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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

What Is The Healthiest Nut Butter? (Your Nut Butter Buying Guide)

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Peanut Butter. Almond Butter. Sunflower Butter. Coconut Butter. Soy Butter. Cashew butter. Walnut butter. Multi-nut butter. Nutella (or hazelnut butter). Reduced-fat. No-stir. Natural. Organic. Powdered. Which of these are the healthiest nut butter? This post is your guide to finding the healthiest nut butter: The difference between peanut, almond, sunflower, walnut, cashew, soy butters and which one is the best!

healthiest nut butter guide: graphic of all of the nut butter options available from peanut, almond, cashew, sunbutter, etc.

There are literally so many nut and seed butter options out there it can make your head spin.

And so many of them claim to be healthy, natural, low-calorie, a great alternative to peanut butter, etc. that it can be confusing to figure out which nut butter is actually the healthiest for you!

That’s where this post comes in 🙂

I have done the research and have found the best, healthiest, truly-good-for-you (and good tasting!) nut butters out there, and these are the results.

This is your guide to finding the healthiest nut butter for you and your family!

To start — is there a health difference between the categories of nut butter? For example…

Is Peanut Butter Good For You?

The short answer is, yes! Peanut butter is good for you in moderation, and if you don’t have any allergies (obviously). It’s a good source of plant-based protein, has healthy fats, contains vitamins and minerals like magnesium, potassium and zinc, and has some fiber too. It, like all nut butters, is relatively high in calories, which is why you don’t want to go eating a whole jar of peanut butter in one sitting. A 2 tablespoon serving has about 200 calories, 7g protein, 16% of the RDA for Magnesium, 15% RDA for Phosphorous, 7.7% RDA for Zinc, 28% RDA for Niacin, and 14% RDA for Vitamin B6. The main thing to keep in mind when determining whether a particular brand of peanut butter is good for you is to follow my guidelines below for the healthiest nut butter.

Is Almond Butter healthier than Peanut Butter?

Peanut, Almond and Sunflower Butter are the healthiest – as long as the brand you buy doesn’t include processed ingredients, sugar, or stabilizers (more on that in a sec). There are minor differences in vitamin/mineral content between the three, but in the quantities you’d eat them, it’s basically a wash. The main differences are with taste and allergy-related issues.

The rest of the nut butters are not as healthy (coconut, hazelnut, macadamia, pecan, walnut, cashew) — they are all higher in fats and lower in protein than almond/sunflower/peanut – so use these sparingly! While the fats from these butters are healthy, you can have too much of a good thing 🙂

Here are my Top 8 Tips for finding the healthiest nut butter:

#1 | The ingredients list should be short. Two ingredients max for a single nut butter. The ingredients should literally just be whatever nuts are in the butter (e.g. almonds), and salt (you can also get a no-salt version). So for an almond butter, you are looking for “Roasted almonds, salt” or “Raw almonds, salt” or just “Almonds.” Same for a peanut, cashew, walnut, sunflower seed or any nut butter you buy.

#2 | Organic is great, but the ingredients matter more. If your nut butter has the USDA organic seal on it, great! But if that same nut butter has “sugar, palm oil, etc.” on the ingredients list, you’re better off getting a non-organic nut butter that just has “peanuts, salt” on the ingredients list.

#3 | No-stir is a BAD thing!! I can’t stress this enough. Companies put “no stir” on the front of the label like it’s a benefit, but all that means is that some sort of palm oil or hydrogenated oil has been added to the nut butter to make it shelf-stable. Nuts are primarily fat. When you grind them up and store them, the fat should separate from the ground up nuts. Stirring is a good thing. (And while stirring nut butter can be a pain, I have found this awesome affordable tool that makes it so much easier and faster to stir nut butter!) Once you stir up the nut butter, needing refrigeration is another sign that your nut butter is healthy. Which brings me to…

#4 | Nut butters should NOT be able to sit out without going rancid. A lot of “no-stir” nut butters can also be kept in the pantry (non-refrigerated) once you open them. Again, this is because of either hydrogenated oils or palm fruit oil preserving the nut butter – which means the nut butter is too processed. The healthiest nut butter will need to be stirred, and all healthy nut butters should need to be refrigerated after opening.

