by Whether you’re looking for a quick sweet and salty snack or a way to add protein to your meal, nut butters are a healthy choice.
Nut butter is delicious, versatile and rich in healthy fats to keep you feeling full. They are also a great source of vitamins, minerals and antioxidants. But do all nut butters pack the same nutritional punch? What about peanut butter vs almond butter?
They are rich, nutritious and nutritious, but is peanut butter or almond butter healthier? Does one have more protein or fewer calories? Dietitians share which one is best to choose and what to consider when choosing a nut butter.
What is the healthiest nut butter?
It’s difficult to choose the healthiest nut butter based on the type of nut because they all have different nutritional values and benefits, explains Natalie Rizzo, registered dietitian and nutrition editor for TODAY.com.
That said, the healthiest nut butter, if you’re buying it and not making it yourself, will have fewer ingredients, minimal saturated fats 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, plant-based protein and healthy fat content, which provides the body with energy and keeps you feeling fuller for longer.
Nuts are also rich in unsaturated fats, which can help lower LDL (bad) cholesterol, support heart and brain health, and help control blood sugar, Frances Largeman-Roth, author and registered dietitian nutritionist, told TODAY. com previously.
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People who regularly eat nut butters have a lower risk of heart disease and Type 2 diabetes than those who don’t include them in their diet, according to the American Heart Association.
Nut butter is also rich in vitamins and minerals, including vitamin E, magnesium, potassium and zinc, notes Rizzo. These play a role in heart health, skin health, muscle function and more.
Peanut butter vs nutritional almond butter
Almonds and peanuts are both healthy and provide very similar amounts of nutrients. “Since the two foods have similar nutrition, the nut butters are also very similar,” says Rizzo.
One serving (two tablespoons) of smooth, unsalted peanut butter or almond butter will contain about the following, says Rizzo:
- 190-195 calories
- 7-8 grams of protein
- 16-18 grams of fat
- 1.5-3 grams of fiber
A big difference is that peanuts are not a nut but a legume, which grows in the soil, whereas almonds are a tree nut, says Rizzo. This has little effect on the nutritional content.
Protein
Both peanut butter and almond butter are great sources of plant-based protein, says Largeman-Roth. However, peanut butter has slightly more protein than almond butter.
One serving of each provides 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 great sources of healthy fats. Because peanuts and almonds are plant-based foods, they contain no cholesterol, Largeman-Roth said.
One serving of each provides the following amount of fat, according to the US Department of Agriculture database:
- Peanut butter: 16 grams total (13 grams unsaturated, 3 grams saturated)
- Almond butter: 18 grams total (17 grams unsaturated, 1 gram saturated)
Both peanut butter and almond butter are rich in heart-healthy unsaturated fatty acids, including oleic acid, a type of omega-9 fatty acid that helps lower LDL cholesterol, according to Largeman-Roth.
However, almond butter is slightly higher in omega-3 fatty acids, essential fats that support brain and heart health, which we must get from foods because the body cannot produce them on its own.
Peanut butter and almond butter have no trans fat (the worst kind) according to the USDA, 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 below the recommended daily intake. The AHA recommends getting less than 6% 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 keeps you feeling full, aids digestion, and promotes heart health. It is found in many plant-based foods, including nuts and legumes.
However, almond butter beats peanut butter in the fiber category, because almonds are naturally richer in fiber, notes Rizzo.
One serving of almond butter provides about 3 grams of fiber whereas peanut butter only has about 1.5 grams.
Sugar
Almond butter and peanut butter can both contain sugar depending on the manufacturer and any added flavorings, says Rizzo. If you’re buying them at the store, both types of nut butters should have no added sugar, says Rizzo.
However, they may still contain some natural sugars that are not added, as it occurs naturally in peanuts and almonds.
Almond butter tends to be slightly lower than peanut butter (2.5 grams versus 3 grams) in natural sugars.
Which is healthier, peanut butter or almond butter?
Both peanut butter and almond butter are nutritious, delicious and satisfying. Ultimately, the healthiest one for you will depend on your individual dietary needs, food allergies and preferences.
However, if you are looking at the nutritional content individually, one comes out on top. “If I had to choose one, I’d say almond butter is healthier,” says Rizzo. Almond butter has a slightly stronger nutritional profile than peanut butter, making it a top choice.
Although they have comparable amounts of protein and fat, almond butter is richer in fiber and some vitamins and minerals.
“Almond butter has slightly more magnesium and vitamin E than peanut butter, which gives it a slight edge,” 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 grown on peanut crops that has been linked to liver cancer, TODAY.com previously reported.
In order to minimize the health risk, the US Food and Drug Administration routinely tests foods for the presence of aflatoxins, including peanuts and peanut butter, according to the National Cancer Institute. So it is unlikely that you will be exposed to dangerous levels by eating peanut butter and it is generally not a cause for concern.
