Almond Butter vs. Peanut Butter: Which Is Healthier?

Peanut and almond butter contain similar calories, protein, fat, and carbohydrates. Almond butter is a better source of fiber, iron, vitamin E, copper, manganese, and magnesium than peanut butter:

• Iron is needed for energy production, oxygen transport, hormone synthesis, and other important biological processes.
• Vitamin E supports immune response and acts as an antioxidant, protecting cells from damage.
• Copper is necessary for growth and development, carbohydrate metabolism, iron absorption, and red blood cell formation.
• Manganese is involved in immune function, digestion, reproduction, blood sugar regulation, bone health, and more.
• Magnesium is needed for proper blood sugar and blood pressure regulation and plays an important role in your body’s stress response.

Almond butter is also a better source of fiber, a nutrient that fuels the growth of beneficial bacteria in the digestive tract and supports regular and comfortable bowel movements.

Peanut butter is a better source of folate, a B vitamin critical for red blood cell development, brain function, and fetal neurological development.

Two tablespoons of peanut butter contain 7.1 grams of protein, which your body breaks down into amino acids. Amino acids are necessary for immune function, muscle building, creating hormones and neurotransmitters, and more.

Peanut butter also contains several important nutrients, including B vitamins, vitamin E, and manganese. It’s also high in monounsaturated fats, which may protect against heart disease by lowering low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels.

A recent review found that peanut consumption was associated with lower total cholesterol ratios of LDL cholesterol vs. high-density lipoprotein (HDL or “good”) cholesterol and triglyceride levels compared to control groups. A lower total cholesterol and LDL cholesterol/HDL cholesterol ratio is associated with a lower risk of heart disease.

Eating peanut butter may also support healthier blood sugar levels after meals and promote cognitive health.

Though slightly lower in protein and folate than peanut butter, almond butter contains significantly higher levels of fiber, vitamin E, iron, copper, and magnesium. This makes almond butter a healthier choice when it comes to nutrient breakdown. 

While little research exists on the health benefits of almond butter specifically, evidence suggests that eating almonds may reduce the risk of heart disease, improve gut health, lower blood sugar levels, and support healthy body weight.

One review found that diets rich in almonds significantly lowered hemoglobin A1c (HbA1c)—a marker of long-term blood sugar control—and body mass index (BMI) in people with type 2 diabetes. The review also found that almond-based diets significantly improved bacteria in your gut.

Like peanut butter, almonds are an excellent source of monounsaturated fats and have also been shown to protect heart health by lowering LDL cholesterol levels and boosting heart-protective HDL cholesterol levels.

The greatest health risk associated with both almond and peanut butter is that peanuts and tree nuts are common allergens. Peanuts and tree nuts like almonds are part of the “Big Eight,” a term for eight foods responsible for 90% of food-based allergic reactions in the United States.

People with allergies to peanuts and/or tree nuts can have severe symptoms after consuming these foods. One of them is anaphylaxis, a life-threatening allergic reaction that can cause swelling of the throat, breathing difficulties, and even death. 

Peanut allergies affect 1.4–2% of people in the U.S., while tree nut allergies affect 0.5-1% of the population. If you’re allergic to peanuts or tree nuts, avoiding these foods and all products made with them is critical.

Almond and peanut butter can also be a source of added sugar, as many products are sweetened to enhance their taste. Consuming too much added sugar can increase the risk of health conditions like fatty liver, cavities, and heart disease.

It’s best to choose almond butter and peanut butter products without added sugar whenever possible. It’s also important to remember that almond butter and peanut butter are high in calories and should be consumed in small amounts. 

Peanut butter and almond butter have different tastes and textures. Peanut butter has a strong, peanutty flavor, while almond butter has a richer, nuttier taste.

Peanut and almond butter are available in chunky and smooth styles, but almond butter generally has a slightly oilier texture. The taste and texture of almond and peanut butter products depend on added ingredients such as sweeteners, oils, and salt. Many flavored almond and peanut butter products are sweetened with honey or sugar and may contain natural or artificial flavors.

Some products contain added oils, such as canola or palm oil, to improve spreadability. If you prefer to avoid added ingredients like sweeteners and oils, choose products made with only almonds or peanuts.

Almond butter and peanut butter can be used in the same ways in the kitchen. Here are a few ways to enjoy these tasty spreads:

• Spread them on toast or sandwiches
• Add them to smoothies or protein shakes
• Spread them on fruit, like bananas and apples, for a simple snack
• Mix them into baked goods, like muffins and cookies
• Try them in homemade energy ball and granola bar recipes
• Use them to make creamy dressings and dips

Almond and peanut butter are both healthy foods, but almond butter is more nutritious in terms of fiber, vitamins, and minerals.

Almond butter is a better source of fiber, iron, vitamin E, copper, manganese, and magnesium than peanut butter. Still, peanut butter provides important nutrients like folate, vitamin E, and manganese. 

Peanut butter and almond butter have different tastes and textures, so you may prefer one over the other.  Both of these spreads can be part of a healthy diet, but it’s best to choose almond and peanut butter products made with limited ingredients. When possible, also try to avoid those made with added sugars.

Peanut and almond butter are both linked to health benefits like improved heart health and lower blood sugar levels. However, almond butter offers more fiber and contains higher levels of certain vitamins and minerals, such as vitamin E and magnesium.

No matter which spread you choose, it’s best to choose peanut butter and almond butter products without added sugar.