Buzz
Peanut butter has long been a kitchen essential, but today, the peanut butter aisle is filled with a variety of choices, along with a wide selection of other nut and seed butters. With so many options available, it can be overwhelming to figure out which one to pick.
Nuts and seeds are not only rich in healthy unsaturated fats, but they also provide a convenient source of plant-based protein, along with essential vitamins, minerals, and antioxidants. While the nutritional content across these butters is similar, each nut and seed brings its own unique benefits.
With so many options to choose from, we’ve rounded up our top picks of nut and seed butters, highlighting the health benefits of each. We’ve also included cooking and recipe tips, so you’ll know which butters are ideal for sandwiches and which ones work best in smoothies or sauces. Plus, if boosting your protein intake is your goal, read on to find out which butters are packed with protein—you may be surprised by the results!
Getty ImagesHigh-Protein Nut Butters
Peanut Butter
Protein content per 1 ounce: 8 grams. Although peanuts are technically legumes, not tree nuts, peanut butter is one of the most protein-packed nut and seed butters available. A 1-ounce (2-tablespoon) serving provides 8 grams of plant-based protein, along with heart-healthy monounsaturated fats—helping to reduce LDL (bad) cholesterol and raise HDL (good) cholesterol.
Peanut butter also delivers over 30 essential vitamins and minerals, including a substantial amount of antioxidant-rich vitamin E and magnesium. Additionally, it’s an excellent source of niacin, a B vitamin that aids in converting food to energy and supports the digestive and nervous systems.
Not sure which type of peanut butter to choose? Decide between creamy and crunchy based on your taste. With its thick texture, peanut butter is perfect for spreading on toast, dipping fruit, or enjoying straight from the jar as a healthy snack. It also works well in recipes, such as a Thai peanut sauce, adding protein and healthy fats to your dishes.
Almond Butter
Protein content per 1 ounce: 7 grams. Almonds are packed with nutrients and are among the lowest in calories. A 1-ounce serving of almond butter provides about 7 grams of protein, equivalent to the protein found in one egg. Almonds are also low in carbohydrates and have one of the highest fiber contents among tree nuts.
Each serving of almond butter offers a great amount of vitamin E and magnesium, as well as being a good source of the B-vitamin riboflavin. Almond butter is also notable for being a plant-based source of calcium, along with being rich in heart-healthy monounsaturated fats.
Like peanut butter, almond butter comes in both creamy and crunchy forms. However, creamy almond butter tends to be a bit more granular, thanks to the natural skins of the almonds. Enjoy it directly from the jar, spread on banana or apple slices, or blend it into your next smoothie.
Cashew Butter
Protein, per one ounce: 6 grams Cashew butter provides a fair amount of protein, though not as much as peanut or almond butter. Each 1-ounce serving offers 6 grams of protein. Cashews are also higher in carbohydrates and lower in fiber when compared to other tree nuts. Specifically, cashew butter contains 10 grams of carbohydrates per serving and only 1 gram of fiber. However, cashews are still a great source of healthy monounsaturated fats and offer various vitamins and minerals. Notably, cashews are rich in iron and zinc and contain a decent amount of magnesium and folate. Thanks to their higher starch content compared to other nuts, blended cashews serve as a versatile non-dairy thickener, perfect for creamy sauces, soups, or making a sweetened cashew "cream." For a dairy-free cheese substitute, cashews can be whipped into a vegan "ricotta."
Walnut Butter
Protein, per one ounce: About 5 grams
Hazelnut Butter
Protein, per one ounce: 4 grams Hazelnut butter is somewhat difficult to find in the U.S. and is often paired with chocolate (hello Nutella!), but if you can get your hands on it in its pure form (or even make it yourself), it’s a delightful treat. From a nutritional perspective, hazelnut butter is lower in protein compared to other nut varieties, offering just 4 grams of protein per 1-ounce serving. Its carbohydrate content is also modest, and the fiber content varies between 1 to 3 grams depending on the brand. Nonetheless, hazelnut butter is a good source of omega-6 and omega-9 unsaturated fatty acids.
Although omega-3s often get the most attention, omega-6 and omega-9 fatty acids also provide important health benefits. Omega-6 fatty acids, for instance, are essential for brain function, while omega-9s help to reduce inflammation. Like many other nut butters, hazelnut butter is an excellent source of vitamin E and copper, along with significant amounts of B-vitamins, magnesium, and iron. A single serving offers more than 80 percent of the daily value for manganese, a mineral that helps protect the body from damage caused by free radicals. From a culinary standpoint, hazelnut butter pairs naturally with sweet flavors, but it can also be used in savory dishes, such as in a warm vinaigrette tossed over winter vegetables, like Brussels sprouts or butternut squash. It’s a combination you won’t regret!
Pistachio Butter
Protein, per one ounce: 6 grams Pistachio butter is less commonly found than some of the other nut butters on this list, but it’s one of the most nutrient-dense options available. If you can’t find it at your local store, making it at home is a great alternative. Pistachios are unique in that they are the only nut on this list that contains all nine essential amino acids in adequate amounts, making it a complete protein. This means that even though pistachio butter has about 6 grams of protein per serving, it stands out as the only nut butter the FDA classifies as a good source of protein. While pistachio butter may have slightly fewer grams of protein compared to other nut butters, the protein it does provide is of higher quality and is absorbed more efficiently by the body. On top of that, pistachio butter contains 3 grams of fiber per serving and is rich in healthy monounsaturated fats. It also boasts an array of vitamins and minerals, including potassium, and is an excellent source of antioxidants, especially those that support eye health. In the kitchen, pistachio butter is highly versatile. It’s perfect in savory appetizers (like paired with cheese), baked goods, or savory dishes. Try it in pesto or a quick Italian-inspired pasta sauce!
