All About the Nut and Seed Butters in Welo Bars


Our Nut and Seed Butters

Which nut butters are inside each bar?

1. Sunflower Butter in Double Chocolate and Mixed Berry 
2. Peanut Butter in Chocolate Chip, Cocoa Banana and Peanut Butter Chocolate
3. Cashew Butter in Coconut Cashew, Matcha Almond, Apple Cinnamon

Why do we use nut and seed butters as a key ingredient in our bars? The simple answer is that they are loaded with heart-healthy fats and excellent sources of nutrient-rich vitamins. For a more detailed answer on each type of butter… keep reading!

Why Sunflower Seed Butter?

Sunflower seed butter is another excellent choice for anyone with a nut allergy or sensitivity, which is why we use it in our peanut free bars. This seed butter is made from nutrient-dense sunflower seed kernels (Helianthus annuus), which are a great source of healthy fats, protein, along with vitamins and minerals including vitamin E, magnesium, phosphorus, and manganese. The protein and healthy fats in sunflower seeds keep you feeling full and energized, vitamin E is a powerful antioxidant for protecting against cell damage, and magnesium is an essential mineral that promotes good sleep, muscle recovery, and healthy digestion. 

Per serving (2 tbsp): 190 calories, 18 g fat, 7.5 g carbs, 1g fiber, 0 g sugar, 0 mg sodium, 6 g protein

Why Cashew Butter?

Cashew butter is another excellent option for anyone with allergy sensitivities. It is naturally sweeter than most other nut butters, so this might be your new go-to if you’re seeking to lower your added sugar intake without sacrificing your sweet tooth. Cashew butter is smooth, creamy, and slightly lower in fat than other nut or seed butters. Despite its lack of omega-3 fatty acids, it’s one of the best sources of monounsaturated fatty acids, essential amino acids, and magnesium. It also has nutrients like calcium, iron, vitamin E, and riboflavin. These nutrients are beneficial for blood pressure, sugar and cholesterol control, bone health, the immune system, and your metabolism.

Per serving (2 tbsp):
180 calories, 15 g fat, 8 g carbohydrates, 1 g fiber, 0 g sugar, 0 mg sodium, 5 g protein

When purchasing cashew butter, look for a natural version to avoid extra oils. We use the natural, no additive version of Nuts to You which is made of 100% dry-roasted cashews (plus they're also family-run!)

Want to make your own 2 ingredient cashew butter? 


Why Peanut Butter?

Peanut butter is arguably the most popular nut butter out there. Not only does it taste delicious in its natural form, but it’s so good for you. You mostly likely know that "peanut butter is high in healthy fats, proteins, and fiber, which take longer for our bodies to digest and can keep us feel fuller for longer and reduce the risk of overeating". The healthy fats in peanut butter are called monounsaturated and polyunsaturated fatty acids. One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. Peanut butter is also high in iron and folate, potassium for your muscles, magnesium for your bones, and vitamin B6 and zinc for your immune system. 

Need an awesome peanut butter recipe? Check out our friend Jen @mamapapabubba and try her delicious peanut butter granola!


What does Noelle Martin, MScFN, RD. look for when choosing a nut or seed butter? 


  • Ingredients: “I want to see the nut or seed very early on in the ingredient list”
  • Holistic nutrition: “I prefer natural, but I am holistic with how I look at food. If an individual finds natural nut or seed butter unappealing, choosing one with a little salt or sugar is ok because that product still maintains the nutrition that nut and seed butters offer."

Advice on Nut or Seed Butters from Noelle  


  • Mix it up: “Different nuts carry different proportions of vitamins and minerals, so instead of just peanut butter (which most of us eat), try to mix it up with cashew, almonds, pumpkin seeds, etc.”

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