Alternative Peanut Butter
Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

See all posts »

Alternative Peanut Butter

If you are one of the 3 million Americans who has an allergy to nuts, you know how serious it can be if you accidently eat nuts. How can you enjoy a good old fashioned PB and J without the peanuts? What if you are just looking for alternatives to peanut butter?

If are allergic peanuts or tree nuts, you still have options.
Soynut butter: It is actually quite good. Many schools are switching to soynut butters, making their schools nut free. Soynuts are actually not nuts, but rather soybeans roasted to taste like nuts. Soynut butter is 30% lower in fat than peanut butter and has 7 grams of protein. You can find soynut butters in several varieties and flavors such as creamy, crunchy, honey, and even chocolate.
Check out these websites for tasty soynut butters: (You'll love these butters)

In addition to soynut butter, you could go with a seed butter such as sunflower seed, pumpkin seed, or sesame seed butter. Sesame seed butter is called tahini and is used in Mediterranean dishes. I personally love sunflower butter and think it tastes excellent! Sunflower butter is about 200 calories per 2 T. with 16 grams of fat, 7 grams of protein, 4 g fiber, and is a good source of copper, magnesium, Vitamin E, and various antioxidants.
Check out

Other alternatives to peanut butter, but these are not nut free:
  • Cashew butter
  • Almond butter
  • Macademia butter
  • Pecan butter
  • Hazelnut butter (think Nutella)
  • Walnut butter

All of these nuts and nut butters are about 180-220 calories per 2 Tablespoon serving with about 16 grams of fat and 6-10 grams of protein and 2-4 grams of fiber (each nut and brand varies a little bit). Each nut has a unique blend of different vitamins, minerals, and antioxidants. If you enjoy peanut butter, give one of these other butters a try and see what you think!

Photo courtesy of
  • 1
Was this article helpful? Yes No

About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

Recent Blog Posts