Tiger nut butter is a new alternative to peanut butter. Despite their name, tiger nuts aren’t technically nuts, but then again, neither are peanuts! Yes, you read that right!
I’ll explain everything you need to know about these two spreads below, and which one is ultimately better. Let’s get started!
Comparing tiger nut butter vs peanut butter
| Tiger nut butter | Peanut butter | Reduced-fat peanut butter (Jif brand) | |
| Taste | Earthy (similar to pecans) | Nutty, slightly sweet | Mild peanut flavor, slightly sweet |
| Texture | Smooth, creamy | Thick, smooth & creamy (or crunchy) | Thick, smooth & creamy (or crunchy) |
| Allergens | Technically tree nuts (coconut oil added) | Peanuts | Peanuts, soy |
| Vegan? | Yes | Yes | Yes |
| Paleo? | Yes | No | No |
| Keto? | No | Maybe (4 g net carbs) | No |
| Glycemic index | Unknown; likely low | Peanuts=14 | Unknown; likely low like regular peanut butter |
What is tiger nut butter?
Tiger nut butter is a spread made from finely ground tiger nuts, offering a nutty and slightly sweet flavor profile.
Now, you might be scratching your head, wondering, “What on earth are tiger nuts?” Well, my friends, tiger nuts aren’t actually nuts at all; they’re tubers, and they come from a plant known as the yellow nutsedge.
Tiger nut butter might contain coconut oil. While the FDA classifies coconuts as tree nuts, they’re unlikely to cause an allergic reaction in people with tree nut allergies.
What is peanut butter?
Peanut butter is a creamy spread created by grinding roasted peanuts, known for its rich and nutty taste.
You might be surprised to learn that peanuts aren’t nuts at all – they’re legumes! This means that peanut butter isn’t paleo-friendly, but it can be keto-friendly if consumed in small amounts.
The variety of peanut butter options available is impressive, including natural, chunky, smooth, salted, unsalted, reduced-fat, and even flavored versions.
Differences between tiger nut butter and peanut butter
So, what sets these two nut butters apart? Well, due to their different ingredients, they have different tastes, textures, and nutritional profiles.
Tiger nut butter has a sweet, nutty taste (can taste like pecans or coconut), a smoother texture, and is nut-free, making it an alternative for those with nut allergies.
On the other hand, peanut butter has a strong, salty nutty flavor, can be creamy or chunky, and may trigger allergies in individuals with peanut allergies.
How to use tiger nut butter vs peanut butter
Tiger nut butter can be used just like peanut butter. Spread it on toast or rice cakes, incorporate it into smoothies, use it as a dip for fresh fruits or vegetables, or even as a drizzle over yogurt and oatmeal.
On top of all of these things, peanut butter is also a key ingredient in savory sauces, such as peanut satay, and can be incorporated into baking recipes like cookies, bars, and energy balls. Don’t forget the timeless favorite – the peanut butter and jelly sandwich!
Can you substitute tiger nut butter for peanut butter?
Tiger nut butter and peanut butter can be used interchangeably in various ways.
Use tiger nut butter as a peanut-free alternative for sandwiches, toast, or smoothie bowls. Its slightly sweeter taste can add a unique twist to your dishes. In baking, substitute tiger nut butter for peanut butter in cookies or energy bars.
However, note that tiger nut butter’s consistency can be thicker, so adjust accordingly. Always consider allergies when making the switch, and experiment to find the best fit for your recipes!
Nutrition: Tiger nut butter vs peanut butter
Since tiger nuts aren’t technically nuts, tiger nut butter is the lowest in protein among “nut” butters, offering just one gram per serving. It’s not very keto-friendly either since it’s also higher in carbs. However, it does have a lot more fiber than many nut butters, including peanut butter.
Peanut butter, meanwhile, packs a more protein-heavy punch. Just watch out for reduced-fat peanut butter varieties that sometimes add extra sugar. I recommend going with a natural variety for more healthy fats, protein, and no additives!
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Tiger nut butter | 180 | 13 g (5 g) | 14 g | 7 g (7 g) | 4 g (0 g) | 1 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 tiger nut butter and peanut butter
Shelf-stable peanut butters, like the popular Jif or Skippy brands, can be stored at room temperature due to added ingredients like hydrogenated oils and salt. These types are usually thicker and can be kept in the pantry or a cool, dark place.
However, more natural nut butters, including tiger nut butter, will last longer if stored in the fridge. Typically, they can stay good for at least 2-3 months after opening, but always check the label for specific storage guidelines to ensure freshness.
Tiger nut butter vs peanut butter: The ultimate verdict
So, what’s the verdict? Well, tiger nut butter is a tasty alternative to peanut butter if you have peanut allergies. It provides a good amount of healthy fat and fiber, but it lacks the protein found in peanut butter. For that reason, I prefer natural peanut butter (no allergies here), but tiger nut butter is still a nutritious, paleo-friendly option!
FAQs:
Tiger nut butter can be a healthy addition to your diet. It’s a good source of fiber, which can aid digestion, and it contains healthy fats. However, it’s lower in protein compared to peanut butter, so if protein is a priority for you, consider other sources as well.
Almond butter is often considered one of the healthiest nut butters due to its high content of monounsaturated fats, vitamins, and minerals.
Tiger nut butter has a slightly sweet and nutty flavor with a hint of earthiness.
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