#5 | Avoid these words on the label: honey/honey nut/honey roasted/honey flax, maple, flavored, vanilla, chocolate, nutella/hazelnut. Other than the nuts/seeds, and salt, no other ingredients should be added. All these terms mean is that the nut butter has tons of added sugar and is more like a dessert than a nut butter should be.

#6 | Reduced-fat is BAD. Reduced fat peanut or almond butters basically have the exact same calories as full-fat nut butter, but instead, to lower the fat content, a ton of sugar and other processed ingredients (corn syrup solids anyone?) are added to give the nut butter the “feel” of a full-fat version. Nuts have healthy fats that are good for you! Reduced-fat is bad. Full fat is good.

#7 | Sugar should NOT be on the ingredients list. Nuts are naturally sweet. If you see “sugar” or “syrup” on the ingredients list, don’t buy that nut butter! The healthiest nut butters will have no sugar added.

#8 | NO Palm Fruit Oil (or Palm Oil) and NO Hydrogenated Oils (or Hydrogenated Vegetable Oils, Partially Hydrogenated Oils) on the ingredients list. Why? See my note at the end of the post.

And now: My Healthiest Nut Butter Buying Guide!

Below are the best and the worst brands for peanut butters, almond butters, nut butter alternatives (peanut-free), peanut butter powders and reduced-fat nut butters.

Peanut Butter

healthiest nut butter guide: graphic of all the peanut butter brands available that are healthy

The Best Peanut Butters

All of these varieties above have literally two ingredients: peanuts, salt. Since Nutzo is a nut butter blend, their ingredients are: organic roasted peanuts, organic roasted cashews, organic roasted almonds, organic roasted flax seeds, organic roasted brazil nuts, organic roasted hazelnuts, organic roasted sunflower seeds, sea salt (which as you’ll see – are just the whole nuts/seeds and salt, so it’s great!) Smucker’s was a pleasant surprise. Even Smucker’s non organic version has these ingredients: Peanuts, 1% or less of Salt. All of these options have ~200 calories for 2 tbsp, ~16g fat, 1g sugar, and 7-8g protein.

The Worst Peanut Butters

  • Skippy (Includes all of their varieties including Skippy Natural Peanut Butter)
  • Jif (Includes all of their varieties including Jif Natural Peanut Butter and Simply Jif Peanut Butter)
  • Peter Pan (Includes all of their varieties including their Whipped Peanut Butter)
  • Justin’s (Includes all of their varieties)
  • Any “no-stir” or flavored peanut butter varieties (Note: some of the brands above have no-stir versions of their peanut butters and honey roasted/etc. versions as well that should be avoided!)

Some notes:

Justin’s Classic is deceptive: the packaging looks like it should be healthy, but the ingredients list has Palm Oil. And their “Honey” version has these ingredients: Dry Roasted Peanuts, Organic Honey Powder (Organic Evaporated Cane Sugar, Organic Honey), Palm Oil, Sea Salt. Not good!

Skippy Natural/Jif Natural are also deceptive: the packaging looks like it should be healthy, but the ingredients list has Sugar, and Palm Oil in it. Definitely avoid.

All of Skippy/Jif and Peter Pan’s regular varieties have Sugar, Hydrogenated Vegetable Oils (Cottonseed & Rapeseed), Honey, Molasses, and Partially Hydrogenated Oils between them. Avoid at all costs!

Almond Butter

healthiest nut butter guide: graphic of all the almond butter brands available that are healthy

The Best Almond Butters

These guys have two ingredients: almonds, salt. It’s great! A 2 tbsp serving has about 190 calories, 17g fat, 2g sugar and 7g protein.

The Worst Almond Butters

  • Barney Butter (All varieties)
  • Justin’s Classic Almond Butter (All varieties)
  • Jif Creamy Almond Butter
  • Any flavored(e.g. maple, honey, etc.) or no-stir almond butters – including those varieties from Whole Foods or MaraNatha

Barney Butter is deceptive: Their packaging looks so healthy, but their ingredients list always has Organic & Fair Trade Cane Sugar, and Palm Fruit Oil on it. I don’t care if the sugar is organic or fair-trade. Sugar is sugar, and should not be in nut butters 🙂 Justin’s Classic has a similar issue!

