14 Best Healthy Peanut Butter Alternatives - Healthline

Peanut butter is a tasty, versatile, and nutrient-dense food that goes well with sweet and salty dishes alike.

A 2-tablespoon (32-gram) serving provides 200 calories, 16 grams of fat, 7 grams each of protein and carbohydrates, and 1.5 grams of fiber (1).

However, peanuts are the most common food allergens among adults, so you might need to substitute peanut butter for other ingredients from time to time (2).

This article reviews 14 delicious substitutes for peanut butter that will deliver all the flavor without the potential risks.

People with peanut allergies aren’t necessarily allergic to tree nuts, but many develop severe reactions due to the cross-reactivity between them. That means your body may react to allergenic molecules in tree nuts that are similar to those in peanuts (3, 4).

If you’re substituting peanut butter because you ran out of it or want to try something new, then by all means, give these tree nut butters a try.

However, if your substitution is due to an allergy, these butters may not be safe alternatives.

1. Almond butter

Almond butter is made from roasted almonds. It may come with or without the skins, since some brands remove them to achieve a smoother texture.

Its nutritional value is similar to that of peanut butter, and it has pretty much the same uses and texture. That makes it a suitable 1:1 substitute for most recipes. However, using almond butter may alter the final product when used in baked goods (5).

In addition, almond butter has a higher...

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