Whether you prefer to buy your favorite butter from nuts or seeds or make it from scratch, this is a highly customizable source of protein that you can get from a wide range of nuts, seeds and legumes. While peanut butter was the classic choice many are familiar with, there are many other healthy varieties for those who want to add a little more variety to their nut and seed spreads.
“When shopping for nut butter, always read the ingredients label first,” says nutritionist and functional medicine specialist Haylie Pomroy, assistant director of integrated medicine at the College of Osteopathic Medicine. Kiran C. Patel. “You are looking for products that are ideally made from raw nuts or seeds, without added sugar or preservatives. If you can not find what you are looking for in the store or you want to save money, you can also choose to make your own nut butter with a food processor.
To do this, start by grinding the nuts into a fine powder, scraping the pieces on the sides of the pot as needed. “Just keep grinding – first the powder will clump, after 10 to 15 minutes the oil will be released and you will be left with creamy nut butter,” says Pomroy. The more you grind, the smoother the texture will be. Be sure to freeze the leftovers if you are not going to use your ointment in a week or two, as your homemade nut butter will not contain preservatives.
However, if making your own nut butter sounds too complicated, do not worry — we have put together some of the highest protein nut butter and seed butter that you can buy or make DIY.
Top 10 Nut Butter With Highest Protein And Seed Butter To Smear Everything
1. Peanut butter: 8 grams per ounce
This classic gets the cake when it comes to protein content. In addition, peanut butter is packed with antioxidants (especially resveratrol) as well as folic acid, manganese, vitamin E and B vitamins, as well as coumaric acid, which has been shown to have anti-inflammatory properties, says nutritionist Melissa Bolona. of Beauty & the Broth. Peanuts are high in monounsaturated fats, which have been linked to lower inflammation and a lower risk of heart disease – and many studies have linked eating peanuts to better heart health and a lower risk of mortality.
This nut butter is obviously very versatile. Add a ball of oatmeal to your breakfast for extra protein, use it as a base for a stir-fry sauce or make it into cookies. You can also use it to make sweet potato potatoes with maple-peanut dressing, pasta bowl with peanut butter dressing or a batch of vegan three-ingredient peanut butter cups. If you want to get your snack on the go, we’re obsessed with RX cinnamon butter peanut butter packs – each with nine grams of protein per serving.
Here’s what a registered dietitian has to say about the health benefits of peanut butter:
2. Watermelon seed butter: 8 grams per ounce
Watermelon seed butter tastes a bit like a creamy blend of sunflower and tahini butter, which Pomroy says makes it ideal for pouring in grilled vegetables, adding to green smoothies or mixing in hummus. It is also extremely rich in nutrients and contains tons of protein (eight grams!) Per serving. “A serving of watermelon seeds also has more than five percent of the daily value of magnesium, 26 percent of the daily value of zinc, almost 15 percent of the daily requirement of iron, plus omega-3 which is healthy for the heart,” he said. Rhyan Geiger, RD. Phoenix owner Vegan Dietitian, previously told Well + Good. Make it from scratch or save the job and try 88 acres of sugary and sugar-free varieties.
3. Almond butter: 7 grams per ounce
Almond butter is beloved for its dry, naturally sweet taste, high protein content and wonderfully thick texture. In addition it contains a lot of vitamin E, biotin, manganese, copper and magnesium — as well as healthy monounsaturated fats. While it ranks slightly lower than peanut butter in terms of protein, almond butter contains more vitamin E, calcium, iron and magnesium per serving. Grate it into a few slices of celery or apple or make a sandwich between two slices of toast with sprouted cereal with sliced bananas and a little cinnamon, Pomroy recommends. Accompany Justin’s classics or try the wonderful vanilla or maple flavors from the brand.
4. Sunflower butter: 7 grams per ounce
Sunflower butter is another extremely soft seed butter that is a powerful source of vegetable protein and is allergenic for anyone who is allergic to nuts. Sunflower butter is rich in vitamin E, copper, thiamine, manganese, selenium, phosphorus and magnesium, says Pomroy, and tastes good when spread on a hot baked sweet potato. SunButter is a classic brand to watch out for. we like offering an option without added sugar.
5. Cashew butter: 6 grams per ounce
Decaying cashew butter is a little thicker and less sweet than peanut butter. It is a mildly toasted flavor that goes well with toasted English muffins, mixed in crudite bread or pie dips, or when added to curry for extra richness. In addition, it is incredibly rich in copper and also rich in phosphorus, magnesium, manganese and zinc. Once Again’s sweet unsweet cashew butter is beyond creamy.
6. Sesame tahini: 6 grams per ounce
Sesame butter, commonly known as tahini, is an essential ingredient in Middle Eastern and Mediterranean cuisine. While you’ve probably tasted its deep, delicate taste with nuts in hummus, you’re seriously losing it if you do not use it to make marinades for grilled fish or vegetables, mix it in salad dressings or cook it with it. Tahini is rich in protein and copper, as it is a good source of manganese, calcium, phosphorus, magnesium, iron and zinc. When it comes to branding, look no further than Soom Tahini silk smooth.
7. Peanut butter: 6 grams per ounce
Peanut butter is rich in vitamins, especially vitamin B6, which is an important part of brain health, heart health and the immune system, notes Bolona. It contains more potassium than other nuts and is a good source of protein and amino acids, including L-arginine, which is important for blood circulation. We are big fans of peanut butter in savory preparations, especially pesto.
8. Walnut butter: 5 grams per ounce
Walnut butter contains more omega-3 fatty acids than any other nut butter, making it an excellent choice for overall health, especially brain health, says Bolona. “It contains omega-3 fatty acids known as alpha-linolenic acid (ALA), which helps reduce inflammation,” he says. The rich, earthy taste of walnut butter has a delicious taste of toast with honey and a pinch of nutmeg. We love Artisana Organic Raw Walnut Butter, which is a blend of walnuts and cashews.
9. Hazelnut butter: 4 grams per ounce
Hazelnut butter contains many unsaturated fats that are healthy for the heart, including omega-6 and omega-9 fatty acids (such as oleic acid), which can help fight inflammation and reduce the risk of stroke and cardiovascular disease. diseases, says Bolona. “It is also rich in vitamin E, copper and dietary fiber, which are extremely beneficial for gut health and provide more than 80 percent of your daily needs in manganese, which fights free radical damage,” he adds. . Try it with your breakfast cereal or granola or swirl it in this sleep-friendly bowl of chocolate chocolate smoothie with hazelnuts using Drip by Deux, the five-ingredient hazelnut chocolate butter of your dreams.
10. Macadamia Butter: 2.5 grams per ounce
Macadamia butter is a delicious nut butter that serves as a decent source of protein, dietary fiber and healthy fats, says Bolona. “It also contains phytosterols, which help lower cholesterol levels, and is also high in flavonoids, which are powerful antioxidants.” We love it as a base for stir fry sauce, as well as for curry.
TL; DR: When it comes to hunting nuts with the highest protein that are full of delicious flavor, you have options. Do you need anything else? Combine everything, something that becomes wonderfully easy thanks to brands like Fix and Fogg. They offer nutrient-rich natural nuts and seeds such as Chocolate Berry Everything Butter (made with peanuts, sunflower seeds, pumpkin seeds, flaxseeds, mixed berries, almonds, hemp seeds, chia seeds, and sesame) and their classic Everything Butter (made with peanuts, sunflower seeds, almonds, peppermint, hemp seeds, flaxseed, chia seeds and sesame). Talk about win-win.
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