There are well over 20 nut butter options out there these days, with almond butter among the top of the pack in terms of popularity. But, how does it stack up to chia seed butter, a nut butter alternative that may just be the healthy substitute you were looking for?
Let’s dive into the similarities and differences between chia seed butter and almond butter, and find the right one for you!
Comparing chia seed butter vs almond butter
| Chia seed butter | Almond butter | |
| Taste | Mild, nutty | Nutty, rich, slightly sweet |
| Texture | Creamy, slightly crunchy | Slightly grainy and runny (or crunchy) |
| Allergens | None | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
| Glycemic index (GI) | 30 | 0 |
What is chia seed butter?
Chia seed butter is made by blending chia seeds with a couple of other ingredients – the brand we’re referencing in this article mixes the chia seeds with milk thistle oil, creating a smooth, slightly gritty, creamy texture that’s similar to nut butters.
It doesn’t have any allergens, making it a prime alternative to nut butter for anyone with tree nut allergies.
Chia seed butter also has one of the highest fiber contents out of all the other nut butters! However, it is trickier to find in stores – but you can always make your own at home!
What is almond butter?
Almond butter is made by blending roasted almonds together into a rich, creamy, delicious, and smooth spread.
It comes in different levels of “crunchiness” similar to peanut butter, ranging from completely blended almonds for a slightly grainy, but smooth texture to having pieces of unblended almonds included, creating a crunchy spread.
Natural almond butter is much easier to find in stores than chia seed butter.
Differences between chia seed butter and almond butter
Chia seed butter and almond butter differ in a couple ways.
Chia seed butter has a mild, nutty flavor while almond butter has a nutty flavor that’s rich and slightly sweet. Chia seed butter has a thicker texture than almond butter’s slightly runny and sticky consistency.
Almond butter is also made from nuts, whereas chia seed butter is often considered a plant-based alternative, with no allergens – almond butter has tree nuts as an allergen, so chia seed butter may be great to look into if that’s something you deal with!
The oil in almond butter tends to separate quicker than chia seed butter as well, so be prepared to give it a stir before using it!
Just remember, the textures, flavors, and consistencies can vary from brand-to-brand for either of these!
How to use chia seed butter vs almond butter
Chia butter has a thickness to it that can be used in recipes that need binding agents, plus the distinct nuttiness and texture goes great in smoothies, bakings, and dressings.
Almond butter is great as a spread for toast, bakes, and more! It’s also something you can use as an ingredient in things like these almond candy cups. You can throw it into your smoothie, mix it into your pasta, or use it to make a dessert like this almond butter banana ice cream!
Nutrition: Chia seed butter vs almond butter
Chia seed butter is chock-full of fiber – 2 tablespoons give you 10 grams! Plus, it’s full of omega-3 fatty acids, which are great for brain and heart health! The 0 grams of sugar is also great, and it’s relatively low in calories.
Almond butter is also no joke when it comes to good nutrition! It’s high in fiber, has a good amount of protein, and is full of vitamin E.
Both butters here are pretty great choices for the health-conscious!
| Serving size: 2 tbsp | Chia seed butter | Almond butter |
| Calories | 164 | 190 |
| Total fat (saturated) | 14 g (0 g) | 17 g (2 g) |
| Total carbs | 12 g | 7 g |
| Net carbs (fiber) | 2 g (10 g) | 3 g (4 g) |
| Total sugars (incl. added) | 0 g | 1 g (0 g) |
| Protein | 2 g | 7 g |
How to store chia seed butter and almond butter
Both chia seed butter and almond butter do better in a cool, dry place – like the fridge! This will keep them from going rancid early and increase their shelf-life.
Turn them upside down or give them a stir before storing them to help avoid the oil separating (especially in the almond butter). Be sure to check the label for specific storage instructions, as it can change from brand-to-brand!
Chia seed butter vs almond butter: Which is better
Chia seed butter is an awesome choice if you’re looking for a nut-free butter that has similar texture – plus, the fiber and omega-3 content is a massive benefit!
Almond butter is also a delicious, nutritional, and nutty spread that goes great in so many dishes. You really can’t go wrong with either, but 100% natural chia seed butter is much harder to find in stores than its almond butter counterpart, so you may like natural almond butter more for this reason – unless you want to make your own chia seed butter at home!
FAQs
Yes, both these fantastic choices are good sources of fiber, vitamins, minerals, healthy fats, and other beneficial nutrients!
Although almond butter is a healthier nut butter option, always consume it in moderation – the high calorie and fat content is something to keep an eye on!
Chia seed butter has a great source of fiber, and it’s a good alternative to nut butters since it is nut-free – so if you have a tree nut allergy, chia seed butter may be perfect for you!
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