Today we’ll be looking at chia seed butter versus coconut butter!
Chia seed butter is an awesome spread that provides a great nut-free solution to nut butters – plus, it has no allergens in it at all! It’s also one of those spreads that has a solid nutritional profile, with a ton of fiber!
Coconut butter, on the other hand, is a bit more popular, providing an awesome tropical taste that’ll add a really special dimension to whatever you pair it with!
However, there can only be one spread left standing here today. Both of these spreads will compete in a match for your attention, battling it out in dietary versatility, nutritional profiles, textures, and more! Then, you’ll know which spread to choose: chia seed butter or coconut butter!
Let’s begin!
Comparing chia seed butter vs coconut butter
Chia seed butter is made from seeds, and has no allergens in it! Coconut butter is made from coconuts, giving it coconut as an allergen – they’re technically classified as tree nuts, but many people with tree nut allergies can safely eat coconut, so talk to your physician!
They share a nutty characteristic in their flavor profiles, and also have low glycemic indexes. So, either is a great option if you don’t want your blood sugar levels spiking, although I recommend talking to your physician first if you have concerns. You can also use either spread in vegan, paleo, and keto diets!
| Chia seed butter | Coconut butter | |
| Taste | Mild, nutty | Coconut, rich, slightly nutty |
| Texture | Creamy, slightly crunchy | Thick, pasty, slightly gritty |
| Allergens | None | Coconuts* |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
| Glycemic index (GI) | 30 | Low** |
*The USDA considers coconuts as tree nuts, but many people with tree nut allergies can safely consume coconut products.
**Coconut butter is made from the flesh of coconuts, which have a glycemic index of 45, classifying it as a low GI food. Although there isn’t clear data on the GI of coconut butter, we would assume it’s the same, or very similar, to coconuts.
What is chia seed butter?
Chia seed butter is made by blending chia seeds down into a creamy spread. There are usually other ingredients involved as well – for example, the chia seed butter we’re referencing here contains milk thistle oil. However, those ingredients differ between brands, and you can get a little creative if you want to make chia seed butter at home!
You also get a light crunch in the texture from the chia seeds, adding a special oomph to the spread!
What is coconut butter?
Coconut butter is made by grinding coconut meat into a thick, pasty, and slightly gritty spread that boasts a rich coconut flavor. The grittiness adds a special touch, and comes from little bits of coconut flesh.
You can easily make coconut butter thin and runny by simply warming it up, making it perfect for drizzling over things! Plus, it’s super easy to make coconut butter at home!
Differences between chia seed butter and coconut butter
The biggest differences between chia seed butter and coconut butter are their texture and flavor.
Chia seed butter boasts a creamy and slightly crunchy texture (from the chia seeds), while coconut butter has a thick, pasty, and slightly gritty texture – unless you warm it up, in which case it has a thin and runny texture!
Taste-wise, chia seed butter has a mild and nutty flavor to it, while coconut butter boasts a rich, coconut, and slightly nutty taste!
We’ll check out their nutritional differences in just a bit!
How to use chia seed butter vs coconut butter
Both spreads have some unique uses.
Chia seed butter can actually be used as a binding agent in recipes that call for it, while coconut butter can be warmed up to make it thin and runny, which is perfect for drizzling over different dishes.
You can also use either spread for toast, waffles, pancakes, etc., or use them as ingredients in different bakes and desserts. Plus, adding them to your smoothies or oatmeal will add a delicious flavor twist!
As you can see, both spreads are great and can be used in unique ways, with coconut butter having some fun additional uses.
Feel free to use them interchangeably, but just be aware of how the different flavor and texture profiles can change a dish, and remember the different allergens.
Nutrition: Chia seed butter vs coconut butter
Chia seed butter has a great healthy fats content, boasting no saturated fats! And, like I mentioned, it has one of the highest fiber contents of all nut and seed butters, with an astounding 10 grams per serving! It has no sugar in it, but is also low in protein with 2 grams per serving. However, one of my favorite things about chia seed butter is that it contains omega-3 fatty acids, which are really great for heart and brain health!
Coconut butter matches chia seed butter in carbs, with 2 net grams per serving. It’s also great in fiber, with 6 grams, and also only has 2 grams of protein per serving. Coconut butter has 210 calories, which is quite a bit more than the 164 calories in chia seed butter. However, the biggest thing to keep an eye on is the massive amount of unhealthy saturated fats in coconut butter!
| Serving size: 2 tbsp | Chia seed butter | Coconut butter |
| Calories | 164 | 210 |
| Total fat (saturated) | 14 g (0 g) | 22 g (18 g) |
| Total carbs | 12 g | 8 g |
| Net carbs (fiber) | 2 g (10 g) | 2 g (6 g) |
| Total sugars (incl. added) | 0 g | 2 g (0 g) |
| Protein | 2 g | 2 g |
How to store chia seed butter and coconut butter
Chia seed butter should be stored in the fridge to help prevent it from going rancid too early. Plus, it’ll help prevent oil separation, but I recommend stirring it before storing to further help out with that!
Coconut butter can be stored at room temperature where it’ll stay thick and spreadable. However, you can store it in the fridge if you want!
It usually lasts 6-12 months before going rancid, but that can vary from brand-to-brand, so check the label!
Chia seed butter vs coconut butter: The ultimate verdict
Now, which spread wins this showdown?
Chia seed butter has one of the best fiber contents out of all nut and seed butters, and boasts omega-3 fatty acids. It’s taste and texture are also excellent, providing a great overall experience!
Coconut butter provides a unique taste that really adds something special to your dishes, giving them a tropical vibe. It also has a great texture versatility!
So, which one wins?
I find both of these spreads to be great, but I recommend chia seed butter between these two for its better nutritional profile and greater versatility when it comes to taste – it just pairs so well with many things without being overpowering!
FAQs
Seed butters are better for people with nut allergies, but nut butters have a creaminess and flavor that’s hard to mimic.
Chia seed butter has an amazing fiber content and omega-3 fatty acids, which are a great for health! So, it can be considered a decently healthy choice.
Almond butter is considered to be the healthiest nut butter due to its awesome blend of vitamins, minerals, and healthy fats!
Coconut butter and chia seed butter both have a low carb content, so you can pick either!
Likely… the USDA classifies coconuts as tree nuts, but many people with tree nut allergies can safely eat coconut butter. I recommend talking to your physician first!
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