We’ll be answering a very interesting question today: which of these two nut-free spreads is better?
Well, to do that we’ve got to do a deep dive on chia seed butter, which is an amazing nut butter alternative for its mildly nutty taste and unique texture! It also has an interesting nutritional profile, which we’ll check out in more detail later on!
We’ll also check out tahini, which is a deliciously thin and creamy spread with a unique flavor profile, and has become much more than just an ingredient in hummus!
Now, these two spreads will battle it out in things like nutritional profiles, textures, ingredients, culinary uses, and much more! This will answer which spread is better, and make it clear as to which one you should pick!
Let’s jump in!
Comparing chia seed butter vs tahini
Chia seed butter is made from seeds, as is tahini. However, chia seed butter boasts no allergens while tahini has sesame as an allergen. Both spreads share a mildly nutty flavor, as well as creamy characteristics in their textures. They’re also both great for vegan, paleo, and keto diets!
Both spreads have low glycemic indexes, so neither should spike your blood sugar levels – talk to your physician if you have any concerns about your blood sugar levels spiking when eating these!
| Chia seed butter | Tahini (sesame seed butter) | |
| Taste | Mild, nutty | Mildly nutty, toasty, slightly bitter |
| Texture | Creamy, slightly crunchy | Thin, creamy |
| Allergens | None | Sesame |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
| Glycemic index (GI) | 30 | 40 |
What is chia seed butter?
Chia seed butter is made by blending chia seeds with a couple of other ingredients into a creamy spread. Some of these other ingredients may include something like milk thistle oil, which is the case in the chia seed butter we’re referencing in this article – this differs from brand to brand!
You can make chia seed butter at home, enjoying this slightly crunchy and mildly nutty spread in a home-made package!
What is tahini?
Tahini is made by grinding down toasted sesame seeds into a thin, creamy, and smooth spread. It has a mildly nutty, toasty, and slightly bitter flavor that mixes well with other ingredients since it’s not overpowering.
It’s best known for making hummus, which you can do with homemade tahini – or, enjoy it as a stand alone spread!
Differences between chia seed butter and tahini
The biggest difference betweens chia seed butter and tahini are their texture and flavor.
Chia seed butter boasts a creamy and slightly crunchy texture, which comes from the crunch of chia seeds! Tahini has a thin and creamy texture that is perfect for drizzling!
Taste-wise, both spreads share a mildly nutty flavor, but tahini is also toasty and slightly bitter.
We’ll check out their nutritional differences in just a bit!
How to use chia seed butter vs tahini
Something really cool about chia seed butter is that you can use it as a binding agent in recipes that call for it! You can also use it or tahini as a spread for your toast and pancakes, or mix either into your oatmeal and smoothies! Their mild flavors are perfect for pairing with other ingredients, as they won’t overpower anything – try them in your bakes!
You can use these two spreads interchangeably, but just remember that their textures will create some differences in whatever dish you pair them with.
Nutrition: Chia seed butter vs tahini
Chia seed butter is best known as having one of the highest fiber contents of all nut and seed butters, boasting an amazing 10 grams per serving! It also has an awesome healthy fats content, and has 0 unhealthy saturated fats. Plus, it doesn’t have any sugar, and boasts omega-3 fatty acids! The only unfortunate part is its low protein content, with just 2 grams per serving.
Tahini also has a lot of healthy fats, and has more protein with 5 grams per serving. It also has no sugar in it, and has just 3 grams of net carbs per serving, making it great for keto recipes along with chia seed butter.
| Serving size: 2 tbsp | Chia seed butter | Tahini (sesame seed butter) |
| Calories | 164 | 176 |
| Total fat (saturated) | 14 g (0 g) | 16 g (2 g) |
| Total carbs | 12 g | 6 g |
| Net carbs (fiber) | 2 g (10 g) | 3 g (3 g) |
| Total sugars (incl. added) | 0 g | 0 g |
| Protein | 2 g | 5 g |
How to store chia seed butter and tahini
Chia seed butter should be stored in the fridge to prevent it from going rancid early. It’ll also help prevent oil separation, but you can give it a stir or store it upside down to further help out with that!
You can choose to store tahini in any cool and dry place or the fridge. The fridge is likely the best choice, and will thicken it up a little and make it easier to handle!
Make sure to check the labels for any specific storage instructions and best-before dates, as those can change between brands!
Chia seed butter vs tahini: Which is better?
So, which nut-free spread should you choose?
Chia seed butter has an amazing fiber content, omega-3 fatty acids, and a lot of dietary versatility, while tahini shares that versatility with a unique taste and texture!
But, there can only be one winner!
I think you’ll like both of these spreads, but the overall win goes to chia seed butter for having an unbeatable fiber content, omega-3 fatty acids, healthy fats, and a great flavor that resembles nut butters!
FAQs
Tahini and chia seed butter both have very low carb contents, making either a great choice for keto diets!
That depends – seed butters are generally better for people with nut allergies, but nut butters have a texture and flavor that are hard to beat!
Chia seed butter has an amazing fiber content, and has the great omega-3 fatty acids. So, it can definitely be considered a fairly healthy choice!
Almond butter is considered the healthiest nut butter due to its amazing blend of vitamins, minerals, and healthy fats that are great for overall health!
Tahini is made from sesame seeds that are ground up, making it a nut-free spread!
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