High-protein nut butter takes the goodness of traditional nut butters and supercharges it with an extra protein punch. But how does it compare to the beloved classic, peanut butter?
In this article, I’ll explore the ins and outs of both high-protein nut butter and peanut butter, so you can make a decision about which one best suits your needs.
Comparing high-protein nut butter vs peanut butter
| High-protein nut butter (1st Phorm brand) | Peanut butter | Reduced-fat peanut butter (Jif brand) | |
| Taste | Various flavors available | Nutty, slightly sweet | Mild peanut flavor, slightly sweet |
| Texture | Smooth & creamy, or chunky with various mix-ins | Thick, smooth & creamy (or crunchy) | Thick, smooth & creamy (or crunchy) |
| Allergens | Milk, peanuts, tree nuts | Peanuts | Peanuts, soy |
| Vegan? | No | Yes | Yes |
| Paleo? | No | No | No |
| Keto? | No | Maybe (4 g net carbs) | No |
| Glycemic index | Unknown | Peanuts=14 | Unknown; likely low like regular peanut butter |
What is high-protein nut butter?
High-protein nut butter is different from regular nut and seed butters because it has whey protein from milk added to it, so it’s not entirely plant-based. This extra protein makes it a good option for people who want more protein in their diet. However, if you’re allergic to milk or follow a vegan diet, it may not be suitable for you.
Some brands mix different nuts (almonds, peanuts, etc.), so check the ingredients if you have nut allergies. Also, high-protein nut butter comes in different flavors, so the sugar content may vary.
What is peanut butter?
Peanut butter is made from roasted peanuts that are ground into a thick, creamy paste. But did you know that peanuts aren’t actually nuts? They belong to the legume family, making peanut butter a no-go for those following a strict paleo diet.
Peanut butter comes in various varieties, such as natural, chunky, smooth, salted, unsalted, reduced-fat, and flavored.
Differences between high-protein nut butter and peanut butter
The most apparent difference between high-protein nut butter and peanut butter is their protein content. High-protein nut butter, as the name suggests, contains a significantly higher amount of protein compared to traditional peanut butter.
High-protein nut butter, with whey protein isolate, offers a creamier, often sweeter taste than peanut butter. I find many of the flavored ones taste like dessert.
Peanut butter also comes in flavored varieties, but unsweetened regular peanut butter has a more natural, nutty taste.
How to use high-protein nut butter vs peanut butter
High-protein nut butter and peanut butter can be used in similar ways, like spreading on toast, dipping with fruits, adding to smoothies, and using in baking.
Both high-protein nut butter and peanut butter are good on their own or enjoyed with a banana for a satisfying pre- or post-workout snack or blended into protein shakes for an added protein boost! Of course, high-protein nut butter contains more protein per serving.
Can you substitute high-protein nut butter for peanut butter?
Yup! High-protein nut butter and peanut butter can be used interchangeably in many recipes.
As long as you don’t have allergies or dietary restrictions related to milk, high-protein nut butter can be a suitable substitute for peanut butter, especially if you want to increase your protein intake.
Nutrition: High-protein nut butter vs peanut butter
Out of all the nut butters you can buy, high-protein nut butters are the highest in protein (no surprise there). 1st Phorm high-protein nut butter contains around 30% more protein than regular nut butter – with 10 grams per serving!
While peanut butter does contain protein, it doesn’t match the protein levels found in high-protein nut butter. However, peanut butter is still a nutritious option, providing healthy fats, fiber, vitamins, and minerals.
However, it’s crucial to check the label, as some high-protein nut butters or peanut butters (like flavored and reduced-fat varieties) may contain added sugars or other additives that can affect their overall nutritional value.
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| High-protein nut butter (1st Phorm brand) | 200 | 14 g (2.5 g) | 8 g | 5 g (3 g) | 5 g (4 g) | 10 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 high-protein nut butter and peanut butter
If your nut butter doesn’t contain any preservatives or additives, they are more likely to go rancid over time. So, I recommend storing them in the fridge. This will help thicken them up and prevent oil separation.
The other option is in a cool, dry place like a cabinet or pantry away from the stove or other heat sources. Shelf-stable/no-stir peanut butters are usually fine here since they contain added preservatives.
Most nut butters last at least 2-3 months after opening, but refrigeration can help extend their shelf life. Always check the label on your nut butter for specific storage guidelines, as some brands may have different recommendations.
High-protein nut butter vs peanut butter: Which is better
Overall, high-protein nut butter is a good choice for those who want more protein, but be mindful of allergies and added sugars.
Personally, I prefer peanut butter because I don’t like the added sugar or artificially sweet taste of some high-protein nut butters. I recommend going with a 100% natural peanut butter with no added sugar, oils, or preservatives.
FAQs:
Nut butter is not necessarily better for you than peanut butter as it depends on the specific type of nut butter and its ingredients; some nut butters may offer different nutritional benefits, but peanut butter is generally a good source of healthy fats and protein.
High-protein nut butter, enriched with whey protein isolate, typically has the highest protein content compared to other nut butters.
Bodybuilders may choose almond butter over peanut butter because almond butter typically contains slightly more unsaturated fats, which can be beneficial for heart health, and it also provides a variety of nutrients like vitamin E, magnesium, and calcium.
High-protein nut butter (with whey protein isolate) can be a better source of protein compared to peanut butter.
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