High-Protein Seed Butters
Seed butters offer a fantastic, allergen-free substitute for nut butters (except sesame seed butter) and often go unnoticed for their culinary flexibility and health advantages. It's high time these seed butters made their way into your pantry.
Pumpkin seed butter
Protein, per 1 ounce: 9 grams Looking for a way to enjoy pumpkin all year long beyond canned pumpkin purée? Try pumpkin seed butter. With its rich flavor, it stands out for providing the highest protein content of any nut or seed butter on this list—9 grams of protein per ounce. A single serving of pumpkin seed butter also delivers an impressive amount of iron, contributing 15% of your daily requirement. Other essential nutrients in pumpkin seeds include vitamin K, B vitamins, manganese, zinc, phosphorus, and antioxidants such as vitamin E and carotenoids. Additionally, pumpkin seed butter is low in carbs, with only 3 grams per serving. Its striking green color comes from the removal of the outer white shell before blending. You can mix this seed butter into yogurt, oats, smoothies, pair it with chocolate, or use the unsweetened variety to make pesto or a creamy dressing.
Watermelon seed butter
Protein, per one ounce: 8 grams Watermelon seed butter, one of the latest additions to the seed butter market, has been brought to attention in part by the brand 88 Acres, who produces and sells this sweet treat. Made from the typically discarded white watermelon seeds, which are perfectly edible, this butter packs a surprising nutritional punch. After drying and roasting the seeds, they become flavorful and easier to digest. Remarkably, watermelon seeds contain more protein per ounce than peanuts or almonds. When made into butter, the protein content matches that of many peanut butters—8 grams per serving. These seeds are rich in polyunsaturated fats, particularly omega-6 fatty acids, as well as minerals like magnesium, zinc, copper, iron, and phosphorus, alongside some B vitamins. The taste and texture of watermelon seed butter are similar to tahini, with a slight peppery bite. It can be used just like tahini in dressings, sauces, or savory dips like hummus. The sweetened version works wonderfully in smoothies, smoothie bowls, or even baked goods like cookies. For a quick treat, spread some sweetened watermelon seed butter on toast. Plus, watermelon seeds are an eco-friendly choice—they require far less water to grow than tree nuts, making them a great option for reducing your carbon footprint this year.
Sunflower seed butter
Protein, per ounce: 7 grams Sunflower seed butter is gaining popularity as a widely available allergen-free alternative to traditional nut butters. It is now commonly found in supermarkets across the country. With a fat content similar to that of peanut and almond butter, it’s packed with heart-healthy unsaturated fats. One ounce of sunflower seed butter contains 7 grams of protein, comparable to almond butter. It’s an excellent high-protein alternative for those seeking to switch from nut butters.
Sunflower seed butter is also low in carbohydrates, with 3 grams of fiber per serving. Sunflower seeds are a rich source of vitamin E, iron, magnesium, zinc, copper, selenium, and phosphorus, as well as B-vitamins like niacin and thiamine. However, many commercial sunflower butters contain added sugar, so it's better to opt for a pure sunflower butter to avoid unnecessary additives. Sunflower seed butter makes a great substitute for peanut butter in a classic PB&J and can also be used in energy balls, granola bars, or cookies. Feeling adventurous? Try it in a sauce with vegetables where you would normally use sunflower seeds.
Sesame seed butter
Protein, per ounce: 6 grams Sesame seed butter, or tahini, is commonly used in Middle Eastern dishes, but it can enhance almost any type of meal, both sweet and savory. While tahini contains slightly more saturated fat than other nut and seed butters, it still mainly consists of mono- and polyunsaturated fats. Low in carbohydrates, it provides just 3 grams of carbs per serving, with little fiber content. Its protein level is comparable to that of cashew and pistachio butter, offering 6 grams per serving.
Sesame seeds are packed with minerals like copper, iron, selenium, zinc, and phosphorus, making them an excellent nutrient source. These delicious seeds also contain some calcium and potassium. However, unlike sunflower seeds, sesame seeds have recently been added to the FDA's list of major allergens. This means they can no longer be considered an allergen-free alternative. Tahini is commonly available in most grocery stores, but for a high-quality, authentic version, try Soom Foods.
How to Shop for the Best Nut and Seed Butters
Nut and seed butters often contain added oils, sweeteners, and salt to enhance flavor and texture. However, labels can be tricky, so the best way to know what you're buying is to check the ingredient list on the back of the package.
- For the healthiest butters, the only ingredient should be the nut or seed itself (or the nut or seed plus salt).
- If you're watching your sodium intake, choose unsalted varieties.
- If you prefer a bit of sweetness, look for butter with added sugar, but note that 4 grams of sugar is equivalent to 1 teaspoon. Keep in mind that most nuts and seeds have very little naturally occurring sugar (usually 1 to 2 grams), so if there's more sugar, it has likely been added.
- Avoid partially hydrogenated oils, which contribute harmful trans fats. These oils are often added to prevent separation. If oils are included, choose a butter that uses simple vegetable oils, without the terms "partially hydrogenated" or "hydrogenated" in the name. Some nut butters may use pure palm oil, but it adds unhealthy saturated fats and is often sourced unsustainably, so it’s best to steer clear of it.
- In summary: fewer ingredients are better. It’s best to buy nut butters free from added oils and give them a good stir before you enjoy them.
