Do you enjoy nut butters but wish for just a little more protein in them? Well, high-protein nut butter, as the name implies, might be perfect for you!
It’s one of those spreads that comes in many different unique flavors, so almost anyone can find one that they like! It also comes made with different nuts, so you can really satisfy your preferences with it!
We’ll take a closer look at it, but we’ll also compare it to the popular coconut butter!
Coconut butter is the perfect way to add a little tropical vibe to your dishes. It’s delicious, and really unique in terms of texture – and the coconut flavor just pairs so well with many different things!
So, is high-protein nut butter or coconut butter the overall better spread?
Let’s find out!
Comparing high-protein nut butter vs coconut butter
As mentioned, high-protein nut butter has a lot of different flavors to choose from. The different types of nuts and whey protein in them will dictate what it tastes like, as well as what the texture is like. You may find some that have a similar flavor to coconut butter, but you won’t find any that have a dietary versatility like coconut butter, which you can use for vegan, paleo, and keto diets, while high-protein nut butter isn’t suitable for any of those!
The allergens are different too, with high-protein nut butter having tree nuts, milk, and peanuts (the spread we’re referencing here is from 1st Phorm, which contains peanuts) as allergens while coconut butter has coconuts as an allergen – these are technically considered tree nuts, but many people with tree nut allergies can still eat them, so I recommend talking to your physician!
Coconut butter has a low glycemic index, while we don’t exactly know what high-protein nut butter’s is – the different ingredients between types and brands makes this nearly impossible. However, talk to your physician if you have any concerns of your blood sugar levels spiking!
| High-protein nut butter (1st Phorm brand) | Coconut butter | |
| Taste | Various flavors available | Coconut, rich, slightly nutty |
| Texture | Smooth & creamy, or chunky with various mix-ins | Thick, pasty, slightly gritty |
| Allergens | Milk, peanuts, tree nuts | Coconuts* |
| Vegan? | No | Yes |
| Paleo? | No | Yes |
| Keto? | No | Yes |
| Glycemic index (GI) | Unknown | 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 high-protein nut butter?
High-protein nut butter is a normal nut butter (or a combination of several nuts) with whey protein added. This increases the protein content in it, and also really changes the flavor.
Speaking of flavor, high-protein nut butter comes in many different varieties – you can get ones that taste like vanilla, chocolate, Snickers, Kit-Kat, and other candies! It’s quite great, but unfortunately those flavors often come with added sugar.
The texture can also differ, ranging from smooth and creamy to chunky. Always check the labels for descriptions of flavors and textures, along with nutritional profiles!
What is coconut butter?
Coconut butter is a bit simpler than high-protein nut butter, simply being made by grinding coconut meat into a thick, pasty, and slightly gritty spread that has a rich coconut taste with nutty undertones.
The grittiness comes from little bits of coconut flesh in it, and it’s really easy to make coconut butter at home! You can also warm it up to make it thin and runny for drizzling!
Differences between high-protein nut butter and coconut butter
The biggest differences between high-protein nut butter and coconut butter are their flavors and textures.
High-protein nut butter has many different flavor profiles depending on what type of nut it’s made from and what flavor of whey protein is added. Coconut butter has a rich coconut taste that’s slightly nutty.
Texture-wise, high-protein nut butters range from smooth and creamy to chunkier consistencies – very similar to how you can get different textures of peanut butter! Coconut butter has a thick, pasty, and slightly gritty texture unless you warm it up, in which case it becomes thin and runny.
How to use high-protein nut butter vs coconut butter
Both these spreads can be used in many ways!
Slather high-protein nut butter or coconut butter on your toast and pancakes, or mix them into your smoothies – high-protein nut butter is especially great for post-workout smoothies to get a bit of extra protein in!
You can also use them as ingredients in your bakes, or mix them into your oatmeal, salads, and pasta! Coconut butter has many unique uses that also take advantage of its versatile texture, while high-protein nut butter excels as a spread or an ingredient in things like smoothies.
Just be aware of the many different textures and flavors that high-protein nut butter comes in, as that can really change the experience for you!
Nutrition: High-protein nut butter vs coconut butter
High-protein nut butter has, as you may have guessed, a high protein content! This spread from 1st Phorm sits at 10 grams per serving, with 3 grams of fiber and 5 grams of net carbs per serving. It also has 4 grams of added sugar on top of 5 grams of sugar per serving – a lot of brands add sugar to enhance the taste of it, so keep an eye on the labels!
Coconut butter has just 2 grams of protein per serving, but also has very few carbs with just 2 net grams per serving. It has a lot of unhealthy fats, which is something to stay aware of, but it also boasts a great 6 grams of fiber per serving and 2 grams of sugar, with none added.
| Serving size: 2 tbsp | High-protein nut butter (1st Phorm brand) | Coconut butter |
| Calories | 200 | 210 |
| Total fat (saturated) | 14 g (2.5 g) | 22 g (18 g) |
| Total carbs | 8 g | 8 g |
| Net carbs (fiber) | 5 g (3 g) | 2 g (6 g) |
| Total sugars (incl. added) | 5 g (4 g) | 2 g (0 g) |
| Protein | 10 g | 2 g |
How to store high-protein nut butter and coconut butter
High-protein nut butter is generally shelf-stable with added oils and preservatives, meaning you can store it in your pantry at room temperature. However, you should store the natural versions in the fridge!
Coconut butter can also be stored at room temperature in the pantry, but the fridge is good for it too. It’ll last you 6-12 months before going rancid, but that can vary from brand-to-brand, so check the labels!
High-protein nut butter vs coconut butter: The ultimate verdict
So, which spread wins?
High-protein nut butter is great if you’re purely wanting more protein, and it comes in many delicious flavors – however, the trade-off is a lot of added sugar…
Coconut butter has a unique and versatile flavor, with the added bonus of being spreadable or runny depending on its temperature. However, the saturated fats content isn’t great…
Both spreads can be used depending on your goals, but coconut butter takes the win due to its lack of added sugar, better fiber, and less additives – just keep an eye on how much saturated fats you’re consuming!
FAQs
Almond butter is the healthiest nut butter because it has a great blend of vitamins, minerals, and healthy fats! I also recommend checking out walnut butter.
High-protein nut butter has 10 grams of protein per serving versus coconut butter’s 2 grams, making it a much better choice if your goal is to have more protein.
Coconut butter is much lower in carbs than high-protein nut butter, making it the only option for keto diets between the two.
You likely can. The USDA classifies coconuts as tree nuts, but many people with tree nut allergies can still safely eat coconut butter and other coconut products. I recommend talking to your physician first!
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