Let’s talk about one of my favourite proteins – nut and seed butters! I recently visited a family to assess their child’s food journal, and peanut butter (or Wow Butter) appeared at least once a day:
- PB & jam
- PB & apples
- PB in a smoothie
- PB on a banana
- PB on toast
It makes sense! Nut butters are a go-to for so many families — especially as a protein source.
.
Why Parents Love Nut (and Seed) Butters:
✔️ No prep or cooking required (unlike meat or eggs)
✔️ Easy to eat (no chewing struggles like with meat)
✔️ No refrigeration needed (great for school lunches)
✔️ Long shelf life (2-3 months in the pantry)
✔️ Great source of healthy fats and protein for growing kids
But there’s a whole world beyond peanut butter (and Wow Butter). And like anything, eating too much of the same food on repeat isn’t ideal — especially for picky eaters who already have a limited variety in their diet. That’s why I keep about 8 different nut and seed butters in rotation in my kitchen!
.
Nut & Seed Butters to Try
- Almond Butter (popular but often overconsumed)
- Cashew Butter (creamy and slightly sweet)
- Mixed Nut Butters (combining the benefits of multiple nuts!)
- Pistachio Butter (rich in antioxidants)
- Pumpkin Seed Butter (great for iron and magnesium)
- Sunflower Seed Butter (a nut-free alternative with Vitamin E)
- Tahini (Sesame Seed Butter) (a calcium powerhouse)
- Coconut Butter (not high in protein, but a fantastic healthy fat)
Why Variety Matters in a Child’s Diet
Kids, especially picky eaters, thrive when exposed to a variety of foods. Relying too heavily on peanut butter may lead to nutritional gaps. Expanding their diet with different nut and seed butters provides a range of vitamins, minerals, and essential fatty acids that support growth, brain function, and overall health.
Nutrition Benefits of Different Nut & Seed Butters
Each nut and seed butter has unique nutritional benefits. Here’s a quick breakdown:
| Nut/Seed Butter | Protein (g per tbsp) | Healthy Fats | Key Nutrients |
|---|---|---|---|
| Peanut Butter | 4g | High | Vitamin E, Magnesium, Niacin |
| Almond Butter | 3.5g | High | Calcium, Vitamin E, Fiber |
| Cashew Butter | 2.8g | Moderate | Iron, Magnesium, Zinc |
| Pistachio Butter | 3g | High | Antioxidants, Lutein, B6 |
| Pumpkin Seed Butter | 2.5g | Moderate | Iron, Magnesium, Zinc |
| Sunflower Seed Butter | 3g | Moderate | Vitamin E, Folate, Selenium |
| Tahini (Sesame Butter) | 3g | Moderate | Calcium, Iron, Phosphorus |
| Coconut Butter | 0g | Very High | MCTs (for brain health) |
If you want to go deeper, check out this comprehensive chart from Vegan Peace outlining virtually every vitamin and mineral for 5 nut and seed butters (almond butter, peanut butter, sunflower seed butter, tahini, cashew butter).
