These nut and seed butters can boost your protein intake more than eggs

Nut and seed butters can offer more protein per serving than eggs, making them a smart addition to Indian diets. (Image: Pexels)

For most Indian households, eggs are the default protein source. They are quick, affordable, and nutritionally reliable. But if you’re looking to increase your daily protein intake or simply diversify your diet, nutrition experts now point to an unexpected alternative: nut and seed butters.

Peanut, almond, pumpkin seed, and sunflower seed butters are no longer just spreads for toast — they are turning into convenient, plant-based protein boosters that can match, and in some cases exceed, the protein content of eggs.

Protein in Each Spoonful

Also Read: 7 high-protein foods every vegetarian can add to their diet to lose weight

• One big egg gives you about 6 grams of protein, but some nut and seed spreads too come close or even beat that amount.
• Two tablespoons of peanut butter pack 8 grams of protein, plus good fats to keep you feeling full longer.
• Almond butter has 7 grams, and it's got vitamin E, magnesium, and calcium too. These help your heart, bones, and body work well.
• Pumpkin seed butter is a top pick with almost 10 grams of protein in two tablespoons. It's also loaded with iron and zinc, which boost your energy immune system, and hormone balance.
• Sunflower seed butter great for people with nut allergies, has about 6 grams of protein. You also get vitamin E and selenium.

A Wiser Option for Today's Eating Plans

As more Indians move toward mindful eating — whether to manage their weight, reach fitness targets, boost digestive health, or cut back on animal protein — spreads made from nuts and seeds provide a nutrient-rich adaptable alternative.
Their naturally occurring unsaturated fats help maintain cholesterol levels, and their fibre content supports digestion and gut microbiome balance.

These butters also suit vegetarian and vegan diets and are easy to add to everyday meals. A couple of spoonful can elevate the nutrition profile of breakfast without much effort.

How to Use Them in an Indian Diet

• Swirl a spoon of peanut or almond butter into oatmeal, daliya, or ragi porridge.
• Spread it on whole-grain toast, rotis, or millet bread for a quick, filling breakfast.
• Add to smoothies with banana, dates, or cocoa for a creamy, high-protein drink.
• Pair pumpkin or sunflower seed butter with apple slices or carrot sticks for an easy evening snack.

Eggs are still an excellent protein source, but nut and seed butters offer an easy, plant-based, nutrient-rich way to add more variety to your daily meals. Whether you’re trying to build muscle, manage weight, improve gut health, or simply switch up your breakfast routine, a spoonful of these butters can go a long way.

FAQs on Protein in Nut and Seed Butter

How much protein is in a serving of nut and seed butter?

Two tablespoons of most nut and seed butters contain between 6 and 10 grams of protein.

Are nut and seed butters a good alternative to eggs for protein?

Yes, nut and seed butters can match or even exceed the protein content of eggs, making them a great plant-based alternative.

Can people with nut allergies consume seed butters?

Yes, people with nut allergies can opt for seed butters like sunflower seed butter, which also provides good amounts of protein and nutrients.

How can I incorporate nut and seed butters into my diet?

You can add them to oatmeal, spread them on toast or rotis, blend them into smoothies, or pair them with fruits and vegetables for a nutritious snack.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis