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 butters are delicious, versatile and rich in healthy fats to keep you feeling full. They’re also a great source of vitamins, minerals and antioxidants. But do all nut butter pack the same nutritional punch? What about peanut butter vs. almond butter?
They’re both rich, nutty and nutritious, but is peanut butter or almond butter is healthier? Does one have more protein or fewer calories? Dietitians share which one is the top pick 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 associated with them, 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 are watching your sodium intake,” says Rizzo.
Nut butter in its simplest form is a spread made from grinding up roasted nuts, sometimes with water, into a paste. Generally, 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 aid in blood sugar control, Frances Largeman-Roth, author and registered dietitian nutritionist, previously told TODAY.com.
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People who regularly eat nut butters have a lower risk of heart disease and Type 2 diabetes than those who do not include them in their diet, according to the American Heart Association.
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
Almond and peanuts are both healthy and provide very similar amounts of nutrients. “Since the two foods have similar nutrition, the nut butters are very similar too,” says Rizzo.
A single serving (two tablespoons) of smooth, unsalted peanut butter or almond butter will contain roughly the following, says Rizzo:
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190–195 calories
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7–8 grams of protein
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16–18 grams of fat
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1.5–3 grams of fiber
A major difference is that peanuts are not a nut but a legume, which grows in soil, whereas almonds are a tree nut, Rizzo adds. This slightly impacts the nutrient content.
Protein
Peanut butter and almond butter are both excellent sources of plant-based protein, says Largeman-Roth. However, peanut butter contains slightly more protein than almond butter.
One serving of each provides the following amount of protein:
Fat
Peanut butter and almond butter are also both great sources of healthy fats. Because peanuts and almonds are plant-based foods, they do not contain any cholesterol, Largeman-Roth said.
One serving of each provides the following amount of fat, according to the U.S. Department of Agriculture database:
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Peanut butter: 16 grams total (13 grams unsaturated, 3 grams saturated)
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Almond butter: 18 grams total (17 grams unsaturated, 1 gram saturated)
Peanut butter and almond butter both contain plenty of heart-healthy unsaturated fatty acids, including oleic acid, a type of omega-9 fatty acid which helps lower LDL cholesterol, per Largeman-Roth.
However, almond butter is slightly higher in omega-3 fatty acids, essential fats that support brain and heart health, which we need to get from foods because the body can’t produce them on its own.
Peanut butter and almond butter do not contain any trans fat (the worst kind), per 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 in digestion, and promotes heart health. It’s found in many plant-based foods, including nuts and legumes.
However, almond butter has peanut butter beat in the fiber category, as almonds are naturally more rich in fiber, Rizzo notes.
One serving of almond butter provides about 3 grams of fiber whereas peanut butter only contains about 1.5 grams.
Sugar
Almond butter and peanut butter can both contain sugar depending on the manufacturer and any additional flavorings, says Rizzo. If you’re buying them at the store, both types of nut butter should not have any added sugar, says Rizzo.
However, they can still contain some natural sugars which are not added, as it’s found naturally in peanuts and almonds.
Almond butter tends to be slightly lower than peanut butter (2.5 grams compared to 3 grams) in natural sugars.
Which is healthiest, peanut butter or almond butter?
Peanut butter and almond butter are both nutritious, tasty and satisfying. Ultimately, the healthiest one for you will depend on your individual dietary needs, food allergies and preferences.
However, if you’re just looking at the nutrition content alone, one comes out on top. “If I had to choose one, I’d say almond butter is healthier,” Rizzo adds. Almond butter has slightly stronger nutrition profile than peanut butter, making it a top choice.
Although they both have comparable 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 edge,” says Rizzo. Almond butter also contains more calcium and iron than peanut butter.
When it comes to peanut butter, some people have concerns 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 U.S. Food and Drug Administration regularly tests foods for the presence of aflatoxins, including peanuts and peanut butter, per the National Cancer Institute. So it’s highly unlikely that you’ll be exposed to dangerous levels by eating peanut butter and generally not a cause for concern.
This article was originally published on TODAY.com
