Whether you’re looking for a quick sweet and savory snack or a way to add protein to your meal, nut butters are a healthy choice.
Nut butters are delicious, versatile, and packed with healthy fats to keep you feeling full. They’re also a great source of vitamins, minerals, and antioxidants. But are all nut butters the same? How about peanut butter vs. almond butter?
They’re both rich, nutty, and nutritious—but is peanut butter or almond butter healthier? Does one have more protein or fewer calories? Dietitians share which is the best choice and what to look for when choosing a nut butter.
What is the healthiest nut butter?
It’s tricky to choose the healthiest nut butter based on the type of nut, since they all have different nutritional values and associated benefits, explains Natalie Rizzo, a registered dietitian and nutrition editor for TODAY.com.
That said, the healthiest nut butter, if you buy it and don’t make it yourself, will have fewer ingredients, minimal saturated fat, and no added sugar or oils. “The healthiest version is just nuts and salt or unsalted, if you’re watching your sodium intake,” says Rizzo.
Nut butter, in its simplest form, is a spread made by grinding roasted nuts, sometimes with water, into a paste. In general, nut butter is considered healthy when consumed in moderation and as part of an overall balanced, nutritious diet.
This is largely due to the high content of vegetable proteins and healthy fats, which provide the body with energy and ensure that you feel full for longer.
Nuts are also rich in unsaturated fats, which can help lower LDL (bad) cholesterol, support heart and brain health, and help regulate blood sugar levels, Frances Largeman-Roth, author and registered dietitian, previously told TODAY.com.
RELATED: Is Peanut Butter Good For You? 2 Tablespoons a Day May Provide These Health Benefits
According to the American Heart Association, people who regularly eat nut butters have a lower risk of heart disease and type 2 diabetes than people who don’t eat nut butters.
Nut butters are also rich in vitamins and minerals, including vitamin E, magnesium, potassium and zinc, Rizzo notes. These play a role in heart health, skin health, muscle function and more.
Peanut Butter vs Almond Butter: Nutrition Facts
Almonds and peanuts are both healthy and provide very similar amounts of nutrients. “Because the two foods contain similar nutrients, the nut butters are also very similar,” says Rizzo.
A single serving (two tablespoons) of smooth, unsalted peanut butter or almond butter contains approximately the following, says Rizzo:
- 190–195 calories
- 7–8 grams of protein
- 16–18 grams of fat
- 1.5–3 grams of fiber
One big difference is that peanuts are not nuts, but legumes that grow in the ground, while almonds are nuts, Rizzo adds. This has little impact on the nutritional value.
Egg white
Peanut butter and almond butter are both excellent sources of plant-based protein, says Largeman-Roth. However, peanut butter has slightly more protein than almond butter.
One serving of each contains the following amount of protein:
- Peanut butter: 8 grams of protein
- Almond butter: 7 grams of protein
Fat
Peanut butter and almond butter are also both great sources of healthy fats. Because peanuts and almonds are plant foods, they don’t contain cholesterol, Largeman-Roth says.
According to the U.S. Department of Agriculture database, one serving of each contains the following amount of fat:
- Peanut butter: 16 grams total (13 grams unsaturated, 3 grams saturated)
- Almond Butter: 18 grams total (17 grams unsaturated, 1 gram saturated)
Peanut butter and almond butter are both high in heart-healthy unsaturated fats, including oleic acid, a type of omega-9 fatty acid that helps lower LDL cholesterol, Largeman-Roth says.
However, almond butter contains slightly more omega-3 fatty acids, essential fats that support brain and heart health, which we must get from our diet because the body cannot produce them on its own.
According to the USDA, peanut butter and almond butter contain no trans fat (the worst kind), but they do contain some saturated fat.
Saturated fats are considered “bad” fats because they can raise LDL cholesterol and increase the risk of heart disease, TODAY.com previously reported.
Peanut butter tends to be higher in saturated fat than almond butter, with three grams per serving. However, this is still lower than the recommended daily intake. The AHA recommends getting less than 6 percent of your daily calories from saturated fat — for a 2,000-calorie diet, that’s about 13 grams of saturated fat per day.
Fiber
Fiber is a gut-healthy nutrient that helps you feel full, aids in digestion, and promotes heart health. It is found in many plant foods, including nuts and legumes.
However, almond butter is better than peanut butter when it comes to fiber, as almonds are naturally higher in fiber, Rizzo notes.
One serving of almond butter provides about 3 grams of fiber, while peanut butter contains only 1.5 grams.
Sugar
Almond butter and peanut butter can both contain sugar, depending on the manufacturer and any additional flavorings, Rizzo says. If you buy them in the store, neither type of nut butter should contain added sugar, Rizzo says.
However, they may still contain natural sugars that are not added, but which occur naturally in peanuts and almonds.
Almond butter generally contains slightly less natural sugars than peanut butter (2.5 grams compared to 3 grams).
What is healthiest, peanut butter or almond butter?
Peanut butter and almond butter are both nutritious, tasty and satisfying. Ultimately, which one is healthiest for you depends on your individual dietary needs, food allergies and preferences.
However, if you look at the nutritional content alone, there is one that comes out on top. “If I had to pick one, I would say almond butter is healthier,” Rizzo adds. Almond butter has a slightly stronger nutritional profile than peanut butter, making it a top choice.
While they both contain similar amounts of protein and fat, almond butter is richer in fiber and several vitamins and minerals.
“Almond butter has slightly more magnesium and vitamin E than peanut butter, giving it a slight advantage,” says Rizzo. Almond butter also has more calcium and iron than peanut butter.
When it comes to peanut butter, some people are concerned about aflatoxins, a toxin produced by a fungus that grows on peanut plants and has been linked to liver cancer, TODAY.com previously reported.
To minimize health risks, the U.S. Food and Drug Administration regularly tests foods for the presence of aflatoxins, including peanuts and peanut butter, according to the National Cancer Institute. So it’s highly unlikely that you’ll be exposed to dangerous levels from eating peanut butter and it’s generally not a cause for concern.