High-protein nut butter is one of those spreads that’s specifically made for anyone trying to gain some muscle or simply add a little more protein into their lives. It has some unique flavor options, giving you a wide variety of choices – there’s a flavor for everyone!
Now, we’re going to do a deep dive on that nut butter, but also check out and compare it to tahini!
Tahini is a runny spread that you may know as an ingredient in the popular hummus – however, tahini is actually much more than just an ingredient! It’s made a strong case for itself as a stand alone product, boasting some unique flavors and textures along with a great dietary versatility!
We’ll put these two spreads side-by-side, putting a magnifying glass up to both of them to really determine: which one is better.
Let’s jump in!
Comparing high-protein nut butter vs tahini
High-protein nut butter has a lot of different flavors available, as it’s made with different types of nuts and different types of whey protein. This can change the texture as well, but it sometimes boasts a creaminess to it that’s similar in tahini. Tahini also only has sesame as an allergen, while high-protein nut butter’s allergens include tree nuts, milk, and peanuts (the spread we’re referencing here is from 1st Phorm, which contains peanuts).
As you can see, these two spreads don’t have many similarities in terms of flavor, texture, or allergens, and they’re also quite different in terms of what diets you can use them in. Tahini is good for vegan, paleo, and keto diets, while high-protein nut butter can’t be used in any of those.
Tahini also has a low glycemic index, while high-protein nut butter’s glycemic index is unknown – it’s hard to tell with the many different ingredients that are added! This makes tahini good for avoiding blood sugar levels from spiking, whereas you should definitely talk to your physician about high-protein nut butter in this regard!
| High-protein nut butter (1st Phorm brand) | Tahini (sesame seed butter) | |
| Taste | Various flavors available | Mildly nutty, toasty, slightly bitter |
| Texture | Smooth & creamy, or chunky with various mix-ins | Thin, creamy |
| Allergens | Milk, peanuts, tree nuts | Sesame |
| Vegan? | No | Yes |
| Paleo? | No | Yes |
| Keto? | No | Yes |
| Glycemic index (GI) | Unknown | 40 |
What is high-protein nut butter?
High-protein nut butter is basically just any nut butter (or a mix of several nuts) with whey protein added to pump up the protein content. The one we’re referencing here is made from peanuts, giving it peanuts as an allergen on top of milk (from the whey) and tree nuts.
Different nuts and different flavors of whey protein will change the way this spread feels and tastes, ranging from smooth and creamy textures with chocolate or vanilla flavors to chunky spreads with more unique flavors like candies! Be sure to check the label here, as that should describe what the spread will taste like (and how much extra sugar is added).
What is tahini?
Tahini is a Middle Eastern condiment made by grinding down toasted sesame seeds into a thin, creamy, and smooth spread. It has a nutty, toasty, and slightly bitter flavor that is often added to hummus, but you can use it as a stand alone product – or even make it at home!
Differences between high-protein nut butter and tahini
The biggest differences between high-protein nut butter and tahini are their flavors and textures.
High-protein nut butter has a flavor profile that changes a lot – it really depends on what nut it’s made from and what flavor of whey protein is added. Tahini, on the other hand, has a mildly nutty, toasty, and slightly bitter taste.
Texture-wise, you’ll find types of high-protein nut butters that are smooth and creamy, but you’ll also find ones that are chunky like peanut butter! Tahini is thin and runny, making it the perfect texture for drizzling!
How to use high-protein nut butter vs tahini
Both these spreads can be used in basically all the same ways despite their differing flavors and textures!
Use high-protein nut butter or tahini as a spread for your toast and pancakes, or mix them into your salads and pastas. You can also dip fruits and vegetables into them for a snack, or add them into your bakes!
Try mixing them into your oatmeal, or put them in your smoothies – high-protein nut butter is perfect here for post-workout smoothies, giving you a bit of extra protein!
Just be aware that high-protein nut butter can have many different flavors and textures, so that will really affect whatever you pair it with. Tahini is quite mild, so it’s the perfect ingredient if you don’t want something overpowering!
Nutrition: High-protein nut butter vs tahini
High-protein nut butter has a high protein content…as you may have guessed from the name. It has 10 grams of protein per serving, along with 3 grams of fiber and 5 grams of sugar – with another 4 grams of added sugar per serving in this high-protein nut butter from 1st Phorm. Always check the labels!
Tahini has a lot of healthy fats, and has a decent 5 grams of protein – although that’s half of high-protein nut butter’s content. It has 3 grams of fiber as well, and 0 grams of sugar per serving! It’s quite low in calories, with 176 per serving, and also only has 3 grams of net carbs per serving – perfect for keto recipes!
| Serving size: 2 tbsp | High-protein nut butter (1st Phorm brand) | Tahini (sesame seed butter) |
| Calories | 200 | 176 |
| Total fat (saturated) | 14 g (2.5 g) | 16 g (2 g) |
| Total carbs | 8 g | 6 g |
| Net carbs (fiber) | 5 g (3 g) | 3 g (3 g) |
| Total sugars (incl. added) | 5 g (4 g) | 0 g |
| Protein | 10 g | 5 g |
How to store high-protein nut butter and tahini
High-protein nut butter usually has added oils and preservatives, meaning you can store it in your pantry. If it’s of the natural variety, it won’t be as shelf stable – store it in the fridge in this case!
Tahini can be stored in a cool and dry place, with the fridge generally being the best option. Plus, the cold will thicken it up a little, making it easier to handle!
Check the labels for best-before dates and specific storage instructions, as they’ll help you store both of these spreads correctly.
High-protein nut butter vs tahini: Which is better?
So, which spread should you choose?
High-protein nut butter is the choice to make if you really need the protein boost, and it has an awesome variety of flavors that you can choose from. Unfortunately, these flavors often come packaged with extra sugar.
Tahini is also a great choice, providing a unique mild flavor with a versatile texture and no sugar at all!
You can make a case for choosing either of these, but I recommend tahini for its amazing dietary versatility, great nutritional profile, and lack of artificial flavors!
FAQs
Tahini has less carbs than high-protein nut butter, and is the only suitable option for keto diets here.
Almond butter is said to be the healthiest nut butter because it has a lot of awesome vitamins, minerals, and healthy fats! I also recommend checking out walnut butter.
High-protein nut butter has 10 grams of protein per serving versus tahini’s 5 grams, making it the better choice if your sole goal is to have more protein.
Tahini is made from seeds – ground-up sesame seeds, to be exact! This makes it a nut-free spread!
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