What Dietitans Want You to Know About Almond Butter Vs. Peanut Butter
When there’s nothing else to eat in the house, is there a more satisfying pantry staple than nut butter? Peanut butter may be the most popular in the United States but the runner-up almond butter is coming for its crown. Each type has its die-hard fans but in terms of the nutrition of almond butter vs. peanut butter, which one is better for you?
We asked nutritionists to weigh in on which one is healthier: almond butter vs. peanut butter. The answer, as with most food comparisons, isn’t so cut and dry. Both are a great source of plant-based protein, making for a great high-protein snack to keep you full between meals. Both provide good-for-you vitamins and minerals. Depending on your nutrition needs, however, each type of nut butter has a slight edge on certain health benefits.
Meet the experts: Nichole Dandrea-Russert, M.S., R.D.N., at purelyplanted.com; Laura Iu, R.D., C.D.N., at Laura Iu Nutrition; Marissa Meshulam, M.S., R.D., C.D.N, at MPM Nutrition.
Read on to find out how to decide whether to spread peanut or almond butter on your next sandwich.
Almond butter vs. peanut butter nutrition
Almond butter nutrition facts
According to the U.S. Department of Agriculture (USDA), two tablespoons of smooth almond butter contains approximately:
Calories: 201
Protein: 7 g
Total Fat: 17.5 g
Saturated fat: 1.4 g
Carbohydrate: 7 g
Fiber: 3 g
Notable nutrients: magnesium, potassium, zinc, calcium, iron, vitamin E
Peanut butter nutrition facts
According to the USDA, two tablespoons of creamy peanut butter contains approximately:
Calories: 196
Protein: 8 g
Total Fat: 16 g
Saturated fat: 2.8 g
Carbohydrate: 7.5 g
Fiber: 2 g
Notable nutrients: magnesium, potassium, zinc, selenium, vitamin B6, folate, biotin
Vitamins and minerals
Looking at the numbers side-by-side, you can see that almond butter and peanut butter share a very similar nutritional profile. Dig a little deeper, though, and you can tease out some significant differences. “Almond butter has five times more calcium, over two times more iron, three times more vitamin E, and more magnesium, potassium, and copper than peanut butter,” says Nichole Dandrea-Russert, M.S., R.D.N. “However, peanut butter has 25 times more selenium than almond butter, four times more vitamin B6, two times more folate, and 1.5 times more biotin.” (Selenium is an essential mineral that our bodies need to stay healthy, specifically, the National Institute of Health (NIH), notes that it’s important for reproduction, thyroid gland function, fighting infection, and more.)
What accounts for the variances between the nut butters? The answer lies in where almonds and peanuts grow. “Not a lot of people know that peanuts are a legume,” says Laura Iu, R.D., C.D.N. “You’ll usually find that foods that grow on trees vs. foods that grow underground have nutritional differences.” She says that foods that grow on trees, like almonds, tend to be rich in healthy fats, vitamins, and minerals, whereas crops grown underground, like peanuts, offer higher protein and fiber.
In a face-off between almond butter and peanut butter, we’ll dive into some major nutrition categories to highlight which one wins out over the other and when.
Calories
“From a caloric perspective, almond butter and peanut butter are identical,” says Marissa Meshulam, M.S., R.D., C.D.N. ” When looking at a single ingredient version of both products, they each contain about 190 calories per two tablespoons.” She does note that the calories in a particular almond or peanut butter may vary depending on if the brand has added any extra oils or sugars.
Winner: Tied
Protein
“Both peanut and almond butter are excellent sources of plant-based protein,” according to Dandrea-Russert. “Peanut butter has (very, very slightly) fewer calories yet higher in protein compared to almond butter.” Iu agrees: “Peanut butter takes the lead with 7 to 8 grams of protein per serving, which makes it a great option for fueling workouts.”
Winner: Peanut butter
Fat and cholesterol
“In terms of fat, almond butter has a bit more, 18 to 20 grams per serving, primarily from heart-healthy monounsaturated fats, while peanut butter has 16 to 18 grams,” says Iu.
“Of note, peanut butter has double the amount of saturated fat and slightly less monounsaturated fat compared to almond butter,” says Dandrea-Russert. (Two tablespoons of peanut butter have about 2.8 grams of saturated fat and 10.2 grams of monounsaturated fat while two tablespoons of almond butter have about 1.4 grams of saturated fat and 11.5 grams of monounsaturated fat.) “For those watching saturated fat intake extra carefully for medical reasons, then almond butter may be the better choice,” according to Dandrea-Russert.
Another win for almond butter? It’s slightly higher in omega-3 fatty acids, which may have brain-boosting and heart-protecting benefits.
“Most people are surprised to learn that both peanut butter and almond butter are typically cholesterol-free, which makes them a smart choice for heart health!” says Iu. She points out that nut butters are plant-based and cholesterol is only in animal products so even if there are other added ingredients like palm oil, it doesn’t add cholesterol.
