These Nut And Seed Butters Are Packed With Protein


There’s a reason squirrels hoard acorns like it’s their job. PROTEIN. All types of nuts, in their rawest form, contain nutrients. It’s the commercially produced brands with added salt, sugars and hydrogenated oils that you have to watch out for. On average, nut butters contain around six to nine grams of protein per two-tablespoon serving, but some have more than others.

Shopping for any nut butter can get a little confusing, especially with all of the options out there these days. Peanut butter has had the longest history — it’s been said that the Aztecs might’ve used peanut paste to cure toothaches back in the first century. In 1884, Marcellus Gilmore Edson patented peanut paste and then, peanut butter was first commercially introduced to the masses at the St. Louis World’s Fair in 1904. The rest, as they say, is history. As people have grown more health conscious over the years, more and more nut and seed butters have become mainstream. Here are the nut and seed butters with the highest protein.

A post shared by Barney Butter (@barneybutter) on

Almond Butter 

Almond butter seems to be the healthiest of the nut butters on the market so far, especially since almonds are one of the more nutritious nuts out there. An article by Eat This, Not That!  did a full comparison of all the most prominent nut and seed butters out there and almond butter generally has an average of seven grams of protein per two-tablespoon serving. If you’re allergic to peanut butter, almond butter is usually the go-to with a solid amount of calcium (80 mg), magnesium, Vitamin E, fiber, iron and magnesium. Some of the healthier brands of almond butter, while on the pricey side, are Justin’s and Barney Butter. Almonds contain the good fats, so don’t worry, they’re beneficial when it comes to watching your weight.

Peanut Butter 

Probably the most flavorful, widely-consumed and protein-heavy of the nut butters, with an average of eight grams per two-tablespoon serving, peanut butter is also the most common to be allergic to. Peanuts are more susceptible to mold and fungus than other nuts, including one called aflatoxin, which is considered a carcinogen by the U.S. Food and Drug Administration (FDA) and can cause serious health issues. If you’re going to eat peanut butter, make sure you know the sources and read through the ingredients. Certain mass-produced brands contain hydrogenated vegetable oils that prevent peanut butter from separating. Steer clear of those. With natural nut butters, you’ll have to stir them up since the natural oils separate upon dry storage. Natural peanut butter contains B Vitamins, copper, zinc, phosphorus and vitamin E. Some of the more health-geared brands out there include Once Again, Wild Friends and Big Spoon Roasters.

A post shared by Lisa Stroud (@hazelcreekkitchen) on

Sunflower Seed Butter

If you have an allergy to tree nuts, sunflower seed butter should be up there on your grocery list. It’s nutty, earthy, rich, not as sweet as cashew or almond butter and has about six grams of protein for each two-tablespoon serving. It’s an ideal source of non-animal protein. Made from sunflower seed kernels, sunflower seed butter is sold in most health food stores and it’s perfect for sandwiches and any kind of cooking. It’s richer in magnesium, fiber, zinc, iron and Vitamin E than peanut butter, although it doesn’t contain nearly the same amount of calcium as the other nut butters do. The protein is generally higher than cashew and almond butter, but around the same as peanut butter and sunflower seed butter. It has anti-inflammatory properties, which can help to prevent cancer and heart disease. Health conscious brands of this seed butter include SunButter and MaraNatha.

Cashew Butter

Cashew butter is the creamiest out of the bunch, but also probably the priciest and at times, difficult to find. It might be lower in calcium than the other nut butters, but it still acts as a healthy source of protein with around six grams per two-tablespoon serving. While cashew butter might be lower in protein than peanut butter and sunflower seed butter, it’s high in nutrients like iron, magnesium, copper, phosphorus and biotin, which will keep your hair healthy and shiny. Keep in mind that any of these nut butters are healthier than real butter. Spread a little cashew butter on some sourdough toast and you’ll get an energy boosting healthy snack. Some brands to look out for include Artisana, Once Again and Brad’s Organic.