Looking to switch things up from your classic peanut butter? Enter chia seed butter. Okay, it’s not technically a nut butter since it’s made from chia seeds, but there are a few reasons why I think it deserves some attention.
Below, I’ll break down the pros, cons, and everything in between to help you decide which nut or seed butter deserves a spot in your pantry.
Comparing chia seed butter vs peanut butter
| Chia seed butter | Peanut butter | Reduced-fat peanut butter (Jif brand) | |
| Taste | Mild, nutty | Nutty, slightly sweet | Mild peanut flavor, slightly sweet |
| Texture | Creamy, slightly crunchy | Thick, smooth & creamy (or crunchy) | Thick, smooth & creamy (or crunchy) |
| Allergens | None | Peanuts | Peanuts, soy |
| Vegan? | Yes | Yes | Yes |
| Paleo? | Yes | No | No |
| Keto? | Yes | Maybe (4 g net carbs) | No |
| Glycemic index | 30 | Peanuts=14 | Unknown; likely low like regular peanut butter |
What is chia seed butter?
Chia seed butter is made by blending chia seeds with other ingredients. The brand we used for this article mixes chia seeds with milk thistle oil. It boasts a smooth and creamy texture, similar to traditional nut butters, making it an excellent alternative for those with nut allergies or sensitivities.
Chia seed butter is more difficult to find compared to other nut/seed butters, but you can find it online or even try making your own!
What is peanut butter?
Peanut butter is a creamy or chunky spread made by grinding roasted peanuts, often with added ingredients like salt, sugar, or oil.
It’s probably available in every major grocery store and comes in several different varieties like natural, chunky, smooth, salted/unsalted, reduced-fat and flavored.
Differences between chia seed butter and peanut butter
Chia seed butter and peanut butter differ in taste, texture, and allergenic properties.
Chia seed butter, derived from chia seeds, offers a mild, nutty flavor with a thicker, slightly gritty (or crunchy) texture due to the seeds. It’s often considered a plant-based alternative with various nutritional benefits, such as omega-3 fatty acids and fiber.
Peanut butter, made from roasted peanuts, boasts a rich, savory taste with a smooth or chunky consistency. However, peanuts are common allergens, potentially causing severe reactions, while chia seeds are generally less allergenic.
Both spreads can be enjoyed in similar ways, but chia seed butter caters to those seeking different nutritional profiles or with peanut allergies.
How to use chia seed butter vs peanut butter
Peanut butter, renowned for its creamy texture and nutty taste, is a versatile spread for sandwiches, smoothies, baking, and savory dishes.
In contrast, chia seed butter, derived from chia seeds, offers a distinct nuttiness with added texture, enriching smoothies, dressings, and baked goods.
While both can be utilized similarly, chia seed butter’s thickness suits recipes needing binding agents, while peanut butter provides a smoother consistency.
Can you substitute chia seed butter for peanut butter?
Yes! Chia seed butter can be used as a spread, in smoothies, baking, energy balls and bars, and more just like peanut butter.
When substituting chia seed butter for peanut butter, it’s important to be aware of the flavor and texture differences. Chia seed butter has a milder, slightly nutty taste, and its texture might not be as smooth as peanut butter. Additionally, chia seed butter has a higher fiber content, so it might slightly alter the texture of your recipes.
Nutrition: Chia seed butter vs peanut butter
Chia seed butter is great because it has 0 grams of sugar per serving compared to peanut butter, which has around 2-4 grams, sometimes more depending on the type. It’s also lower in calories compared to peanut butter, which can be pretty calorie-dense. Plus, chia seeds are PACKED with omega-3 fatty acids and fiber – in just 2 tablespoons, you get 10 grams of fiber!
But don’t count peanut butter out just yet. Peanut butter is rich in protein, healthy fats, and essential vitamins and minerals. It might have a smidge more sugar than chia seed butter, but it’s still a worthy addition to a balanced diet.
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Chia seed butter | 164 | 14 g (0 g) | 12 g | 2 g (10 g) | 0 g | 2 g |
| Peanut butter (Adams natural) | 200 | 16 g (3 g) | 7 g | 4 g (3 g) | 2 g (0 g) | 8 g |
| Reduced-fat peanut butter (Jif) | 190 | 12 g (2.5 g) | 15 g | 13 g (2 g) | 4 g (3 g) | 7 g |
How to store chia seed butter and peanut butter
Store chia seed butter and peanut butter in a cool, dry place, away from direct sunlight or heat sources. To prevent oil separation, store them upside down or give them a stir before sealing.
Refrigeration isn’t always necessary for peanut butter but can extend its shelf life; chia seed butter is best refrigerated to maintain freshness.
Most nut butters last at least 2-3 months after opening, but always check the container for specific storage instructions and “best-by” dates!
Chia seed butter vs peanut butter: Which is better
So, which one is better? I have to say, chia seed butter is a fantastic option for those seeking a nut-free alternative or looking to boost their fiber or omega-3 intake. But unless you make it yourself, finding 100% pure chia seed butter is a challenge that I’m not sure is worth it. For an everyday spread that’s easy to find and use in so many ways, natural peanut butter is my go-to option. But mixed nut butter that contains chia seeds? That might be what you’re looking for.
FAQs:
Absolutely! Peanut butter is a great source of protein and healthy fats, while chia seeds are packed with fiber, omega-3 fatty acids, and various nutrients. Just remember to enjoy them in moderation as part of a balanced diet.
While chia seeds are undoubtedly nutritious, it’s a good idea to consume them in moderation. Two tablespoons a day can be a healthy addition to your diet, providing a boost of nutrients and fiber.
Eating a tablespoon of chia seeds daily can contribute to your fiber intake, aiding digestion and promoting a feeling of fullness. Additionally, chia seeds are rich in essential fatty acids, which can benefit heart health.
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