Nut Butter Alternatives to Peanut Butter

A comparative guide for choosing your new favourite nutty spread!
jar of nut butter beside bread and strawberries
Copyright CC0 Public Domain

Is peanut butter a staple food in your house? Likely so! Due to the prevalence of peanut allergies, many schools are suggesting peanut-free options or implementing nut-free policies. But there are many nut butter alternatives to peanut butter that are just as delicious, convenient, and even more super nutritious? We've got a great list of facts about choosing nut and seed butters for your family!

Nut butter is good for you!

Nut butters are an especially good source of essential fatty acids (EFAs) and are an easy way to deliver them to kids who don't like fish. There are many varieties of nut and seed butters available today and they all contain the same amount of fat per serving (1 tablespoon of any butter contains around 100 calories). Don't worry about fat! Kids will quickly outrun their spoons, and these are the good kind of fats your whole family should eat. The following nut/seed guide compares a selection of available butters for you to choose from.

Comparative Guide to Nut & Seed Butters

(Per 32g/2 Tbsp)

Almond Butter

Nutrition Facts & Highlights
200kcal, 7g protein, 16g fat, 7g carbohydrates
Potassium, magnesium, calcium, iron, zinc, and vitamin E
Important source of antioxidant flavonoids
Sprayed with pesticides
Studies suggest almond production puts stress on bee populations

Cashew Butter

Nutrition Facts & Highlights
200kcal, 6g protein, 14g fat, 10g carbohydrates
Copper, magnesium, potassium, iron, zinc, and biotin
Heart healthy
Creamy and versatile cooking ingredient
Higher carbohydrate content than most nuts
Common allergen

Sunflower Butter

Nutrition Facts & Highlights
200kcal, 6g protein, 20g fat, 5g carbohydrates
Vitamin E, B1, B5 & B6, magnesium, selenium, phosphorus, iron, and folic acid
More vitamin E than any other oil
Cheaper than most nut butters           

Sesame Butter (Tahini)

Nutrition Facts & Highlights
200kcal, 7g protein, 16g fat, 7g carbohydrates
Calcium, magnesium, iron, zinc, vitamins B1 & B2, and protein (especially methionine and tryptophan)
Balanced amino acid profile (good source of protein)
Aids in digestion, stimulating blood circulation and nervous system
Runnier consistency
Distinctive flavour

Peanut Butter

Nutrition Facts & Highlights
200kcal, 6g protein, 17g fat, 6g carbohydrates
Magnesium, tocopherols, biotin, folic acid, vitamins B1 & B3, phosphorus, and manganese
High in protein
High in antioxidant resveratrol
Peanuts can cleanse the ground of fat-soluble toxins and have been shown to have high traces of pesticide chemical residues.
Common serious allergen

Wow Butter

Nutrition Facts & Highlights
200cal, 7g protein, 15g fat, 8g carbohydrates
Iron, calcium, phosphorus, vitamins B1, B2 & B6, folic acid
High in protein
School-friendly option made from soy
Goitrogens in soy inhibit iodine uptake required for thyroid hormone production
GMO if not certified organic

If your school has a nut/seed free policy, keep it at home and make them available for snacks. To serve, cut up some fresh pita bread and vegetables (cauliflower, broccoli, peppers, cucumber, celery, carrots) or fruit and dip with their favourite spread after school while the completing their homework.

Keep in mind that all nuts and seeds have a high fat content and can go rancid if not stored properly. Bulk butter bins are cheaper but the trade-off is a lower quality oil which occurs when containers are left exposed to air. This allows oxygenationa process that breaks down the molecular structures of fat. For this reason alone, I always recommend buying sealed jars that have not been stored in direct sunlight. To extend shelf life, refrigerate or leave in a location without direct sunlight or heat.

Make your own seed butter at home

Find out how easy it is by following this simple recipe. You'll have a fresher product and you control the ingredients. You'll wonder why you haven't tried it before!

Toasted Sunflower Seed Butter 


  • 6 cups of raw sunflower seeds
  • ½ tsp. Himalayan salt


  1. Bake sunflower seeds on a baking sheet at 350°F for 20 minutes until lightly golden.
  2. Transfer to a food processor and blend for 10 minutes.
  3. Occasionally check the mixture and scrape down the sides.
  4. As the seeds release their natural oils it will start to become creamy.
  5. Process to your desired creaminess, add a pinch of salt and enjoy.
  6. Store in an airtight away from direct heat and sunlight.