Peanut butter is a beloved staple in many households. It’s creamy, nutty flavor is popular with both kids and adults. Peanut butter can be used in both sweet and savory dishes, adding protein and flavor. But is peanut butter truly the ultimate spread? Let’s explore some alternatives that may give peanut butter a run for its money.
Almond Butter
For those avoiding peanuts due to allergy concerns or simply looking for a nut butter alternative, almond butter is an excellent option. Almond butter provides many of the same benefits as peanut butter:
- High in protein – Almond butter contains about 8 grams of protein per 2 tablespoon serving, comparable to peanut butter.
- Source of healthy fats – Almond butter provides heart-healthy unsaturated fats like peanut butter does.
- Nutritious – Almond butter offers nutrients like vitamin E, magnesium, and iron.
Additionally, almond butter has a more subtle, lighter flavor than peanut butter which some people prefer. The texture is a bit thinner and smoother as well. Almond butter can be substituted for peanut butter in many recipes. The only downside is the price – almond butter tends to cost a bit more than peanut butter.
Sunflower Seed Butter
Sunflower seed butter has surged in popularity in recent years as a peanut butter alternative. Like almond butter, sunflower seed butter is free of peanuts and safe for those with peanut allergies. Here’s how sunflower seed butter compares:
- Less fat than peanut butter – Sunflower seed butter has around half the amount of total fat compared to peanut butter.
- High in vitamins – Sunflower seed butter offers vitamins E, B6, magnesium, selenium, and more.
- Environmentally friendly crop – Sunflowers require less water to grow than other nuts and seeds.
- Distinctive flavor – Sunflower seed butter has a richer, nuttier taste compared to peanut butter.
The downsides of sunflower seed butter include the gritty, thick texture which not everyone enjoys. It also tends to be one of the more expensive alternative nut butters. But for those focused on nutrition and sustainability, sunflower seed butter can be an excellent choice.
Cashew Butter
Cashew butter has increased in popularity along with other non-peanut nut butters. Here’s how cashew butter stacks up against peanut butter:
- Creamy texture – Cashew butter has a smooth, creamy consistency, creamier than peanut or almond butter.
- Neutral flavor – Compared to nuttier nut butters, cashew butter has a fairly mild, subtle flavor.
- Lower in protein – Cashew butter contains about 5 grams protein per 2 tablespoon serving, less than peanut or almond butter.
- High in magnesium – Cashews are an excellent source of magnesium, as is cashew butter.
The creamy texture of cashew butter makes it perfect for smoothies or desserts. It’s versatility and neutral flavor means it works well in both sweet and savory recipes. However, the lower protein and fat content provide less nutritional substance compared to some other nut butters.
Soy Nut Butter
For those avoiding all nuts and peanuts, soy nut butter is the perfect solution. Soy nut butter, also called soynut butter, is made from roasted soybeans. Here are some benefits of soy nut butter:
- Peanut/nut-free – Contains no peanuts or tree nuts, ideal for those with allergies
- Highly protein – Provides around 10 grams protein per 2 tablespoon serving.
- Low in fat – Has about half the amount of fat as peanut butter.
- Healthy soy benefits – Offers benefits linked to soy consumption like isoflavones.
The biggest downside of soy nut butter is the distinct flavor, which some find strong and beany. However, for those seeking a non-nut, peanut-free alternative, soy nut butter provides a tasty option.
Other Nut and Seed Butters
In addition to the most common options above, there are many other nut and seed butters available for adventurous foodies:
Butter | Characteristics |
---|---|
Hazelnut butter | Rich, nutty flavor |
Pistachio butter | Subtle pistachio flavor |
Pumpkin seed butter | Smooth, creamy texture |
Walnut butter | Distinct, robust walnut taste |
Sesame seed butter | Thick, pasty consistency |
Flaxseed butter | Nutty, earthy flavor |
These less common nut and seed butters can provide variety to those bored with peanut butter. However, they often come with a higher price tag.
Nut-Free Seed and Legume Butters
In addition to seed butters, there are other nut-free alternatives like:
- Sunflower seed butter – Discussed earlier, this is one of the most popular peanut butter alternatives.
- Pumpkin seed butter – Made from roasted pumpkin seeds, creating a lovely green-hued butter.
- Chickpea butter – Also called garbanzo bean butter, with a creamy consistency and nutty flavor.
- Pea butter – Made from yellow split peas, with an earthy flavor profile.
- Hemp seed butter – Nutty and dense with a green color from the hemp seeds.
These nut-free options provide plenty of nutrition from seeds and legumes. They can work for both sweet and savory recipes in place of nut butters. Those with severe peanut/nut allergies will still need to exercise caution due to potential cross-contamination.
Nutritional Comparison
How do these nut and seed butters compare nutritionally to peanut butter? Here is a nutritional overview of 2 tablespoon servings:
Butter | Calories | Fat | Carbs | Protein |
---|---|---|---|---|
Peanut butter | 188 | 16g | 6g | 8g |
Almond butter | 183 | 16g | 6g | 8g |
Cashew butter | 179 | 14g | 8g | 5g |
Sunflower seed butter | 180 | 14g | 6g | 6g |
Soy nut butter | 140 | 8g | 6g | 10g |
While specific brands will vary slightly, this gives a general overview. As shown, peanut and almond butter tend to be highest in calories, fat and protein. Sunflower seed, cashew, and soy nut butters have fewer calories and less fat, but still provide protein.
The Winner? It Depends…
So which nut or seed butter reigns supreme? The truth is, it depends on your tastes, preferences, and needs:
- For peanut allergy sufferers – Non-peanut options like almond, sunflower seed, or soy nut butter are lifesavers.
- Watching calories/fat? – Try lower calorie cashew, sunflower, or soy nut butters.
- Want maximum protein? Stick with peanut or almond butter.
- Prefer a creamy texture? Cashew butter fits the bill.
- Want an affordable option? Peanut butter still rules for the budget conscious.
While peanut butter remains the most popular and widely available, the rise of alternative nut and seed butters gives consumers more choices. Whether for dietary needs, nutrition goals, or flavor preferences, there’s an option to suit just about everyone’s tastes.
At the end of the day, any form of nut or seed butter makes a tasty, protein-packed addition to sandwiches, snacks, sauces, baked goods, and more. Peanut butter may be hard to beat, but with so many options now available, there’s more room than ever to spread your wings (or your butter knife) and try something new.