| almond butter | cashew butter | peanut butter chunky |
peanut butter smooth |
sesame butter, tahini (raw) | sesame butter, tahini (roasted) | sunflower seed butter | |
| Serving Size | 2 tbsp (32 g) | 2 tbsp (32 g) | 2 tbsp (32 g) | 2 tbsp (32 g) | 2 tbsp (30 g) | 2 tbsp (30 g) | 2 tbsp (32 g) |
| Macronutrients | |||||||
| Calories (kcal) | 196 | 188 | 188 | 188 | 171 | 178 | 197 |
| Protein (g) | 6.71 (13%) | 5.62 (11%) | 7.70 (15%) | 8.03 (16%) | 5.34 (11%) | 5.10 (10%) | 5.53 (11%) |
| Total Fat (g) | 17.76 (23%) | 15.81 (20%) | 15.98 (20%) | 16.12 (21%) | 14.40 (18%) | 16.13 (21%) | 17.66 (23%) |
| Total Carbohydrates (g) | 6.02 | 8.82 | 6.90 | 6.26 | 7.86 | 6.36 | 7.46 |
| Dietary Fiber (g) | 3.3 (12%) | 0.6 (2%) | 2.6 (9%) | 1.9 (7%) | 2.8 (10%) | 2.8 (10%) | 1.8 (6%) |
| Sugar (g) | 1.42 | – | 2.69 | 2.95 | – | 0.15 | 3.37 |
| Vitamins | |||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0.9 (1%) |
| Thiamin (mg) | 0.013 (1%) | 0.100 (8%) | 0.034 (3%) | 0.023 (2%) | 0.385 (32%) | 0.366 (31%) | 0.017 (1%) |
| Riboflavin (mg) | 0.300 (23%) | 0.060 (5%) | 0.036 (3%) | 0.034 (3%) | 0.153 (12%) | 0.142 (11%) | 0.052 (4%) |
| Niacin (mg) | 1.010 (5%) | 0.512 (3%) | 4.383 (22%) | 4.289 (21%) | 1.778 (9%) | 1.635 (8%) | 2.159 (11%) |
| Pantothenic Acid (mg) | 0.102 (2%) | 0.384 (8%) | 0.358 (7%) | 0.339 (7%) | 0.208 (4%) | 0.208 (4%) | 0.373 (7%) |
| Vitamin B6 (mg) | 0.033 (2%) | 0.081 (5%) | 0.134 (8%) | 0.174 (10%) | 0.045 (3%) | 0.045 (3%) | 0.176 (10%) |
| Folate (mcg) | 17 (4%) | 22 (6%) | 29 (7%) | 24 (6%) | 29 (7%) | 29 (7%) | 76 (19%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | 0 | 0 | 20 | 20 | 17 |
| Vitamin E (mg) | 7.75 (26%) | – | 2.02 (7%) | 2.88 (10%) | – | 0.07 | 7.32 (24%) |
| Vitamin K (mcg) | 0 | – | 0.2 | 0.2 | – | 0 | – |
| Minerals | |||||||
| Calcium (mg) | 111 (9%) | 14 (1%) | 14 (1%) | 14 (1%) | 126 (10%) | 128 (10%) | 20 (2%) |
| Iron (mg) | 1.12 (6%) | 1.61 (9%) | 0.61 (3%) | 0.60 (3%) | 0.75 (4%) | 2.69 (15%) | 1.32 (7%) |
| Magnesium (mg) | 89 (22%) | 83 (21%) | 51 (13%) | 49 (12%) | 29 (7%) | 28 (7%) | 100 (25%) |
| Phosphorus (mg) | 163 (13%) | 146 (12%) | 102 (8%) | 115 (9%) | 226 (18%) | 220 (18%) | 213 (17%) |
| Potassium (mg) | 239 (5%) | 175 (4%) | 238 (5%) | 208 (4%) | 124 (3%) | 124 (3%) | 184 (4%) |
| Sodium (mg) | 2 | 5 | 5 | 5 | 22 (1%) | 34 (1%) | 1 |
| Zinc (mg) | 1.05 (10%) | 1.65 (15%) | 0.89 (8%) | 0.93 (8%) | 1.39 (13%) | 1.39 (13%) | 1.56 (14%) |
| Copper (mg) | 0.299 (33%) | 0.701 (78%) | 0.185 (21%) | 0.151 (17%) | 0.485 (54%) | 0.483 (54%) | 0.511 (57%) |
| Manganese (mg) | 0.682 (30%) | 0.261 (11%) | 0.576 (25%) | 0.469 (20%) | 0.437 (19%) | 0.437 (19%) | 0.663 (29%) |
| Selenium (mcg) | 0.8 (1%) | 3.7 (7%) | 2.6 (5%) | 1.8 (3%) | – | 10.3 (19%) | 33.4 (61%) |
| Fatty Acids | |||||||
| Saturated Fat (g) | 1.329 (7%) | 3.124 (16%) | 2.586 (13%) | 3.293 (16%) | 2.017 (10%) | 2.259 (11%) | 1.497 (7%) |
| Monounsaturated Fat (g) | 10.382 | 9.319 | 7.860 | 7.588 | 5.438 | 6.091 | 12.488 |
| Polyunsaturated Fat (g) | 4.356 | 2.673 | 4.735 | 4.437 | 6.312 | 7.069 | 3.138 |
.