Jif Creamy Almond Butter has these ingredients added: Sugar, Hydrogenated Vegetable Oils (Rapeseed, Cottonseed and Soybean), Sunflower Oil. Not good!

Nut Butter Alternatives (Peanut-Free)

healthiest nut butter guide: graphic of all the peanut-free brands available that are healthy

The Best Peanut-Free, Nut Butter Alternatives

All of these brands are amazing. SunButter organic has only one ingredient: Roasted organic sunflower seeds, which is great! 2 tbsp runs you 220 calories, has 2g fiber, 1g sugar, 6g protein. Nutzo Power Fuel is awesome because it has: organic roasted cashews, organic roasted almonds, organic roasted brazil nuts, organic roasted flax seeds, organic roasted hazelnuts, organic roasted chia seeds, organic roasted pumpkin seeds, and sea salt. 2 tbsp = 180 calories, 3g fiber, 1g sugar, 6g protein.

Not Great, But Not Terrible Nut Butter Alternatives

  • Trader Joe’s Sunflower Seed Butter
  • Artisana Raw Coconut Butter

My main issue with Trader Joe’s sunbutter is that they add sugar to it. So a 2 tbsp serving ends up with 3g sugar instead of 1g or <1g. Other than that their sunbutter just has sunflower seeds + salt, so it’s not ideal because of the sugar but not terrible. Coconut Butter is essentially just ground up coconut. Artisana’s brand literally just has one ingredient: coconut. In that sense, it’s good. But coconut butter has almost no protein (2g per 2 tbsp) — so it won’t be as filling as a traditional nut butter.

The Worst Nut Butter Alternatives

  • Nutella
  • I.M. Healthy Soy Nut Butter

Nutella is marketed as this healthy breakfast “nut butter” spread, but it is literally a candy bar in a jar. Here are the ingredients: Sugar, modified palm oil, hazelnuts, cocoa, skimmed milk powder, whey powder, lecithin, and vanillin. The first ingredient is sugar! 2 tbsp of Nutella has 200 calories, 1g fiber, 21g sugar (more than a Snicker’s bar) and 3g protein. Avoid this!

I.M. Healthy Soy Nut Butter has Roasted Soybeans (Non-GMO), Naturally Pressed Soy Bean Oil, Granulated Cane Sugar, Maltodextrin, Palm Oil, Salt. Everything highlighted in red is why you should avoid this nut butter. If it was just soybeans and salt, it would be ok! The rest of these ingredients are unnecessary.

Powdered / Low-Calorie Peanut Butter

graphic of all the powdered peanut butter brands available that are healthy

In general, I’m not a huge fan of powdered peanut butter as a replacement for regular peanut butter – because it just doesn’t taste the same and has a weird texture when mixed with water. That said, powdered peanut butter can work great in smoothies, curry sauces, cooked dishes, etc. Or, you can mix it with regular peanut butter to add a protein punch to your Peanut Butter sandwich.

The Best Powdered Peanut Butter

The Worst Powdered Peanut Butter

  • PB2 (2 tbsp = 45 calories, 2g fiber, 1g sugar, 5g protein): Ingredients — Roasted peanuts, sugar, and salt. My main issue with PB2 is they add sugar to their peanut powder. It’s not needed!
  • Better N’ Peanut Butter (2 tbsp = 100 calories, 2g sugar, 4g protein, 2g fiber): Ingredients — Peanuts (as defatted peanut flour and natural peanut butter), tapioca syrup, pure water, dehydrated cane juice, rice syrup, vegetable glycerin, soy flour, salt, tapioca starch, natural food flavors, paprika & annato (for color), calcium carbonate, lecithin, vitamins E & C. The majority of ingredients in Better N’ Peanut Butter are totally unnecessary, and are added to make the product taste and feel just like regular peanut butter.

Reduced Fat Peanut Butters

Reduced fat peanut butter

Never buy reduced-fat nut butter. Here’s why:

Just look at the ingredients list for Skippy Reduced Fat: Roasted Peanuts, Corn Syrup Solids, Sugar, Soy Protein Concentrate, Salt, Hydrogenated Vegetable Oil (Cottonseed, Soybean and Rapeseed Oil) To Prevent Separation, Mono- and Diglycerides, Minerals (Magnesium Oxide, Zinc Oxide, Ferric Orthophosphate, Copper Sulfate), Vitamins (Niacinamide, Pyridoxine Hydrochloride, Folic Acid). It’s a far cry from “peanuts, salt.”

