Introduction

During the last decade, plant-based butters (nut and seed) have become more popular. Peanut butter remains one of the most popular foods in the United States, with 700 million pounds consumed yearly.  

In addition to peanut butter, there are now numerous options from which to choose. Nut and seed butters have expanded in production, in part to provide options for people who are allergic to peanuts or tree nuts and offer new snack options.  

This fact sheet provides a review of the nutritional benefits of various options. Those allergic only to peanuts, but not other nuts, can look for other nut and seed butter options. 

Peanut Butter

Peanuts are in the legume family, but for simplicity in this article, it is referred to as a nut. Peanut butter is rich in protein and monounsaturated fat and a good source of Vitamin E, copper, manganese and niacin.  

This inexpensive healthy protein is popular for consumers following vegan, vegetarian, and ketogenic diets. Peanut butter brings unique qualities to baked goods, smoothies, desserts, and savory dishes.  

Natural peanut butter contains only peanuts and sometimes a small amount of salt.  Avoid those with extra additives like sugar and hydrogenated oils. Hydrogenated oils are often added to make things creamier and extend shelf life, but these oils can lead to inflammatory issues, and can increase levels of low–density lipoprotein (LDL), the unhealthy form of cholesterol.   

Per 2 Tbsp: 190 calories, 16 g fat, 7 g protein, 1.6 g fiber, 3 mg Vitamin E, 4.2 mg niacin, 0.5 mg manganese 

Almond Butter

Almond butter, made from ground almonds, is a popular replacement for peanut butter in baking, cooking, and general eating. It has a thicker, grittier texture than peanut butter. Almond butter is a good source of protein and monounsaturated fats, Vitamin E, magnesium, calcium and potassium. Monounsaturated fats help lower LDL cholesterol in the blood.   

Research has shown that eating almonds is associated with improved heart health and reduced inflammation. As almonds are considered one of the commonly allergic tree nuts, if allergic, look for another option. 

Per 2 Tbsp: 196 calories, 18 g fat, 7 g protein, 3.2 g fiber, 7.7 mg vitamin E, 112 mg calcium, 90 mg magnesium 

Hazelnut Butter

Hazelnut butter is higher in fat than peanut butter but contains fewer calories. It is available as sweetened, unsweetened, and with or without salt. It is a good source of monounsaturated and polyunsaturated fat, protein, fiber, Vitamin E, calcium, iron, and potassium. 

Hazelnut butter is a great addition to smoothies, parfaits, and desserts. Like almonds, hazelnuts are a common type of tree nut allergy; if allergic, look for another option. 

Per 2 Tbsp: 180 calories, 18 g fat, 5 g protein, 3 g fiber, 4.3 mg vitamin E, 40 mg calcium, 1.6 mg iron, potassium 219 mg 

Cashew Butter

Cashew butter has a mild and sweet flavor. It is high in monounsaturated fat and a good source of protein, magnesium, B vitamins, iron, and potassium. Research suggests that cashews may promote heart health by lowering cholesterol levels. It can be used in sauces, as a spread, or in dishes.   

Like the tree nut butters above, cashew allergy is a common food allergy. 

Per 2 Tbsp: 180 calories, 15 g fat, 5 g protein, 1 g fiber, 83 mg magnesium, 2 mg iron, 175-200 mg potassium 

Coconut Butter

Coconut butter has a pleasant, mildly sweet taste and a fibrous texture. It can add a lot of flavor and texture to dishes. Many people use it as a condiment, as a spread, or add it into curries. It is rich in fiber and provides good sources of copper and manganese, but is low in vitamins and protein.   

Coconut oil is high in saturated fat. High intakes of saturated fat can lead to elevated LDL cholesterol levels, which are associated with increased risk of cardiovascular disease.  

Allergy is uncommon but can occur. While it is not a butter that offers valuable nutrients overall, it is quite popular for enhancing taste and texture of various foods. 

