7 Healthy Nut and Nut-Free Butters for a Protein Boost
To get more protein in your diet — plus ‘good’ fats, fiber, and other key nutrients — try one of the RD-approved choices here.
If you’re looking to get more protein into your diet (and these days, who isn’t?), nut butters and nut-free alternatives made with soy or seeds are a healthy and delicious way to do it.
Shelley Balls, RDN, a registered dietitian-nutritionist in Afton, Wyoming, says these spreads are also good sources of vitamins and minerals, describing them as “nutrient-dense options to add to a balanced eating pattern.” Plus their mono- and polyunsaturated fats typically help lower cholesterol.
Note that these spreads tend to be calorie-dense, so be mindful of portion size.
Serving size: 2 tbsp
Calories: 190
Carbs: 6g
Fat: 16g
Sugar: 1g
Protein: 7g
Dietary fiber: 3g
Almond butter is a great peanut butter alternative. It has the same creamy texture with half as much saturated fat (1.5 grams versus 3 grams) per serving.
Balls says that walnuts are an “amazing” source of omega-3 fatty acids, which are essential for heart health. This makes Artisana Organics Raw Organic Walnut Butter With Cashews a terrific choice despite it being slightly lower in protein than some other nut butters. Note that this walnut butter has no added salt or sugar.
Plus, walnuts pack more antioxidants than other nuts, including almonds and peanuts. Antioxidants help protect the body against free radicals, molecules that cause cell damage and disease.
Serving size: 2 tbsp
Calories: 190
Carbs: 7g
Fat: 16g
Sugar: 2g
Protein: 8g
Dietary fiber: 3g
Smucker’s Natural Creamy Peanut Butter is free of hydrogenated oil, preservatives, and added sugar, which Balls says makes it useful for managing blood sugar levels. It has just two ingredients: roasted peanuts and salt.
Peanut butter in general is a good source of nutrients, delivering about 20 percent of the Daily Value for vitamin E per serving and 25 percent of the daily value for niacin (for children over 4 and adults).
Serving size: 2 tbsp
Calories: 180
Carbs: 10g
Fat: 14g
Sugar: 2g
Protein: 6g
Dietary fiber: 1g
Vandana Sheth, RDN, a Los Angeles–based registered dietitian-nutritionist, praises Artisana Organics Raw Organic Cashew Butter. “This ultra-creamy option has a mild flavor and is rich in copper and healthy fats, even though it’s lower in protein compared with peanut or almond butter,” she says. “It’s a good choice for anyone looking for a naturally sweet spread without additives.”
Serving size: 2 tbsp
Calories: 210
Carbs: 5g
Fat: 18g
Sugar: less than 1g
Protein: 7g
Dietary fiber: 3g
Sunflower seed butter, made from sunflower seeds that have been processed until smooth, is a popular choice for people with a peanut or tree-nut allergy. One favorite brand, SunButter, makes a version with zero added sugar that offers nutrients like fiber, magnesium, niacin, and vitamin E.
Serving size: 2 tbsp
Calories: 200
Carbs: 8g
Fat: 16g
Sugar: 4g
Protein: 8g
Dietary fiber: 2g
WowButter is made with lightly roasted soybeans in a peanut- and tree-nut free facility, so it’s suitable for people with nut allergies.
There is mixed research on the health benefits of soy, but some studies find it to be rich in isoflavones, which may improve memory and reduce the risk of cancer.
WowButter contains added sugar and oils (the healthier non-hydrogenated kind, added for spreadability), so it’s more processed than other butters on this list.
Serving size: 2 tbsp
Calories: 180
Carbs: 5g
Fat: 16g
Sugar: 0g
Protein: 6g
Dietary fiber: 4g
Tahini is made from ground sesame seeds and has no natural sugar, making it more savory than other nut spreads. Pepperwood Organics Whole Seed Sesame Tahini is delicious in sauces, dressings, and dips like hummus that benefit from sesame’s slight bitterness.
Tahini also provides calcium and iron and is high in lignans (compounds found in plants), all of which support heart and bone health, Sheth says, and it fits naturally into Middle Eastern and Mediterranean recipes.
“But avoid it if you have a sesame allergy,” she notes. Allergies to sesame seeds are common in children with peanut or tree-nut allergies.
Butters made from nuts, seeds, or soy can offer a protein boost as well as nutrients including “good” fats, fiber, and antioxidants.
Walnut butter is a particularly good source of heart-healthy omega-3 fatty acids.
For people with nut allergies, products like soybean spread (produced in a nut-free factory) can be a satisfying replacement.
