The Best Peanut Butter Alternatives For Health & Gains

peanut butter alternative

What peanut butter alternatives are out there for continued gains.

When it comes to our continued gains, nutrition is an easy place to start and for those who enjoy peanut butter, checking out some peanut butter alternatives is one way to hop on board the gains train. Eating well and finding those healthy foods may seem challenging but it is not impossible by any means. Those clean foods we know and love are perfect for seeing continued success and for those of us bodybuilders looking to tone and sculpt, it is imperative we put an emphasis on those clean and whole foods.

Peanut butter is a fantastic option for our bodybuilding goals and is a great food to include with a variety of meals. Easy and convenient, our favorite PB snacks have the ability to launch our gains to new heights. However, for those allergic or just looking for something different, there are those peanut butter alternatives that can greatly affect our diet, and ultimately, our overall gains. Knowing what they are and experimenting with them can give you the best chance to find your favorites to include in any meal or snack.

Let’s jump into the best peanut butter alternatives so you can see what is out there and how these will affect your diet and gains. Even for those who feel they would never abandon peanut butter, some of these alternatives may just change your mind and give you something else to consider next time you are looking for that tasty snack.

peanut butter

Benefits Of Peanut Butter

Before we jump into these alternatives, a quick rundown of peanut butter and what it can do for your bodybuilding goals is warranted. This food can do a lot for your gains and is one to definitely consider putting into your diet.

Benefits of peanut butter include:

  • Good source of healthy fats: Taking in healthy fats is important and will balance out our macronutrients nicely. By including healthy fats and those sources in your diet, you make sure to reach a good limit in your daily intake (1).
  • Also has protein: PB also has protein that is needed for muscle growth, recovery, and satiety and is perfect for your goals (2).
  • Versatile and convenient: This can be put with many things and is a great food to have for a sit-down meal or those on-the-go meals for ease and convenience.

Related: Why Peanut Butter Works Well For Your Bodybuilding Gains

peanut butter alternative

Best Peanut Butter Alternatives

So, while peanut butter is clearly beneficial and worthwhile to have in your diet, taking into account peanut butter alternatives is something that will benefit you and your bodybuilding gains. There are great nut butter alternatives but also those that are nut-free so you can fit these into your dietary needs, allergy restrictions, or just diversify your diet.

Nut Butter Alternatives

Let’s take a look at some great nut butter alternatives for those who want something nutty without dealing with peanut butter specifically. While they each have their own unique taste, they go well with a variety of things like sandwiches, yogurt, and other foods that you may have in your diet already.

  • Almond Butter

Almond butter is made from roasted almonds and is a great alternative to peanut butter. The taste is great and what you will find is that this may be higher in calories, but loaded with vitamins, minerals, and antioxidants (3). Working to keep you full and give you those healthy fats, this is a great choice for a snack.

  • Hazelnut Butter

Hazelnut butter can work to assist weight management and decrease cell damage since hazelnuts are high in antioxidants. Fighting inflammation is great and will keep you moving more efficiently for workouts and everyday movements.

  • Cashew Butter

A great choice for those vegan and vegetarian diets, this will also work to keep you full and help with weight control. Being low in sodium also works to balance out those sodium levels.

  • Walnut Butter

High in antioxidants, this gives you the benefit of fighting oxidative stress while also working to improve brain health since it is loaded with cognitive boosting vitamins and minerals (4).

Non-Nut Butter Alternatives

Taking into account those non-nut butter alternatives are also wise because they provide for similar benefits but fit well for those who feel like nut butters aren’t conducive to their specific lifestyle. For those that have an allergy to nuts and those nut butters above, these options are great.

  • Sunflower Seed Butter

Sunflower seed butter is loaded with vitamins and minerals and can work to promote healthy weight and limit cell damage. Less inflammation is what we all want as hard-working athletes and with the right alternative like sunflower seed butter, we can find that no problem (5).

  • Tahini

Tahini comes from sesame seeds and can help with blood pressure and cholesterol, since this is rich in vitamins and minerals. What you will find is that this is surprising good with those foods that you traditionally eat with peanut butter.

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Peanut Butter Alternatives: Should I Ditch Peanut Butter?

At the end of the day, you don’t have to ditch peanut butter totally. These peanut butter alternatives are just options so you have the best chance at seeing great gains while also having the option to switch up your diet. With the right alternatives, you have a better chance at seeing those gains you want most and can work to alleviate any stress in diversifying and finding the right foods for your diet. So, don’t ditch peanut butter altogether but be open to some alternatives that help you greatly.

Wrap Up

These peanut butter alternatives will provide for similar gains while also allowing you the benefit of seeing great results. Whether it be a nut butter or non, what you will find is that by diversifying your diet, you better tackle any of those gains you want most while keeping your diet changing in a healthy way. These peanut butter alternatives are great and should absolutely be in your diet, for your overall health, nutrition, and gains matter.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato


  1. Harvard Medial School (2019). “Ask the doctor: Why is peanut butter “healthy” if it has saturated fat?”. (source)
  2. Arya, S.; et al. (2016). “Peanuts as functional food: a review”. (source)
  3. USDA/Agricultural Research Service (2008). “Antioxidant Effects From Eating Almonds”. (source)
  4. Poulose, S.; et al. (2014). “Role of walnuts in maintaining brain health with age”. (source)
  5. Dreher, M.; et al. (1983). “Sunflower Butter: Nutritional Evaluation and Consumer Acceptance”. (source)
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.