You’re interested in peanut butter nutrition, but maybe you’re allergic to peanuts or you’re concerned with the fat content of peanut butter, and you’re curious about alternatives to this staple of the American diet. This guide shows you 6 alternatives to peanut butter.
Alternative #1: Almond Butter
- Almond butter is a good source of protein, vitamin E, magnesium, manganese, copper and fiber.
- It is higher in both fiber and calcium than peanut butter.
- It is low in carbohydrates.
- Almonds cause less acidity in the body than many other nuts.
- Almond butter tastes milder and less salty than peanut butter.
- It's lighter in color than peanut butter.
- This is the easiest peanut butter alternative to find in stores.
- Many who are allergic to peanut butter are not allergic to almond butter.
Alternative #2: Cashew Butter
- Cashew butter is high in protein, copper, magnesium and phosphorus.
- Cashews contains less fat than many other types of nuts.
- Most of the fat it does contain is healthy fat.
- Cashew butter has a similar taste to peanut butter.
- Cashew butter does sometimes cause reactions in those allergic to peanut butter.
Alternative #3: Sunflower Seed Butter
- Sunflower seed butter is high in protein, fiber, antioxidants like vitamin E and selenium, B vitamins, copper, zinc, folate, iron, phytosterols and the essential fatty acid linoleic acid.
- It is not as sweet as peanut butter or other nut butters.
- Since sunflower seed butter is higher in polyunsaturated fat than nut butters, it tends not to keep as long. Unlike peanut butter, this substitute needs to be refrigerated.
Alternative #4: Soy Nut Butter
- Soy nut butter contains omega fatty acids, calcium, iron, magnesium, vitamin K, phosphorus and zinc.
- Soy contains less fat than nut and seed butters.
- The protein in soy nut butter contains all of the essential amino acids that your body needs to the correct proportion.
- Soy nut butter can be made to taste like peanut butter.
- Since soy is a bean and not a nut, this butter is ideal for those with nut allergies.
- However, soy allergies are common.
Alternative #5: Hummus
- This is a paste made from garbanzo beans and sesame seed butter (called tahini).
- Hummus is a source of protein, fiber, zinc, calcium, magnesium, phosphorus and folate.
- People with peanut allergies are sometimes also allergic to beans, so this may not be the option for everyone.
Alternative #6: Hemp-Seed Butter
- Hemp-seed butter contains 11g of protein per serving.
- It is a good source of iron, omega-3 and omega-6 fatty acids.
- Due to its green color, it looks least like peanut butter.
As you can see, there are plenty of alternative sources of peanut butter nutrition without having to worry about things like allergies. By looking into the different alternatives, you can find the right choice that works for yourself and your family.