How Nut & Seed Butters Support Child Development
As we can see from the chart above, nut and seed butters offer a variety of micronutrients from manganese, magnesium, calcium, B vitamins, and even iron and zinc. Let’s look at what this means for your kiddos brain and body.
- Brain Development & Cognition: Healthy fats, especially from nuts and seeds, are essential for brain health. Pistachio butter, for instance, is packed with lutein and B6, which play a role in cognitive function.
- Strong Bones & Teeth: Tahini (sesame butter) contains a surprising amount of calcium, helping build strong bones in growing children.
- Immune System Support: Pumpkin seed butter is loaded with zinc, which plays a crucial role in immune function and wound healing.
- Energy & Growth: Nut butters provide a great balance of protein, fats, and carbohydrates, keeping kids full and energized throughout the day.
- Blood Sugar Management: Many kids rely on refined carbs which quickly spike blood glucose. And because what goes up, must come down, their blood sugar drops even faster when refined carbs (crackers, bread, chips, pasta, pancakes, cereal) are eaten alone. Your best bet is to add some protein and healthy fats to temper that sugar spike and the crash (read: no more hunger tantrums!). That’s exactly what I’m teaching parents at the MAGIC Foundation in Chicago where I present every other year. Of course, adding nut butters to their breakfast is a great way to get your child set up for the day (without sugar crashes).
.
How to Use Nut & Seed Butters to Expand Your Child’s Diet
If your child loves peanut butter, use that love to introduce new flavors! Here’s how:
- Blend different nut butters into a smoothie.
- Spread them on toast with banana or honey.
- Mix them into oatmeal or yogurt.
- Use them as a dip for apple slices or celery.
- Make energy bites by combining nut butter, oats, and honey.
- Drizzle tahini over roasted vegetables for an extra nutrient boost.
- Swirl cashew butter into pancake batter for added creaminess.
.
The Allergy Factor: Safe Alternatives for Nut-Free Kids
For families with nut allergies, finding a nutritious alternative can be challenging. Sunflower seed butter, Wow Butter, and pumpkin seed butter are fantastic options. They offer similar textures and flavors without the risk of nut exposure. Sunflower seed butter, in particular, is an excellent source of Vitamin E and healthy fats.
Note on Wow Butter:
I know Wow Butter (which is made with toasted soy beans) is a favourite for many families, especially where allergies are a limiting factor. Personally, I’ve never purchased or offered WowButter to my family as I prefer nut and seed butters that are just that – the nut or seed blended into a butter. Wow Butter contains palm oil and cane sugar to enhance the flavour and emulsification (so the butter and oils don’t separate). Oil separate is natural so we’re OK with this and only buy natural nut and seed butters (with no other ingredients). Also, if you have a family member that is allergic to gluten, soy is also usually problematic. Just something to keep an eye on!
Making the Switch: Tips for Parents
If your child is resistant to trying new nut butters, here are some tips to make the transition smoother:
- Start Small – Mix a tiny bit of the new butter into their favorite peanut butter.
- Pair It With Familiar Foods – Spread it on toast with jam or add it to a smoothie.
- Make It Fun – Create a “taste test” experience with different nut butters and let your child choose their favorite.
- Get Them Involved – Let them help pick out a new nut butter at the store or stir it into their oatmeal.
- Be Patient – It may take multiple tries before your child accepts a new flavour.
Homemade vs. Store-Bought: Which Is Better?
Store-bought nut and seed butters are convenient, but making your own can be a healthier and cost-effective option. When buying store-bought options, look for ones with minimal ingredients—ideally just the nut or seed and maybe a bit of salt. Avoid added sugars, hydrogenated oils, or unnecessary preservatives.
Final Thoughts: Making Nut Butters Work for Your Family
Nut and seed butters are an excellent way to introduce variety and improve your child’s nutrition. Whether you stick with peanut butter or explore alternatives like almond, cashew, pistachio, or sunflower seed butter, the key is to mix things up. Offering a range of textures and flavors not only helps picky eaters become more adventurous but also ensures they get a well-rounded intake of essential nutrients.
👉 Want to see which ones I personally use? Check out my Instagram reel where I walk through them all!
Let me know — what’s your go-to nut or seed butter in your house?