Why should you avoid Palm Oil and Hydrogenated Vegetable Oils (or partially hydrogenated oils) in nut butters? 

  1.  They are preservatives and stabilizers. They are added to enhance the shelf life of the nut butter (which honestly is already super long when refrigerated – it doesn’t need to be enhanced).
  2. Partially hydrogenated oils contain trans fats which have been linked to heart disease.
  3. Fully hydrogenated oils are still bad for you in that they are very high in processed, saturated fats which are combined with vegetable oils to create a substance very similar to partially hydrogenated oils. I avoid them because they are unnecessary and the evidence is inconclusive on whether they contribute to heart disease (source). And frankly, they have no place in a nut butter.
  4. Palm oil, while not as bad as fully hydrogenated or partially hydrogenated oils – is still a preservative added to keep the nut butter from separating (e.g. “no-stir”). The FDA warned recently that “palm oil is not a healthy substitute for trans-fats” because a government study showed that the saturated fatty acids found in palm oil “are associated with elevated heart-disease risk factors.” The World Health Organization came to a similar conclusion. (source).

So Bottom Line: Choose Almond, Peanut or Sunflower Butter, (or a mixed nut butter that includes all 3), and make sure that the ingredients list just has the names of the nuts included and salt. No sugar, no added oils, nothing else. For allergy-safe lunches, Sunflower Butter is the best choice.

If you’re looking for more grocery tips, check out these helpful guides

I hope this post helps you find the best nut butter for you and your family! And to sum it all up, here’s a handy infographic that you can print out and take with you when you’re grocery shopping!

healthiest nut butter. nutritious food for kids. quick easy recipes, healthy food for picky kids, healthy food for picky husband, healthy tasty food, healthy food on a budget
healthiest nut butter. nutritious food for kids. quick easy recipes, healthy food for picky kids, healthy food for picky husband, healthy tasty food, healthy food on a budget

Check out these other helpful eating guides!

108 responses to “What Is The Healthiest Nut Butter? (Your Nut Butter Buying Guide)”

    • Hi Richard! That’s a good question, but generally heavy metals are an issue with foods like rice, protein powders, baby food, sweet potatoes, fish/shellfish, and bone broth. Pesticides are an issue for non-organic products. Nuts and seeds aren’t usually contaminated with heavy metals, especially organic nuts/seeds which are free of both pesticides and likely have lower heavy metal risk. So I’d say your best bet are the organic nut butters on this list. Hope that helps!

  1. While in Germany, I used Barney’s Best Peanut Butter which has23-25 gems protein compared to 7-8 here on brands sold. I am unable to find it in the US even though it supposedly is made here. It is much better than brands I have used here. Do you know anything about it or how to get it? Your article was SO helpful. Thanks for it!

    • Wow that is unbelievable! I don’t think I have seen any peanut butters with 23-25g protein for just a 2 tbsp serving! I don’t believe you can get it here – but honestly even though it has such a high protein content per serving, I really wouldn’t recommend eating it because it has hydrogenated oils added to the nut butter. Hydrogenated oils are essentially trans fats that can be harmful to heart health! So I’d go with one of the other nut butters on my list and just increase your protein from other sources. Hope that helps! Let me know if you have any other questions!

  2. Great information! I checked our cupboard and found we have Teddie brand PB. Just like you said Peanuts and Salt only! says it does not need refrigeration but to refrigerate will slow the oil separation. The also have one with flaxseed added. What would be the benefit of that choice? Thanks!

    • That brand looks great! 🙂 I’d definitely recommend refrigerating it because it will last longer (the natural oil from the peanut will go rancid at room temperature faster than in the fridge). The flaxseed one would be a great choice – even better than the regular peanut butter! Flaxseeds are a nutritional powerhouse – they’re packed with omega 3s (ALAs) – which make them heart healthy, they have a good amount of fiber and protein per serving, and contain lingans which are an antioxidant. Hope that helps!

