Almond Butter vs. Peanut Butter: A Health Comparison Guide

Almond butter and peanut butter are easily the most popular of all the nut butter varieties (sorry, cashew butter!). Both are high-protein, have that irresistible nutty flavor, and are super versatile in the kitchen.

But when it comes to choosing between the two, you might wonder which one is better for you or if there’s a better choice for your health. In this guide, we’re diving into everything you need to know about almond butter vs. peanut butter to make that call.

Let’s start our almond butter vs. peanut butter comparison by taking a closer look at their nutrition profiles and other attributes:

Almond Butter Nutrition Facts

According to the USDA, one serving of almond butter, which is 32 grams (about two tablespoons) contains:

• Calories: 180

• Protein: 7 g

• Total Fat: 16 g

• Carbohydrates: 6 g

• Dietary Fiber: 4 g

• Total Sugars: 2 g

• Saturated Fats: 1 g

Peanut Butter Nutrition Facts

According to the USDA, one serving of creamy peanut butter, which is also two tablespoons, contains the following:

• Calories: 180

• Protein: 7.01 g

• Total Fat: 15 g

• Carbohydrates: 8 g

• Dietary Fiber: 2 g

• Total Sugars: 3 g

• Saturated Fat: 2.50 g

Here is a look at how almond butter and peanut butter diverge in some key areas — we’ll let you know which is the winner in each category.

Calories

Almond butter calories: Almond butter contains a fair amount of calories (180 in two tablespoons), but that doesn’t mean it’s unhealthy. The calories are packed with nutrients like healthy fats, protein, and fiber. These components make it both satisfying and filling.

Peanut butter calories: Peanut butter has the same amount of calories as almond butter in a single serving. Like almond butter, it also contains many healthy ingredients that make it filling and energy-boosting. Peanut butter has half the amount of fiber in two tablespoons compared to almond butter.

The winner: They’re pretty much even when it comes to calories. The key is moderation. But when it comes to fiber, almond butter wins.

Since eating too much nut butter can contribute to overall calorie intake, and, thus, possibly weight gain, it’s best to practice portion control. If you're unsure about portioning, just double-check the serving size on the nutrition label.

Protein

Almond butter protein: Almond butter is a solid plant-based protein choice with 7 grams in a serving. That said, it’s important to keep in mind that almond butter is lower in some essential amino acids compared to animal proteins. Essential amino acids are key for things like mineral absorption, which supports other bodily functions.

Peanut butter protein: Peanut butter is also a good source of protein, offering almost the same amount per serving as almond butter with 7.01 grams of protein per two tablespoons.

The winner: Once again, they almost shake even, though peanut butter has a tiny bit more protein than almond butter. It’s always best to check the specific nutrition labels while shopping. If you want to boost your protein intake even further while still using plant-based options, try pairing them with things like whole grain toasts and legumes or adding some seeds to a smoothie or salad dressing for a balanced meal.

Fats

Almond butter fats: Almond butter is relatively high in fat, with about 16 grams per two tablespoons. But not all fats are the same — most of the fats in almond butter are heart-healthy unsaturated fats, which are good for your overall health.

Peanut butter fats: Peanut butter also contains healthy fats, but it has a smidge less — about 15 grams per serving. It’s also rich in polyunsaturated fats, which might help support healthier cholesterol levels. That said, peanut butter usually has a bit more saturated fat than almond butter (2.5 grams in peanut butter vs. 1 gram in almond butter).

The winner: Generally, almond butter is a slightly better choice when it comes to fat content. Still, the amount of saturated fat in both types of nut butter can vary depending on the type you get and how processed it is (the same is true for things like sodium and added sugars). When in doubt, look at the nutrition label.

Carbs

Almond butter carbs: Almond butter is pretty low in carbs, with just 2% of your daily value in two tablespoons.

Peanut butter carbs: Peanut butter is slightly higher in carbs, though only by 2 grams. It also has one more gram of total sugar in a serving.

The winner: In the carb category, almond butter takes the win, though it’s by just a small margin.

Fiber

Almond butter fiber: A two-tablespoon serving of almond butter packs in a solid 4 grams of fiber, making it a great option for supporting digestion and overall gut health and keeping you satisfied for longer.

Peanut butter fiber: Peanut butter offers 2 grams of fiber per serving, which is less than what you get from almond butter. While it can still help with satiety and digestion, it doesn't provide as much fiber as its almond counterpart.

The winner: Almond butter takes the win again, delivering double the fiber content per serving compared to peanut butter. If fiber's a priority for you, almond butter may be the way to go.

Vitamins and Minerals

Almond butter vitamins and minerals: Almond butter is a solid source of a variety of vitamins and minerals, including:

• Vitamin E

• Vitamin B2 (riboflavin)

• Calcium

• Copper

• Magnesium

• Niacin

• Phosphorus

• Potassium

• Iron

Peanut butter vitamins and minerals: Peanut butter also offers a solid range of vitamins and minerals, including:

• Vitamin E

• Vitamin B3 (niacin)

• B vitamins

• Folate

• Manganese

• Magnesium

• Phosphorus

The winner: Almond butter takes the lead in this category, especially thanks to its higher vitamin E, calcium, and magnesium content compared to peanut butter. However, peanut butter does have an edge over almond butter in the niacin (a kind of B vitamin) department.

So, after looking at the differences between almond butter vs. peanut butter, what's the bottom line?

Both almond butter and peanut butter are great plant-based sources of protein and both are packed with essential vitamins and minerals. In general, their health benefits are pretty similar.

