The 10 Highest Protein Nut Butters & Seed Butters
Whether you prefer to buy your nut or seed butter or make it from scratch, this is a highly customizable protein source that you can derive from a wide range of nuts, seeds and legumes. While peanut butter is the classic option many are most familiar with, there are plenty of other healthy varieties for people looking to introduce a little more variety into their nut and seed spreads.
“When buying nut butter, always read the ingredient label first,” says a nutrition and functional medicine expert. Haylie PomroyDeputy Director of Integrative Medicine at Dr. Kiran C. Patel College of Osteopathic Medicine. “You are looking for products ideally based on raw nuts or seeds, without added sugar or preservatives. If you can’t find what you’re looking for in the store or if you want to save money, you can also opt to make your own nut butter with a culinary robot.”
To do this, start by grinding the nuts into a fine powder, scraping the bits off the sides of the container as needed. “Just keep grinding – first the powder will clump together, then after 10-15 minutes the oil will be released and you’ll end up with creamy nut butter,” says Pomroy. The longer you grind, the smoother the texture will be. be sure to refrigerate leftovers if you won’t be using your spread in a week or two, as your homemade nut butter won’t contain any preservatives.
If making your own nut butter seems a bit too complicated, however, don’t worry, we’ve rounded up some of the most protein-rich nut butters and seed butters you can buy or DIY.
The 10 Most Protein-Rich Nut Butters and Seed Butters to Apply to Everything
1. Peanut butter: 8 grams per ounce
This classic takes the cake when it comes to protein content. Additionally, peanut butter is full of antioxidants (especially resveratrol) as well as folate, manganese, vitamins E and B, as well as coumaric acidwhich have been shown to have anti-inflammatory properties, says nutrition expert Melissa Bolona, founder of Beauty & Broth. Peanuts are high in monounsaturated fats, which have been linked to lower inflammation and a reduced risk of heart disease – and multiple studies linked peanut consumption to better heart health and a reduced risk of mortality.
This nut butter is obviously very versatile. Add a scoop to your morning oatmeal for extra protein, use it as a base for a stir fry or turn it into cookies. You can also use it to make sweet potato fries with a maple-peanut vinaigrette, bowls of noodles with peanut butter dressing, or a batch of three-ingredient vegan peanut butter cups. If you’re looking to take your high-protein snack on the go, we’re obsessed with RX’s Honey Cinnamon Peanut Butter Pouches, each with nine grams of protein per pouch.
Here’s what a dietitian has to say about the health benefits of peanut butter:
2. Watermelon seed butter: 8 grams per ounce
Watermelon Seed Butter tastes a bit like a creamy cross between sunflower seed butter and tahini, which Pomroy says makes it perfect for drizzling over roasted root vegetables, adding to green smoothies, or stir in hummus. It’s also very nutrient-dense and packs tons of protein (eight grams!) per serving. “A serving of watermelon seeds also contains over 5% of the daily value of magnesium, 26% of the daily value of zinc, nearly 15% of the daily iron requirement, as well as heart-healthy omega-3s” , Rhyan Geiger, RD, owner of Phoenix Vegan Dietitian, previously told Well + Good. Make it from scratch, or save yourself the work and try 88 Acres’ sweet and unsweetened varieties.
3. Almond butter: 7 grams per ounce
Almond butter is loved for its naturally sweet, nutty flavor, high protein content, and deliciously thick texture. Plus, it’s high in vitamin E, biotin, manganese, copper, and magnesium, as well as healthy monounsaturated fats. Although it ranks slightly below peanut butter in terms of protein, almond butter contains more vitamin E, calcium, iron and magnesium per serving. Spread it on slices of celery or apple, or sandwich between two pieces of toasted sprouted grain bread with banana slices and a sprinkle of cinnamon, recommends Pomroy. Go for the classic Justin’s or try the brand’s delicious vanilla or maple flavors.