  3. This is a great article! I knew something doesn’t sound right when I saw palm oil on Justin’s almond butter ingredient list but I bought it because of how “healthy” it’s perceived. Will buy next jar based on your guide! Thanks for the information. Also any reason why Adam’s Peanut Butter didn’t make it to best list? It’s my favorite 🙂

    • Thank you! I’m so glad you found this helpful and I totally agree with you about Justin’s! Their marketing is pretty sneaky in terms of making them seem healthier than they are. Oh and good point about Adam’s! I completely forgot about their brand – but they are great. I just updated my list so they’re included now 🙂 Thanks again!

  4. This is a great complilation. I get Trader Joe’s creamy unsalted peanut butter, it’s not valencia peanuts, but it’s just peanuts. I pour off the oil sitting on top, then stir. I had been enjoying Wowbutter, soynut butter, but I know it’s not a very healthy choice since it has sugar and palm oil, boo! You really have to watch out for palm oil, they’re sneaking it into everything!

    • Hi April! I totally agree with you about palm oil – it really does get added to everything! The best thing you can do is to always read the ingredients list, and avoid anything with these unnecessary ingredients added. Trader Joe’s creamy unsalted peanut butter is a great choice! Just a tip though – you don’t need to pour off the oil – it’s actually just the natural oil from the peanuts that separates when the peanut butter is made (it’s how you know it’s “real” peanut butter!) I’d recommend just stirring the oil into the peanut butter and then eating it – it tastes great and you get additional healthy fats that way 🙂

  5. I like the Trader Joe’s raw creamy almond butter. Almonds are the only ingredient and that’s the way it should be.
    Great read. Thanks.

    • Yes!! Trader Joe’s has some excellent nut butter options and their raw almond butter is great! We buy that one frequently too 🙂 So glad you found this post helpful!

  6. This was interesting. My peanut butter was not on your list. I love Crazy Richards peanut butter. The only ingredient is roasted peanuts. It is the best peanut butter I have ever tasted.

    • That’s so good to know Linda!! I hadn’t heard of Crazy Richard’s before, but I have added them to my list 🙂 Thanks for the rec!

  7. Hi,
    this was very informative… thank you
    I’d like to know what you think of macadamia nut butter…brand, benefits etc.
    This is something I’ve not used before, altho I eat the nuts all the time.I’ve been using peanut butter and almond butter & just need a change.
    I appreciate any help & advise you can provide.

    • Hi Abby! So Macadamia nut butter has more calories, more fat and way less protein than peanut / almond / sunflower butter. I probably wouldn’t use it as a real nut butter substitute because while it does have healthy fats, I wouldn’t say it’s better for you or even equal to peanut or almond butter. If you need a change, try sunflower butter! It’s delicious and does taste different than peanut/almond – but it’s just as healthy. You can also try some of the nut butter blends like Nutzo or Nutzo Chocolate which are both super healthy and also really delicious. Hope that helps!

    • Hi Tory! No that’s correct! Their classic version has palm oil added which is why I don’t recommend it (as I mentioned in my post). Their “honey” version is the one that has sugar added, so that’s even worse than the classic version. All nut butters should have is the nut itself and salt (optional). Hope that helps clarify!


      • Hi Rose! Justin’s Chocolate Hazelnut Butter is much better than Nutella. It only has 7g sugar per serving and a much cleaner list of ingredients vs. Nutella which is super processed and has 21g sugar per serving. If you’re trying to wean your daughter off Nutella, I’d go with Justin’s! Once you can get her to enjoy Justin’s Chocolate Hazelnut Butter, then I’d try to move her to regular peanut or almond butter since 7g sugar is still a lot for a small amount of nut butter! Hope that helps, let me know if you have any other questions!

  8. You never mentioned Wholesome Pantry almond butter which is all natural almonds and no taste will beat it, check it out

    • Thanks for the rec Sarah! You’re right – Wholesome Pantry Almond Butter’s ingredients look great! It’s not available in my local grocery store which is why I didn’t know about it. But I’d absolutely recommend it along with the other almond butters on my list. Thanks for letting me know!

  9. I would suggest you take a look at MaraNantha Organic no-stir peanut butter again. It does indeed contain sugar. Organic sugar but it’s there.

