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What are Peanut Butter Alternatives?

Peanut butter has a lot of nutritional value, is beneficial for the body, and is amazing before bedtime. However tasty it is, some people are allergic to this food and will always seek an alternative. Few peanut butter alternatives do pretty much the same function as peanut butter.

Ares Peanut Butter Alternatives Healthy?

Generally, all edible nuts are healthy before the process. Peanut butter is so common that many people think it’s the only nut butter available. However, there are other super-healthy substitutes you can find in the grocery.

5 Best Alternatives to Peanut Butter

In this short article, I will list the best alternative peanut butter that is healthy and their health benefits.

#1 Almond Butter – Healthy Alternative to Peanut Butter

Almond butter is one of the best peanut alternatives only if you are not allergic to tree nuts. Like peanut butter, it can be spread over salads, bread, and other foods. Almond butter is one of the healthiest nuts.

What it Almond Butter Contain?

Almond butter is rich in monounsaturated fats, potassium, manganese, calcium, iron, Vitamin E, Copper, Phosphorus, and riboflavin. It is also a good source of magnesium, fiber, and dietary protein.

Nutritional Value

Here are the nutritional values per 100g.

Energy 2,648KJ
Carbohydrate 21g
Dietary Fiber 3.7g
Fat 59g
Saturated fat 5.6g
Monounsaturated fat 38.3g
Polyunsaturated 12.4g
Protein 15g
Zinc 3mg

Benefits of Almond Butter

  • It is suitable for the brain.
  • Good for appetite control.
  • Reduces the risk of heart disease.
  • Almond butter helps to lose weight.
  • Almond butter is good for your skin.
  • Almond butter is also good for the bone.

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#2 Soy Butter

Soy butter is another peanut butter alternative on our list. It is a by-product of soybeans. Like peanut butter, it contains a lot of protein and omega-3 fats.

As an alternative to peanut butter, Soya butter has about 36% protein, 9% water, 20% fats, and 446 calories in 100 grams of raw soybean.

Nutritional Value

Energy 1,866KJ
Carbohydrate 30.16g
Dietary Fiber 9.3g
Fat 19.94g
Saturated fat 2.88g
Monounsaturated fat 4.44g
Polyunsaturated 11.255g
Protein 36.49g
Omega 3 & Omega 6 11.99g
Cholesterol 0g

Soya butter contains a different kind of vitamins in small proportions. It also has a significant amount of other minerals. You can check out more soybean ingredients for more info.

Benefits of Soy Butter

  • Help for stronger bones.
  • Prevent the risk of heart disease.
  • It helps to fight cancer due to the presence of isoflavones.
  • It helps to repair the breakdown of body tissues.

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#3 Chickpea Butter – Best Peanut Butter Alternative

Chickpea/Pea butter is another substitute for peanut butter that is healthy. Don’t confuse the name with peanut butter; it is completely made from different nuts. It is a good alternative for people who are allergic to peanut butter. You may not find it in most local stores or groceries. However, they are widely found and sold online.

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#4 Cashew Butter

Cashew butter, like peanut butter, contains a lot of healthy fat and calories. However, it has less protein.

Nutritional Facts

Let’s look at what cashew butter contains in 100 grams.

Energy 587KJ
Carbohydrate 28g
Dietary Fiber 2g
Total Fat 49
Protein 18g
Vitamins 4%
Mineral 1g


  • It helps to build muscle tissues.
  • Cashew is a good source of antioxidants.
  • It lowers the risk of Gallstones.

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#5 Sunflower Butter – Best Healthy Peanut Butter Alternative

Try sunflower butter if you are looking for a low-calorie, healthy peanut butter alternative.

It has lots of protein and less saturated fat. Sunflower butter has more vitamins and minerals with no Trans fats.

You can use it for spread, fruit salad, oatmeal, and more. It is sold in groceries and online stores such as Amazon, Walmart, Whole Foods, SuperValu, and Kroger.

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There are other butters you can find in the market as a substitute. However, the ones mentioned above are not just alternatives to peanut butter but healthy. Let us know what you think in the comment section.

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