Per 2 Tbsp: 180 calories, 18 g fat (15 g Saturated), 2 g protein, copper 0.229 mg, manganese 0.788 mg 

Non–Nut Butters

Soy Nut Butter

This butter is made from roasted soybeans, soybean oil, and salt. A good source of protein and polyunsaturated fats, soy nut butter is higher in protein, and lower in fat than the average nut butter.   

Some brands of soy nut butter add salt or sugar, so choose unsweetened or low-sodium options if available. This is a healthy alternative for consumers with peanut and tree nut allergies. Avoid soy nut butter if allergic to soy. 

Per 2 Tbsp: 170-200 calories, 11–16 g fat, 7-8 g protein, 2-3 g fiber, 100 mg sodium 

Sesame Seed (Tahini) Butter

Tahini butter, made from ground toasted sesame seeds, is rich in monounsaturated and polyunsaturated fats, protein, copper, selenium, phosphorous, iron, thiamin, and Vitamin B6. It has a slightly bitter and earthy flavor with a texture similar to that of peanut butter or sunflower seed butter.   

Tahini is a staple in Middle Eastern and Mediterranean cuisine and often used in dips like hummus. It can be used as a spread, dip, or added to dishes.  

Since sesame seeds are one of the top nine allergens, individuals with sesame allergies should avoid tahini. 

Per 2 Tbsp: 180 calories, 16 g fat, 3 g fiber, 138 mg calcium, 3 mg iron, 10.3 mcg selenium, 220 mg phosphorus, 0.5 mg copper, 0.8 mg thiamin 

Sunflower Seed Butter

Sunflower seed butter is a good source of protein, polyunsaturated fat, Vitamin E, zinc, copper, magnesium and selenium. Sunflower seed butter has significantly more iron, magnesium and Vitamin E and less saturated fat than peanut butter. It is higher in omega-6 fatty acids compared to other nut butters. Omega–6 fatty acids are essential for body functions, including cell structure and function and can contribute to heart health and reduce risk of chronic disease.   

Sunflower seed butter can be used as a spread, added to oatmeal or smoothies, sauces, and baking. It is a good alternative for people with nut allergies. 

Per 2 Tbsp: 170 calories, 14 g fat, 6 g protein, 3.6 g fiber, 7.4 mg vitamin E, 1.5 mg zinc, 0.3 mg copper, 100 mg magnesium, 22.5 mcg selenium 

Pumpkin Seed Butter

Made from pepitas (hulled pumpkin seeds), this butter has a distinct earthy and slightly nutty flavor. Pumpkin seed butter is a good source of monounsaturated and polyunsaturated fats, protein, iron, magnesium, and zinc. It can be used as a spread, in dips, added to smoothies, baked goods, and used in dressings and sauces.  

Pumpkin seed butter is a good alternative for individuals with peanut or nut allergies. 

Per 2 Tbsp: 160 calories, 13 g fat, 10 g protein, 2 g fiber, 3.6 mg iron, 156 mg magnesium, 2.2 mg zinc, 1.3 mg manganese 

Hemp Butter

This butter is made from hemp seeds and has a mild and nutty flavor. It is a good source of healthy fats, including omega–3 and omega–6 fatty acids, protein, iron, magnesium, calcium, and potassium.   

Omega–3 and Omega-6 fatty acids can help reduce the risk of heart disease, aid in skin disorders, and help your immune system.  

Hemp butter is not a common allergen, so it is a good choice for those with nut allergies.  People who take anticoagulants or other types of heart medication should speak to their doctor before consuming hemp butter. 

Per 2 Tbsp: 180-210 calories, 12-18 g fat, 5-9 g protein, 2 g fiber, 20-26 mg calcium, 1.8 - 3.4 mg iron, 188 –340 mg potassium, 120 mg magnesium

Flaxseed Butter

Flaxseed butter is made from ground flax seeds and has a nutty, slightly bitter taste and a smooth texture. It has a spreadable consistency, like peanut butter or almond butter. It offers a good source of fiber, protein, omega-3 fatty acids, iron, and lignans, which are plant compounds with antioxidant properties.  

