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Both almond butter and peanut butter are delicious, nutrient-packed spreads. Each has different benefits, downsides, and tastes—but is one better for you than the other?
Almond butter and peanut butter are both high in calories and fat while also being a good source of protein, vitamins, and minerals.
Here’s how they compare:
| Serving size: 2 tablespoons | Almond butter | Peanut butter |
| Calories | 196.4 | 191 |
| Fat | 17.76 grams (g) | 16.4 g |
| Protein | 6.7 g | 7.1 g |
| Carbohydrates | 6.1 g | 7.1 g |
| Fiber | 3.3 g | 1.6 g |
| Folate | 4.24% of the Daily Value (DV) | 6.95% DV |
| Vitamin E | 51.6% DV | 19.4% DV |
| Iron | 6.19% DV | 3% DV |
| Copper | 32.2% DV | 15% DV |
| Magnesium | 21.24% DV | 12.8% DV |
| Manganese | 29.57% DV | 23% DV |
Peanut Butter Wins On:
- Protein
- Folate, a B vitamin critical for red blood cell development, brain function, and fetal development
Almond Butter Wins On:
- Fiber: Fuels the growth of beneficial gut bacteria and supports healthy bowel movements
- Iron: Needed for energy production, oxygen transport, hormone synthesis, and other essential processes
- Vitamin E: Supports immune response and acts as an antioxidant, protecting cells from damage
- Copper: Needed for growth and development, carbohydrate metabolism, iron absorption, and red blood cell formation
- Manganese: Supports immune function, digestion, reproduction, blood sugar regulation, bone health, and more
- Magnesium: Helps regulate blood sugar and blood pressure, and plays a key role in your body’s stress response
Peanut butter isn’t just tasty—it’s packed with:
- Protein, which helps your body with immune function, muscle building, creating hormones and neurotransmitters, and more
- Important nutrients like B vitamins, vitamin E, and manganese
- Monounsaturated fats, which may protect against heart disease by lowering low-density lipoprotein (LDL, or “bad”) cholesterol and triglyceride levels
Peanut butter may also:
- Support healthier blood sugar levels after meals
- Promote cognitive health
Almond butter contains significantly higher levels of fiber, vitamin E, iron, copper, and magnesium than peanut butter. There’s little research on the health benefits of almond butter specifically, but eating almonds may:
- Reduce heart disease risk
- Improve gut health
- Lower blood sugar levels
- Support a healthy body weight
Like peanuts, almonds:
- Are an excellent source of monounsaturated fats
- Protect heart health by lowering LDL cholesterol levels and boosting heart-protective HDL cholesterol levels
While peanut butter and almond butter are nutritious snacks, they can come with certain health risks:
- Allergies: Peanut allergies affect 1.4–2% of people in the United States, while tree nut allergies affect 0.5-1% of the population. If you’re allergic to peanuts or tree nuts, avoid these foods to prevent reactions.
- Added sugar: Many spreads are sweetened to enhance their taste. Too much added sugar can increase your risk of health conditions like fatty liver, cavities, and heart disease.
- Calories: Both spreads are calorie-dense—enjoy in moderation.
Peanut butter and almond butter have slightly different flavor profiles, so you may prefer one over the other.
- Peanut butter has a strong, peanutty flavor and a slightly thicker texture.
- Almond butter has a richer, nuttier taste and an oilier texture.
Taste and texture may also depend on factors like:
- Added sweeteners like honey or sugar
- Added salt
- Added oils, such as canola or palm oil, to improve spreadability
- Natural or artificial flavors
- Grinding process: Both spreads come in smooth or chunky varieties
Almond and peanut butter can be used in the same ways in the kitchen. Here are a few ways to enjoy these tasty spreads:
- Spread on toast or sandwiches
- Add to smoothies or protein shakes
- Pair with fruits like apples or bananas
- Mix into baked goods, like muffins and cookies
- Stir into yogurt or drizzle over pancakes
- Use to make creamy dressings and dips
- Try them in homemade energy ball and granola bar recipes
Amond butter takes the crown when it comes to overall nutrient breakdown. It is a better source of fiber, iron, vitamin E, copper, manganese, and magnesium.
Still, peanut butter delivers:
- Slightly more protein
- Key nutrients like folate
Bottom line: Both can be part of a healthy diet. Choose whichever fits your taste and nutrition needs—but go for unsweetened, minimally processed versions when you can.
While both spreads boast impressive health benefits, almond butter is the more nutritious option overall.
- Almond butter has more fiber and nutrients like vitamin E and magnesium.
- Peanut butter contains slightly more protein and folate.
- Both are linked to improved heart health and lower blood sugar levels.
- Whichever you choose, stick to versions without added sugar.
