Almond Butter vs. Peanut Butter

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Medically reviewed by:
Dr. Jennifer Hughes, MD

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People have been fans of snacking on peanut butter and PB&J’s for decades, but almond butter is relatively new to the scene. 

With the nut butter section of the grocery store constantly expanding, you may wonder which nut butter is the healthiest—and tastiest—option. 

For a quick and easy answer, both peanut and almond butter have similar nutritional value, but almond butter has slightly more fiber, vitamins, minerals, and antioxidants, while peanut butter has a little more protein.

In this article, we’ll break down the health benefits, nutritional facts, and frequently asked questions about both almond butter and peanut butter to help make your next grocery shopping trip a bit easier. 

Is Almond Butter Healthy? 

The short answer is, yes, almond butter is healthy. 

Almond butter contains plenty of monounsaturated fat, protein, fiber, vitamins, minerals, and antioxidants.

Keep in mind that nut butter can sometimes contain added sugar, partially hydrogenated oils (trans fats), or artificial ingredients, so look for products that contain only roasted almonds or peanuts and salt.

Let’s take a closer look at the nutritional value of almond butter. 

Almond Butter Nutrition Facts

Although the nutritional content of almond butter may vary slightly from brand to brand, the general nutrition facts are: 

One tablespoon of plain almond butter without salt% Daily Value*
Calories 98
Total Fat 8.9 g13%
Saturated fat 0.7 g3%
Monounsaturated fat 5.2 g
Polyunsaturated fat 2.2 g
Cholesterol 0 mg0%
Sodium 1 mg0%
Potassium 120 mg3%
Total Carbohydrate 3 g1%
Dietary fiber 1.6 g6%
Sugar 0.7 g
Protein 3.4 g

Is Peanut Butter Healthy?  

Peanut butter is another healthy nut butter option. 

While all nuts are fat-dominant, the different types of nut butters have slightly different nutritional compositions—let’s take a look. 

Peanut Butter Nutrition Facts  

Similar to almond butter, the nutritional content of peanut butter will vary based on the brand and type.

For the healthiest peanut butter options, look for jars without added sugar and oils. 

One tablespoon of smooth peanut butter  % Daily Value*
Calories 96
Total Fat 8.2 g12%
Saturated fat 1.7 g8%
Monounsaturated fat 4.2 g
Polyunsaturated fat 2.0 g
Cholesterol 0 mg0%
Sodium 3 mg0%
Potassium 104 mg2%
Total Carbohydrate 3 g1%
Dietary fiber 1 g4%
Sugar 1.5 g
Protein 4 g8%

Almond Butter vs. Peanut Butter: Which Is Better?

Now that we’ve seen the primary nutritional values that factor into each of the nut butter’s health profiles, let’s do a comparison to see which one comes out on top.

We’ll also add in a couple of non-nutritional components, like price and taste—AKA the most important part! 

Almond Butter vs. Peanut Butter Calories

Most nut butters contain approximately 100 calories per tablespoon. 

The serving size for nut butter is two tablespoons, so both almond and peanut butter contain about 200 calories per serving—give or take a negligible few. 

As nuts—and all high-fat foods—are calorically dense, it’s best to not overdo it with these foods, and stick to the recommended serving size. 

Winner: It’s a tie! 

Protein

​​Per tablespoon, peanut butter has 4g of protein while almond butter contains slightly less, at 3.4g.

For a standard two-tablespoon serving, this amount of protein is comparable to what you’d find in one egg, which has about 6 grams of protein.

Overall, nut butter is a moderate-to-good source of plant-based protein, with peanut butter having slightly more of the muscle-building macronutrient.  

Winner: Peanut butter

Sugar

Natural nut butter will not contain any added sugar, but differences arise when brands add sweeteners to improve the taste. 

When choosing either a peanut or almond butter, check the ingredients list to ensure no sugar is added for the healthiest version. 

For example, Trader Joe’s Organic Peanut Butter contains just 1g of natural sugar per serving, while Jif Peanut Butter adds 2-3g of sugar per serving. 

While the difference between the two doesn’t seem like much, it certainly can add up if you’re consuming sugary nut butter every day.  

Winner: It depends!

Fat

Both of these types of nut butter are a great source of healthy unsaturated fat. 

However, there are some differences in the ratios of monounsaturated fat (MUFAs) to polyunsaturated fat (PUFAs), as a serving of almond butter contains approximately 25% more MUFAs than peanut butter. 

While both MUFAs and PUFAs are healthy fats, MUFAs are more often linked to improved metabolic health and reductions in heart disease. 

Almond butter also has trace amounts of omega-3 fatty acids, which are known to benefit cardiovascular health and reduce inflammation, and fewer omega-6 fatty acids, which are linked to pro-inflammatory signaling. 

Further, peanut butter has more than double the amount of saturated fat compared to almond butter. 

Although the detrimental health effects of saturated fat have been widely debated in the nutrition community in recent years, most researchers still recommend consuming saturated fats in moderation.

