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Navigating the nut butter aisle can be daunting. Almond butter. Cashew butter. Sunflower seed butter. Which one should you choose? Which one is higher in protein?
The options for nut butters seem endless, but we give you the lowdown on 10 nut and seed butters so you can compare the nutrition and protein content in a two tablespoon serving.
Here is how these nut and seed butters compare to each other:
Believe it or not, good old classic peanut butter is highest in protein, boasting eight grams per serving. Peanut butter is rich in magnesium, but does contain some saturated fat.
A favourite among vegans, almond butter contains the lowest amount of protein of all the nut butters we examined, with four grams per serving. It contains less saturated fat than peanut butter.
Cashew butter has a milder flavour than peanut butter and is rich in magnesium and copper. A serving contains six grams of protein. It is very easy to make at home.
Brazil Nut Butter
Brazil nut butter has a bit of a smoky flavour that makes it ideal to use as a thickener for soups and stews. A serving provides four grams of protein and a bit of calcium and iron.
This nut butter is rich in omega-3 fatty acids and has a luxuriously earthy flavour. Walnut butter is a good source of copper and manganese, both of which are necessary for strong bones. A serving offers four grams of protein.
Nutty and aromatic, hazelnut butter is rich in vitamin E and contains four grams of protein. If you would like to make hazelnut butter opt for hazelnuts from the Piedmont region of Italy – they are renowned for their wonderful flavour.
Dried soybeans are whipped into a butter that is deliciously creamy and offers seven grams of protein per serving. This is a good option for those with peanut or tree nut allergies.
Sesame Seed Butter
Also known as tahini, sesame seed butter packs a lot of nutrition. A serving provides six grams of protein and minerals like phosphorus, thiamin and copper. Tahini is a common ingredient in hummus. Here's an easy recipe for tahini.
Sunflower Seed Butter
With six grams of protein per serving, sunflower seed butter is a great option for foodies with a peanut or tree nut allergy. Sunflower seed butter is rich in pantothenic acid, which helps the body metabolise proteins and fats.
Pumpkin Seed Butter
Pumpkin seed butter packs nine grams of protein per serving, that’s more than peanut butter. It has a pleasant savory flavour and vibrant green colour. Pumpkin seed butter is also a great source of iron.