Winner: Almond butter, for healthy fats; tied for cholesterol
Sugar
“From a sugar perspective, almond and peanut butter are also identical,” according to Meshulam. She says that in two tablespoons of either, you get about two grams of natural sugar. However, it’s important to read the labels on store-bought nut butters to avoid added sugars. To put this in perspective for how much sugar you should eat in a day, two grams of sugar is less than one teaspoon. The American Heart Association (AHA) advises women to get no more than around 100 calories a day (2 tablespoons) from added sugars, while men should aim for no more than 150 calories (3 tablespoons).
“Choosing no sugar added will make them both superstars in the low-sugar category and great for managing blood sugar given their balance of plant-based protein, healthy fat, and dietary fiber content,” according to Dandrea-Russert.
Winner: Tied
Fiber
“Almonds also beat peanut butter in the fiber category with 3 grams of fiber per 2 tablespoons compared to 2 grams of fiber in peanut butter,” says Dandrea-Russert.
Winner: Almond butter
Is almond butter healthier than peanut butter?
There’s a health halo around almond butter, with people assuming it’s better for you than peanut butter—and perhaps not coincidentally it’s also more expensive—but is it really healthier? The answer varies for different people. Obviously, almond butter is better for someone with a peanut allergy, but not necessarily for someone who is protein deficient. “The winner for most nutritious nut butter will depend on an individual’s nutritional goals,” says Dandrea-Russert. “Because of their plant protein, healthy fat content, and dietary fiber, both almond butter and peanut butter make excellent ingredient choices when it comes to snacking and meals,” says Dandrea-Russert. “Their balanced macronutrient composition can result in satiety, blood sugar management, mood regulation, and more.”
“When looking at macronutrients, in particular, almond butter and peanut butter are very comparable,” says Dandrea-Russert. “Peanuts have slightly higher protein while almonds have slightly higher fiber content.” For individuals carefully monitoring saturated fat, Dandrea-Russert says almond butter seems to be a better choice alongside a plant-rich diet. This helps to keep saturated fat at a minimum since plant-based foods are naturally lower in saturated fat compared to animal-based foods.
If you want to optimize certain nutrients, Dandrea-Russert suggests picking one type of nut butter over the other. She highlights the following nutrients and their associated benefits found in almond butter and peanut butter:
Almond Butter
calcium for bone health
vitamin E for skin and hair health
iron for brain and blood health
Peanut Butter
selenium for immune support
vitamin B6 and folate for mood
biotin for nails
“Almond butter is rich in monounsaturated fats, magnesium and vitamin E, which are a perfect trifecta for promoting heart health, strong bones, and healthy skin,” according to Iu. But do not sleep on peanut butter’s health benefits. “With its higher protein content and abundant B vitamins (niacin, folate, B5, B6), peanut butter is an energy powerhouse that keeps your metabolism functioning and energy levels stable throughout the day,” says Iu.
Dandrea-Russert says in some cases, taking a combined approach may be best. For example, if you want to optimize nutrition for strong hair, you may choose peanut butter for the extra biotin, selenium, and folate. “That said, iron, vitamin E, and copper are also important for strong healthy hair so a combination of the two, peanut and almond butter, will give you the most well-rounded nutrition for strong and healthy hair!”
“What’s more, they both offer essential vitamins and minerals for overall health," she adds. “Consuming a wide variety of plant-based foods is essential for overall health, therefore both peanut butter and almond butter can both play a role in a healthy plant-rich diet.”
Which nut butter is healthiest?
Just like you can’t make a blanket statement that almond butter is healthier than peanut butter, it’s difficult to have a clear consensus as to which nut butter is the healthiest. Each type of nut has a different nutritional profile and benefits associated with it. For example, walnut butter is the highest in omega-3 fatty acids and is a good source of antioxidants, whereas, cashew butter is a good source of iron and zinc.
Perhaps the best way is to choose the one you’re most likely to consume. “I am a big fan of going for enjoyment here,” says Meshulam. “When we enjoy our food we end up more satisfied and can better listen to our bodies.”
Or if you can’t choose one, then spread the love and try them all. “Variety in our diet is always great, so I would recommend switching it up when choosing your nut butter,” adds Meshulam.
No matter which nut butter you reach for, reading the label is paramount. “To avoid added sugars and refined oils, opt for nut butters that contain only nuts and salt or, for those watching sodium intake, nuts only,” Dandrea advises.
Ways to enjoy almond butter or peanut butter
Think beyond a PB&J or AB&J sandwich! Here are a few ways to incorporate more nut butter into your daily diet, according to Dandrea-Russert.
Spread nut butter on apples or celery and carrot sticks.
Stir into oatmeal or yogurt “for a tasty way to boost protein and fiber in breakfasts and snacks,” she says.
Blend into smoothies or drizzle it over smoothie bowls for nutty flavors plus boatloads of nutrition.
Stuff dates with sliced banana and a spoonful of peanut or almond butter. “It’s a delicious, fiber-rich snack!”
Make a protein- and fiber-rich sauce by blending either almond or peanut butter with ginger, garlic, coconut aminos, rice vinegar, and chili paste. Stir into a veggie and tofu stir fry or over steamed vegetables. “It’s a delicious way to boost veggie intake,” she says.
“For the noodle lovers, a savory peanut or almond butter sauce drizzled over soba noodles or rice noodles (plus plenty of veggies and some edamame) is like comfort in a bowl.”
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