Winner: Almond butter

Fiber

As peanut and almond butter are plant foods, they have a moderate amount of fiber that helps us feel full, supports digestion, and improves heart health. 

Two tablespoons of almond butter contain 3.2g of fiber, while two tablespoons of peanut butter have 2g of fiber.

While this doesn’t seem like much, most Americans only consume 10-15 grams of fiber per day

For reference, adult women and men should aim to eat 25g and 38g per day, respectively. 

Winner: Almond butter  

Micronutrients 

Both almond and peanut butter are high in micronutrients, including vitamins and minerals—but almond butter is coming out on top, once again. 

Almond butter has almost three times as much vitamin E, double the amount of iron, and seven times more calcium than peanut butter. 

Peanut butter also contains vitamin E, calcium, and iron, just not as much as almond butter. 

Both types of nut butter also have smaller amounts of potassium, biotin, magnesium, and zinc.

Winner: Almond butter

Antioxidants 

Similar to micronutrients, almond butter has more antioxidants than peanut butter. 

Antioxidants help fight against oxidative stress—a buildup of inflammatory molecules that damage our cells and contribute to aging and disease. 

In addition to the antioxidant vitamin E, almonds also contain epicatechin, catechin, ellagic acid, kaempferol, quercetin, and resveratrol. 

Some antioxidants are also found in peanuts, including resveratrol, phytosterols, and coumaric acid. 

Winner: Almond butter

Price

Peanut butter is definitely less expensive than almond butter. 

For example, a 16-oz jar of peanut butter can cost as little as $1.69, with average prices ranging from $2-4. 

Conversely, a 16-oz jar of almond butter will rarely be seen under $5, with some jars costing upwards of $20. 

If you’re on a budget, the clear winner is peanut butter.

Winner: Peanut butter

Taste

While taste is a personal preference, many people argue that peanut butter has a better taste than almond butter, especially when consumed on its own. 

Almond butter tends to have a nuttier and richer flavor with a thicker texture, which some people do enjoy. 

However, others prefer the smoother texture and more mild taste of peanut butter. 

Winner: It depends (but usually peanut butter)!

FAQs About Almond Butter and Peanut Butter

What Nut Butter Is Healthiest?

Between almond and peanut butter, almond butter comes out on top as the healthiest nut butter. 

However, other kinds of nut butter are even healthier than almond butter, like macadamia nut butter and walnut butter. 

Walnut butter is especially high in the plant-based omega-3, alpha-linolenic acid (ALA), which is anti-inflammatory and linked to brain and heart health.  

Of all the types of nut butter, macadamia nuts are the highest in monounsaturated fats and contain the lowest amount of omega-6 fatty acids that tend to be more pro-inflammatory.

Is Almond Butter Good For Trying To Lose Weight?

Yes, almond butter is good for weight loss if consumed in moderation. 

As all nuts are dense in calories and fat, it can be easy to overconsume them—especially when in the butter form. 

Although almond butter is high in calories, the fiber, antioxidants, and healthy fat make it satiating and helpful for weight loss. 

In fact, one study from 2014 found that overweight or obese women who consumed 50g of almonds (about one-half cup) daily lost almost three times as much weight as women who ate a nut-free snack with the same amount of calories. 

Which Nut Butter Is Better For Weight Loss?

Almond butter is likely better for weight loss as it is slightly healthier than peanut butter in terms of fat, fiber, vitamins, minerals, and antioxidants. 

What’s a Healthy Alternative To Peanut Butter?

There are many types of nut and seed butter that are healthy alternatives to peanut butter, including: 

– Almond butter 
– Walnut butter
– Cashew butter
– Macadamia nut butter
– Hazelnut butter 
– Pecan butter 
– Sunflower seed butter
– Sesame seed butter (also known as tahini)

Is Almond Butter Better Than Peanut Butter?

Although almond butter has slightly more nutritional benefits than peanut butter, one is not necessarily better than the other. 

You also need to consider taste preferences, price, and availability of each nut butter to make your choice. 

How Much Almond Butter Should You Consume In a Day?

The recommended serving size of almond butter (and all nut butter) is two tablespoons, which provides almost 200 calories.  

While it is easy to consume several servings in one day—especially if you’re prone to just grabbing a spoon and eating out of the jar—it’s best to stick to the advised serving size. 

Key Takeaway: Is Almond Butter Or Peanut Butter Better For You? 

  • Both almond butter and peanut butter are nutritious foods, containing healthy fat, fiber, plant-based protein, vitamins, minerals, and antioxidants. 
  • Almond butter is slightly healthier as it has a few more nutritional benefits, including improved fat ratios and more fiber and micronutrients. 
  • However, peanut butter has more protein, is less expensive, and many people prefer the taste, making it a nutritious option. 
  • Keep in mind that nut butter is calorically dense, and sticking to the recommended serving size of two tablespoons per day is advised. 

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