Almond Butter vs. Peanut Butter: Which Is Better for You?

Peanut butter has been a pantry staple for decades, and its nut butter sibling, almond butter, is becoming more and more popular, with no signs of slowing down.

Part of the reason for that rise in popularity is that many people have adopted a plant-based diet and view almond butter as a healthier choice. Read on to find out if that's true and, if so, what gives it an edge.

What's the Difference Between Almond Butter and Peanut Butter?

Almond butter and peanut butter certainly have similarities: They can be consumed in the exact same ways, feature nuts as their main ingredient, and are good sources of protein and heart-healthy fats. People who incorporate nuts or nut butters into their diet have been shown to lower their risk of type 2 diabetes and heart disease.

Let's take a closer look at these two foods.

Almond Butter

Almond butter is made from ground almonds and features heart-healthy monounsaturated fats, says Lena Bakovic, RDN , who works with clients at Top Nutrition Coaching in Palm Beach Gardens, Florida. That means almond butter can help reduce "bad" LDL cholesterol and aid in the prevention of cardiovascular disease, Bakovic says. Healthy fats can also help you feel satiated without the blood sugar spike that comes from eating carbohydrates, and can lead to fewer cravings later, says Stephen Vogel, MD , a family medicine physician with PlushCare in Carrboro, North Carolina.

Other benefits of almond butter: It's a good source of protein, which promotes growth and development, and contains fiber, which promotes fullness. It can also be a good alternative for those who have a peanut allergy.

One downside to almond butter is it's generally much more expensive than peanut butter. According to the Peanut Institute, dollar for dollar, peanuts and peanut butter beat out other nuts and animal-based proteins, making peanut butter easier on the grocery bill.

Peanut Butter

Peanut butter is no stranger to snacks and sandwiches - according to a YouGov survey, peanut butter and jelly sandwiches are among the most popular in the United States.

You'll see in the chart below that most of the key nutrients are nearly identical between the almond butter and peanut butter. Even the fat counts are similar, but the types of fat included in each are different - and it's an important distinction to make. "You'll find a higher percentage of healthier fat (unsaturated) rather than unhealthier fat (saturated) in tree nut butters, such as almond butter, compared with peanut butter," Dr. Vogel says. The saturated fat difference is small, Vogel says, but it's something you may need to pay attention to. "Consuming a large proportion of saturated fat has been shown to slightly increase the risk of coronary artery disease, heart attack, and stroke," he says.

Don't let this discourage you if you're a peanut butter fan. While almond butter has a slightly stronger nutritional profile than peanut butter, if you prefer the taste or if almond butter is not within your budget, peanut butter is still a good option, says Jessie Anderson, RDN , who also works with Top Nutrition Coaching, in Fayetteville, North Carolina.

Nutrition Facts: Almond Butter vs. Peanut Butter

Here's a closer look at the nutrients in almond butter and peanut butter.

Almond Butter (2 tbsp) Peanut Butter (2 tbsp) Calories 196.4 kcal 191 kcal Fat 17.8 g 16.4 g Protein 6.7 g 7.1 g Carbohydrates 6 g 7.1 g Fiber 3.3 g 1.6 g

Interestingly, despite the caloric density of nuts (and thereby nut butters), there's no evidence linking nut consumption to weight gain. In fact, a review found that nuts may be beneficial for weight control and may help prevent weight gain in the long term.

Tips on Adding Almond Butter to Your Healthy Diet

Almond butter provides more nutritional bang for your buck than peanut butter, Bakovic says. Here are a few ideas for how to eat it at home, plus some pro tips on the best ways to purchase and store it.

• Spoon it into your smoothie, overnight oats, or chia seed pudding. This will add a boost of protein and fiber, Bakovic says.
• Try making it at home. "The only appliance needed to create your own nut butter is a blender," Anderson says. "Making at home gives you the luxury of jazzing up your spread with spices like cinnamon while moderating the amount of salt and sugar added."
• Spread it on fruit. Any nut butter on an apple, banana, or another fruit makes for a nutritionally dense snack, Bakovic says.
• Review the nutrition label if purchasing. Opt for nut butters that don't have added salt, sugar (including high-fructose corn syrup, honey, agave, or molasses), or palm or hydrogenated oils, Anderson says, as those raise your heart disease risk and contribute to weight gain. If the ingredients list says 100 percent of the nut in question without anything else added, that's a sign you're choosing a nutritious nut butter.

The Takeaway

Almond butter has more heart-healthy fat, fiber, and vitamin E than peanut butter, making it a healthier choice. But if almond butter is too expensive or just doesn't jibe with your taste buds, then peanut butter is a good option, too. When it comes to choosing between almond butter and peanut butter, you can't go wrong!

As you can see, the nutritional profiles are similar between the two. That said, almond butter is a better source of vitamin E , with 3.87 milligrams (mg) per tablespoon versus 1.45 mg in peanut butter. That's 25.8 percent of the daily value of the vitamin, making almond butter an excellent source of vitamin E. "Vitamin E is an important antioxidant which, like other antioxidants, help to scavenge cancer-causing free radicals and work in the prevention of cardiovascular disease," Bakovic says. Editorial Sources and Fact-Checking

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Sources

1. Global Almond Butter Market. Spherical Insights . March 2024.

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