Chia seed butter and sunbutter are two nut-free alternatives to the classic nut butters out there, and have steadily been making a name for themselves.
In this article, we’ll compare the two and check out their unique characteristics to see which one is better for you!
Let’s dive in!
Comparing chia seed butter vs sunbutter
Chia seed butter and sunbutter are both creamy spreads with no allergens! Since they’re made from chia seeds and sunflower seeds respectively, you don’t have to worry about any nut allergies with them!
They’re also good for vegan and paleo diets given that the sunbutter you’re using is unsweetened, and their relatively low glycemic index scores ensure that you won’t have your blood sugar spiking through the roof when eating these!
| Chia seed butter | Sunbutter | |
| Taste | Mild, nutty | Intense, earthy, roasted |
| Texture | Creamy, slightly crunchy | Smooth, creamy |
| Allergens | None | None |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes (if unsweetened) |
| Keto? | Yes | No |
| Glycemic index (GI) | 30 | Sunflower seed=35 |
What is chia seed butter?
Chia seed butter is made from chia seeds, which are blended together with several other ingredients. The chia seed butter brand we’re referencing in this article uses milk thistle oil, which creates a creamy and slightly crunchy texture that’s similar to nut butters.
As I mentioned, it has 0 allergens, making it a great substitute to nut butter if you have tree nut allergies.
Chia seed butter also has one of the highest fiber contents out of all the other nut and seed butters! Plus, you can always make your own at home, since it is harder to find in stores than a lot of other spread options.
What is sunbutter?
Sunbutter is a creamy and smooth spread made by grinding roasted sunflower seeds into a paste and adding a pinch of salt. Also known as sunflower butter, you can easily make this delicious spread at home!
It has become a popular alternative to peanut butter, and contains no nuts or other common food allergens, making sunbutter an allergy-free spread!
Differences between chia seed butter and sunbutter
The biggest difference between chia seed butter and sunbutter is their flavors.
Chia seed butter boasts a mild and nutty flavor, while sunbutter has an earthy taste with a roasted twist to it (likely from the roasted sunflower seeds it’s made from).
They’re also slightly different in texture, with chia seed butter having a creamy, but slightly crunchy texture and sunbutter having a smoother consistency to it.
Sunbutter tends to have sugar added to it, making it paleo-unfriendly – although the unsweetened stuff is good-to-go for your paleo diet. Chia seed butter is also much better suited for keto diets due to its low carb content.
Chia seed butter and sunbutter have a couple more nutritional differences, which we’ll explore in just a bit…
How to use chia seed butter vs sunbutter
Chia seed butter’s thickness is great for recipes that call for binding agents. Plus, its nutty taste and creamy, grainy texture go great mixed into your smoothies, as an ingredient in your bakes, and as a base for your dressings!
Sunbutter is also versatile, going great as a spread on your toast, as an ingredient in your baking, added into your smoothies for a creamy twist, used as a dip or dressing (or as the base of these), and even mixed into your pasta!
Nutrition: Chia seed butter vs sunbutter
Chia seed butter is packed with fiber. In fact, it has one of the highest fiber contents of all nut or seed butters – only 2 tablespoons give you 10 grams! This basically cancels its high carb content out, lowering it to 2 net carbs per serving. Chia seed butter is also extremely low in sugar, and the omega-3 fatty acids it’s packed with are great for your heart and brain!
Sunbutter, on the other hand, has more protein, with 7 grams per 2 tablespoons. It’s also a source of vitamin E, magnesium, and healthy fats! However, it’s much lower in fiber than chia seed butter, and it tends to have more added sugar in it.
| Serving size: 2 tbsp | Chia seed butter | Sunbutter |
| Calories | 164 | 200 |
| Total fat (saturated) | 14 g (0 g) | 17 g (2 g) |
| Total carbs | 12 g | 6 g |
| Net carbs (fiber) | 2 g (10 g) | 4 g (2 g) |
| Total sugars (incl. added) | 0 g | 3 g (3 g) |
| Protein | 2 g | 7 g |
How to store chia seed butter and sunbutter
Chia seed butter does best in the fridge to help avoid it from going rancid early and to avoid oil separation – try storing it upside down or give it a stir before storing to help keep the oil from separating as well!
Sunbutter is fine at room temperature, but putting it in the fridge doesn’t hurt and might extend its shelf-life a little.
Either way, check the label if you bought them from the store for any specific storage instructions and best before dates!
Chia seed butter vs sunbutter: Which is better
Chia seed butter and sunbutter both have their pros and cons, and it comes down to a couple of things…
Sunbutter has more protein, with slightly more versatility as an ingredient. However, chia seed butter is full of fiber and omega-3 fatty acids, and has a better nutritional profile overall.
I would say chia seed butter takes the win if you can make it at home or know a store that sells it, but the availability of sunbutter makes it easier to get a hold of it.
So, it really comes down to whether or not you can get your hands on chia seed butter, in which case chia seed butter takes the cake here!
FAQs
That depends. Seed butters are better for people who have nut allergies, but nut butters have that creaminess and versatility – although chia seed butter and sunbutter have similar textures and uses to nut butter!
Chia seed butter has a lot of fiber and omega-3 fatty acids, which are good for promoting digestion and heart/brain health. That being said, remember to keep it in moderation!
Almond butter is one of the healthiest nut butter options, with a great blend of essential vitamins, minerals, and healthy fats that are good for overall health.
Yes, sunbutter is safe for people with nut allergies as it has no nuts in it!
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