Here’s a quick breakdown of what they each can offer:

• Improved heart health. Research shows that eating tree nuts, peanuts, and their nut butter counterparts may help lower the risk of heart disease, thanks to their healthy fats. Almond butter is richer in monounsaturated fats, while peanut butter has a more even mix of mono- and polyunsaturated fats. When enjoyed in moderation, both can support healthy cholesterol levels, but almond butter might have a slight heart-health edge with its lower level of saturated fat and extra vitamin E.

• Blood sugar management. Some studies show that tree nut and peanut butter consumption could help stabilize blood sugar levels, potentially lowering the risk of diabetes. But evidence linking this directly to diabetes prevention is still limited, so more research is needed to better support this connection.

• Weight loss support. While there’s still much to learn, one study found that women who ate nuts (including peanuts) had a lower risk of obesity. This might be because both kinds of nut butter are rich in fiber and protein, which can keep you feeling fuller longer. When paired with regular exercise, nut consumption may also help build muscle and stabilize blood sugar — both of which are important pieces to the weight management puzzle. But when all is said and done the studies focused on nut consumption, not nut butter. Remember that both almond butter and peanut butter are calorie-dense, so portion control is essential if working on weight loss.

• Lower inflammation and cellular protection. Both almond butter and peanut butter have lots of antioxidants, which can help reduce inflammation and protect cells from damage.

The takeaway here? Both options are healthy, but almond butter has a slight edge in terms of fiber, calcium, and magnesium content, which may make it a better option for supporting bone health and digestion for some people.

So, that brings us back to the burning question: Is almond butter healthier than peanut butter? In general, almond butter seems to have a small edge in terms of nutritional benefits. However, both are healthy choices when enjoyed in moderation, and switching between the two is a great way to reap the benefits both of them offer — and keep things interesting.

Both peanut butter and almond butter are pretty low-maintenance pantry staples. Unopened, they can last anywhere from six to nine months when kept at room temperature. Once you crack them open, they’re good for about two to three months.

Just make sure to check the expiration date on the label, and follow any specific storage tips since those can vary depending on the brand or type you keep in stock.

When it comes to flavor, almond butter is a bit milder compared to peanut butter. Almonds have a subtle, nutty taste, while peanuts bring a bolder, earthy flavor to the table.

Almond butter also tends to be grainier in texture (even when you reach for a “creamy” jar as opposed to “crunchy”).

Another key difference that we’ve alluded to throughout this guide: Almonds are tree nuts, while peanuts are legumes that grow underground, as part of a plant. Another way to look at it? Tree nuts are considered fruits, while legumes fall under the vegetable umbrella. The more you know!

So why does this matter? The distinction is mostly helpful when it comes to allergies, which we’ll discuss below.

Peanut allergies are more common than almond allergies and are the leading cause of severe food-related allergic reactions. But both peanuts and almonds can cause severe reactions, including anaphylaxis. While 30% of individuals with peanut allergies are also allergic to tree nuts, having a tree nut allergy doesn't automatically mean a person is allergic to peanuts.

Symptoms of anaphylaxis may include:

• Dizziness

• Trouble breathing

• Wheezing

• Rapid heartbeat

• Swelling

• Hives

If you have any of these symptoms after eating either almond butter or peanut butter, seek immediate medical attention.

If you already know you’re allergic and are on the hunt for a nut-free alternative, sunflower seed butter is a great option. Sunflower seeds are not considered nuts, and people with peanut or tree nut allergies may still tolerate them. However, it's essential to consult with an allergist before adding them to your diet if you have peanut or almond allergies.

Whether price is a deciding factor in your choice between peanut butter and almond butter depends on your budget, but there is a notable difference there when it comes to these two nut butters.

In general, almond butter is significantly more expensive than peanut butter. While a 16-ounce jar of peanut butter typically costs less than $5, the same amount of almond butter can go for more than $10.

There are so many ways to enjoy these two kinds of healthy nut butter.

The differences between almond butter and peanut butter are pretty subtle, and they both pair really well with sweet and savory dishes. For instance, they are great additions to:

• Smoothies and acai bowls

• Granola

• Overnight oats

• Baked goods

• Salad dressings, dipping sauces, and marinades

• Fruit slices and crudités

We could keep going — the possibilities are pretty much endless.

When it comes to almond butter and peanut butter, both are nutrient-packed, versatile options with similar health benefits. Here’s a quick breakdown to keep in mind next time you navigate the nut butter aisle:

• There are some nutrition differences. Almond butter has the edge in fiber, calcium, magnesium, and vitamin E. That said, peanut butter contains more niacin and slightly more protein, but it also tends to have higher levels of saturated fat.

• They have a number of shared health benefits. They’re excellent sources of plant-based protein, healthy fats, and antioxidants. Both can support heart health, weight management, and blood sugar control, when used in moderation.

• Their taste and texture varies a bit — as does their price. Almond butter has a milder, nuttier flavor with a slightly grainier texture. Meanwhile, peanut butter is bolder and creamier, with a more earthy taste. There is also a good chance you’ll end up paying more for a jar of almond butter than you would for peanut butter, if cost is a factor.

• There is no need to choose. Almond butter is slightly more nutrient-dense, but peanut butter holds its own as a flavorful and healthy option. Switching between the two allows you to enjoy the benefits of both while keeping your meals interesting and balanced.

Long story short: Both are a healthy nut butter option when enjoyed in moderation.

Looking for more plant-based nutrition info? Here’s how tofu and tempeh stack up against each other and how you can incorporate them into your diet.