    • Hi David, I agree — MaraNatha’s Organic No-Stir peanut butter does have sugar. That’s why it’s on my list of nut butters I don’t recommend. The MaraNatha Peanut Butter that I do recommend is the regular Organic Peanut Butter (not the no-stir variety). The organic peanut butter that you have to stir has only two ingredients: Peanuts and Salt. Hope that helps! Let me know if you have any other questions!

  10. Thank you so much! I have been searching online for what ones didn’t have added oils and this makes it so much easier! Do you have a good suggestion for a cashew butter when I’m ready for a splurge? Thanks!

    • No problem at all Melissa! I’m so glad this was helpful! Regarding cashew butter — Whole Foods, Trader Joe’s and MaraNatha all have good options. All cashew butters that I’ve seen have safflower oil or sunflower oil added to them (I’m guessing to make the nut butter more creamy). If you want to avoid that oil, I’d recommend just making raw cashew butter yourself! All you have to do is add cashews to a high-speed blender, and blend on low for 8-10 minutes or until creamy, scraping down the sides with a spatula as necessary. You can add salt and then blend again for 1 minute until everything is combined (that part is optional!) Hope that helps, let me know if you have any other questions!

  11. Hi, there’s another brand that I would like to add: Adam’s natural peanut butter, with just peanuts and salt (or you can choose the unsalted version). Quite affordable as well! The other brands are hard to find in Singapore.

    • Thanks for the rec Luisa!! Adam’s Natural Peanut Butter is a great choice too!

  12. Can I add a brand that is available locally in my area? Krema has one ingredient – peanuts. It’s what I use all the time.

    • Hi Cynthia! Thanks so much for sharing! I hadn’t heard of Krema before you mentioned it but you’re right – the ingredients list is great! Thanks for the rec!

  13. Wow! Thanks Anjali!!! In the past I ate Peter Pan – because everyone knows that the creamy Peter Pan tastes the best – at least, that’s what the commercials made me believe when I was a child.But my father insisted on tossing that crap in the trash if found in the house (I got to eat it on white bread when visiting my cousins back in the late sixties coz my aunt was the worst at nutrition). Instead, we always had one kind of peanut butter in our house – Laura Scudders chunky (all natural, 100% natural, I simply can’t recall what was on the label), and as far as I know (it was missing on your list so I’m going to have to check on the store shelf) it contained only one or two ingredients according to my dad – peanuts… maybe salt. And I believe it even said that you need to stir it up on the label, but even if it didn’t, it was pretty obvious because a new jar had about an inch and a half of yummy fatty oil sitting on the top. Do they still make it? I haven’t purchased jarred peanut butter in some time now, opting instead to get the freshly made stuff at Sprouts markets here in Super Sunny SoCal. Well, thanks again for a great *info-spective* (Now to get my daughter off of that Gnutella stuff, huh?)

    Kindest regards,


    • Hi Bradley! Thanks so much for sharing your experience! I also grew up in a household that bought all-natural peanut butter that you had to stir – it was a treat whenever I’d get to eat Skippy or Jif on white bread (usually at friends’ houses just like you!) I actually have never heard of Laura Scudder’s Peanut Butter – but I just Googled it and found her website: – and you are right that her peanut butters are great! I wouldn’t recommend her reduced fat peanut butter, but all of the rest are perfect. I’d put them in the same category as MaraNatha or Trader Joes’ Organic Valencia Peanut Butter. It looks like Laura Scudder’s is sold in some stores but it’s not sold nationwide, which is probably why I haven’t see it here in Ann Arbor.

  14. Thanks Anjali, this is great information. Loved your post! Would love to see similar one on sugar in future. Not sure which sugar is good…….

    • Hi! Thanks so much – so glad you found this post helpful! And I actually have already written a post on Sugar. You can find it here. Hope that helps! Let me know if you have any other questions!

  15. Great article, but I might suggest you separate the good PB graphic from the bad. It would be a whole lot easier to decypher. Thanks!

    • Hi Ed! Thanks for the feedback! I’d suggest using the infographic at the bottom of the post — that should make it much more easy to digest 🙂 The pictures aren’t separated out but the lists are easier to digest side by side. Hope that helps!

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