Nuts and seeds are good sources of plant-based protein. Nut and seed butters vary in their protein content, depending on their source and any additional ingredients.
Some of the highest-protein nut and seed butters are high-protein nut butter (no surprise there!), pumpkin seed butter, and flaxseed butter.
We’ll review five of the highest-protein nut and seed butters in this article!
What is protein, anyway?
Protein is one of the three main nutrients (macronutrients) you get from food, which is then converted into energy that your body uses for everything from breathing to brain function, as well as muscle contraction which allows you to move.
Protein is especially important for muscle growth and wound healing, but is essential for various bodily functions.
Dietary-wise, protein can help make you feel full when you eat it. (Protein takes longer to digest compared to carbohydrates, so the delayed emptying from your stomach = increased satiety.)
Protein is found in most types of animal products (meat, eggs, cheese, etc.), but is also found in plant foods like nuts and seeds. That means that most types of nut and seed butters are also rich in protein – but it varies!
Five of the highest-protein nut butters
Let’s look at five nut and seed butters that are the highest in protein! (The protein content listed for all is two tablespoons.)
High-protein nut butter – 10 grams per serving
Okay – so this one is a bit of a giveaway. High-protein nut butter has added protein, usually in the form of a protein isolate. Whey protein isolate is one of the most common types of added protein, but it can also come from sources like soy and peas.
The ingredients and nutrition stats for high-protein nut butter will vary a lot among manufacturers, but they will generally be higher in protein than plain nut butters.
Keep in mind that high-protein nut butters might not be vegan or allergy-friendly if there are milk-based protein sources added, like whey!
Pumpkin seed butter – 9 grams per serving
Not only is pumpkin seed butter naturally higher in protein than most nut and seed butters, but it’s one of the best choices for vegans because of its rich iron content.
In case you’re wondering – iron is a protein your body needs to build proteins that carry oxygen to your body via red blood cells. Without enough iron, you’d likely feel fatigued, weak, and look a bit pale.
Flaxseed butter – 8 grams per serving
This high-protein seed butter is loaded with fiber and heart-healthy omega-3 fatty acids. Thanks to its high fiber content, it’s free of net carbs – a keto dieter’s dream!
Peanut butter – 8 grams per serving
Good old peanut butter makes the list with an impressive eight grams of protein per serving.
If you want to choose the healthiest type of peanut butter, avoid those with added sugars and additional oils (such as palm oil), which raise the saturated fat content. (Watch out for natural peanut butter – some brands can still contain these added ingredients!)
Watermelon seed butter – 8 grams per serving
Watermelon seed butter is trickier to find compared to a lot of nut and seed butters. If you can get your hands on it, know that it’s lower in calories than most nut and seed butters without sacrificing the protein!
Nutritional comparison of high-protein nut and seed butters
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| High-protein nut butter | 200 | 14 g (2.5 g) | 8 g | 5 g (3 g) | 5 g (4 g) | 10 g |
| Pumpkin seed butter | 180 | 14 g (4 g) | 4 g | 1 g (3 g) | 1 g (0 g) | 9 g |
| Flaxseed butter | 190 | 13 g (1.5 g) | 9 g | 0 g (9 g) | 0 g | 8 g |
| Peanut butter (Adam’s natural) | 200 | 16 g (3 g) | 7 g | 4 g (3 g) | 2 g (0 g) | 8 g |
| Watermelon seed butter | 156 | 13 g (3 g) | 4 g | 4 g (0 g) | 0 g | 8 g |
FAQs:
Pumpkin seed butter is one of the highest-protein alternatives to peanut butter. It contains one more gram of protein per serving than peanut butter!
Peanut butter contains slightly more protein than almond butter, but not by much – so both are good sources of protein!
Peanut butter isn’t a complete protein, which means it doesn’t contain all of the essential amino acids you need to get from your diet. For that reason, it’s best to obtain protein from a variety of sources to obtain all of the essential amino acids.
Leave a Comment