Studies suggest the consumption of flaxseed may improve cardiovascular health. It can be used as a spread, or added to smoothies, salad dressings or used in baked goods.  

Flax seed butter is a good alternative for individuals with peanut, tree nut, or soy allergies.  Individuals on diabetes, blood pressure, blood thinner or estrogen-containing medications should avoid or use caution with flaxseed butter. Pregnant and breastfeeding women should avoid flaxseed as it may have estrogen-like effects and safety is uncertain. 

Per 2 tbsp: 100 calories, 6 grams fat, 4 grams fiber, 3 grams protein, 1 mg iron 

Allergies Revisited

Although 30% of peanut allergic individuals are also allergic to tree nuts, having a tree nut allergy does not necessarily mean an individual is allergic to peanuts. Peanuts are legumes, not tree nuts. However, it is possible to have both peanut and tree nut allergies. About 40% of people who are allergic to tree nuts also react to peanuts. 

In addition, while having an allergy to one type of tree nut doesn't mean you are allergic to all of them, some tree nuts are related, and you may be allergic to more than one. When a person with a tree nut allergy is exposed to a specific tree nut, protein in the nut binds to specific IgE antibodies, triggering immune reactions that can be mild or severe. Sesame and soy allergic reactions can also range from mild to severe. Always consult with a physician if there is a possibility of either a peanut, tree nut, soy, or sesame allergy. 

Storage

Nut and seed butters can generally be stored at room temperature in a cool, dark place. The refrigerator can extend the shelf life, especially for natural butters with fewer additives. An opened jar will typically last for three to six months in the refrigerator. Since natural butters have minimal ingredients, they may separate more quickly at room temperature and are more susceptible to rancidity over time. Stir natural butters from the bottom, and refrigerate to avoid spoilage. 

Cost

Peanut butter is economical, other nut and seed butters sold at grocery stores or online can be quite costly. You can lower the cost by making your own nut or seed butters. You would need a grinder or food processor to effectively grind nuts or seeds into a fine texture and then add oil to create a paste. Homemade nut and seed butters should be refrigerated, given they have minimal ingredients.  

Conclusion

There are many different nut and seed options available to consumers, and they provide many nutritional benefits. Because they are calorie dense, limit portion size to avoid excessive calories.    

Generally, two tablespoons is the appropriate portion size. Nut and seed butters are versatile and great for spreads, smoothies, sauces, and baking. For individuals who are allergic to peanuts or tree nuts, consider other non-allergenic plant-based seed butters as a replacement. 

Resources

Beck, L. (2020, October 24). A nutrition guide to nut & seed butters. https://lesliebeck.com/articles/2020/10/24/a-nutrition-guide-to-nut-seed-butters 

Clevenger, L. (2025, March 1). The best peanut butter alternatives according to a dietitian. https://fordietitians.com/peanut-butter-alternatives/ 

Copeland, B. (2023, September 7). 7 delicious nut butter alternatives recommended by registered dietitians. https://www.eatingwell.com/article/8029891/nut-butter-alternatives-according-to-registered-dietitians/ 

Gorrepati, K., Balasubramanian, S., & Chandra, P. (2015). Plant-based butters. Journal of Food Science and Technology, 52(7), 3965–3976. https://doi.org/10.1007/s13197-014-1572-7 

Joseph, M. (2023, November 9). What is coconut butter? Nutrition and uses. Nutrition Advance. https://www.nutritionadvance.com/what-is-coconut-butter-nutrition-and-uses/ 

Ram, B., & Borah, A. (2022). Potential sources of butter and their significance: A review. The Pharma Innovation Journal, 11(6), 1004–1011. 

U.S. Department of Agriculture. (n.d.). FoodData Central. https://fdc.nal.usda.gov/

Your guide to the best nut butters and other creamy spreads. (2019, December 6). Cleveland Clinic. https://health.clevelandclinic.org/your-guide-to-the-best-nut-butters-and-other-creamy-spreads/ 

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