4. Sunflower seed butter: 7 grams per ounce
Sunflower seed butter is another super smooth seed butter that’s a strong source of plant-based protein, and it’s allergen-safe for anyone with a nut allergy. Sunflower seed butter is rich in vitamin E, copper, thiamin, manganese, selenium, phosphorus and magnesium, Pomroy says, and tastes delicious when spread over a baked sweet potato. SunButter is a classic brand to watch; we love that they offer a no added sugar option.
5. Cashew butter: 6 grams per ounce
Decadent Cashew Butter is a bit thicker and less sweet than peanut butter; its lightly toasted flavor pairs perfectly with toasted English muffins, tossed into a dip for veggies or pita bread, or when added to curries for extra richness. Plus, it’s incredibly high in copper, and also high in phosphorus, magnesium, manganese, and zinc. Once Again Unsweetened Cashew Butter is beyond creamy.
6. Sesame seed tahini: 6 grams per ounce
Sesame seed butter, commonly known as tahini, is a staple ingredient in Middle Eastern and Mediterranean cuisine. While you’ve definitely tasted its deep, delicate, nutty flavor in hummus, you’re seriously missing out if you don’t also use it to make marinades for grilled fish or vegetables, tossing it into vinaigrettes or cooking. with. Tahini is high in protein and copper, and it’s a good source of manganese, calcium, phosphorus, magnesium, iron, and zinc. In terms of which brand to buy, look no further than the silky smooth Soom Tahini.
7. Pistachio butter: 6 grams per ounce
Pistachio butter is rich in vitamins, especially vitamin B6, which is an important part of brain health, heart health and immunity, notes Bolona. It contains more potassium than other nuts and is a good source of protein and amino acids, including L-arginine, which is important for blood circulation. We are big fans of pistachio butter in savory preparations, especially pesto.
8. Nut butter: 5 grams per ounce
Nut butter contains the most omega-3 fatty acids of any nut butter, making it a great choice for overall health, especially brain health, Bolona says. “It contains the omega-3 fatty acid known as alpha-linolenic acid (ALA), which helps reduce inflammation,” she says. The rich, earthy flavor of nut butter is delicious on toast with honey and a sprinkle of nutmeg. We love Artisana Organic Raw Nut Butterwhich is a mixture of walnuts and cashews.
9. Hazelnut butter: 4 grams per ounce
Hazelnut butter is high in heart-healthy unsaturated fats, including omega-6 and omega-9 fatty acids (such as oleic acid), which can help fight inflammation and reduce the risk of heart disease. stroke and cardiovascular disease, says Bolona. “It’s also high in vitamin E, copper and dietary fibre, which is extremely beneficial for gut health and provides over 80% of your daily manganese requirement, which fights free radical damage,” it adds. -she. Try it with your morning cereal or granola, or swirl it around in this Chocolate Hazelnut Smoothie Bowl using Drip by Twothe five-ingredient hazelnut chocolate butter of your dreams.
10. Macadamia nut butter: 2.5 grams per ounce
Macadamia nut butter is a deliciously decadent nut butter that serves as a decent source of protein, dietary fiber and healthy fats, Bolona says. “It also contains phytosterols, which help lower cholesterol levels, and is also rich in flavonoids, which are powerful antioxidants.” We love it as a base for a stir-fry sauce, as well as for curry.
TL; DR: When it comes to finding the most protein-rich nut butters with delicious flavors, the choice is yours. Need another? Combine them all, made deliciously easy with brands like Fix and Fogg. They offer nutrient-rich natural nut and seed butters like Chocolate Berry All Butter (made with peanuts, sunflower seeds, pumpkin seeds, flax seeds, mixed berries, almonds, hemp seeds, chia seeds, and sesame seeds) and their classics All Butter (made with peanuts, sunflower seeds, almonds, nugget seeds, hemp seeds, flax seeds, chia seeds and sesame seeds). Talk about a win-win.
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