ideal sodium limit set by the American Heart Association.

The double nutty and fudge covered flavor contains 130 and 105mg sodium per serving (two cookies), respectively.

If you follow a low-sodium diet, consuming even two servings of Nutter Butter won’t likely impact your sodium levels.

So, there’s no complaint with sodium.

Are Nutter Butter wafers healthy?

Juts like cookies, Nutter Butter also comes in a form of wafers with a creamy peanut buttery filling.

However, similar to cookies, Nutter Butter wafers are also not healthy as they are high in sugar (8g per serving) and contain the same highly processed ingredients.

In addition, they are low in protein and fiber and despite enriched with some nutrients, they still have low nutritional profile.

Are Nutter Butter good for weight loss?

Nutter Butter are not good for weight loss as they contain a high amount of added sugar and are low in fiber.

In addition, they are also high in calories ranging from 130 to 180 calories per two cookies, depending on the flavor.

Most of these calories come from highly processed ingredients like enriched wheat flour, sugar, corn syrup, high fructose corn syrup, and vegetable oils.

These ingredients provide no nutritional value and add empty calories to the food.

However, if you are active enough or can balance your daily sugar or calorie intake, you can consume Nutter butter cookies in moderation.

Remember that weight loss does not depend only on one food but on overall diet and lifestyle.

Are Nutter Butter gluten-free?

Nutter Butter cookies are not gluten-free as they are made up of wheat flour as the main ingredient.

They are also unsuitable for you if you have a peanut or soy allergy.

Are Nutter Butter Vegan?

Nutter Butter cookies (regular) are vegan as they don’t contain any animal or dairy-based ingredients.

However, avoid the fudge covered flavor as it contains nonfat milk as one of the ingredients.

Final words

While Nutter Butter provides a perfect blend of buttery sweetness and satisfying crunch, they are not healthy.

They are high in sugar, low in protein and fiber, and are packed with highly processed ingredients such as high fructose corn syrup, hydrogenated oils and artificial flavors that are not good for your health.

Eating them excessively or regularly is like sending the invitation to various health issues.

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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