Almond butter and peanut butter can be part of a balanced diet.
Whether you are following a ketogenic eating plan or not, this nut butter can help you meet your nutritional needs in the right amounts.
Almond butter comes from ground almonds while peanut butter comes from ground peanuts, with ingredients added for flavor and texture.
When searching for the best nut butter, it’s important to pay attention to detail.
In this article, we’ll dive into the nutrition basics of almond butter and peanut butter per serving, the potential risks associated with these spreads, how to use them, and low-carb recipes to try.
Almond Butter vs Peanut Butter
Both nut butters contain calories and similar amounts of carbs, fat, and protein in 1 tablespoon, or 16 grams, according to the USDA.[*][*].
If you are looking to maintain a healthy weight, one of them can be a good choice to boost satiety while satisfying your cravings.
|Nutritional information (1 tablespoon or 16 grams)||almond butter||Peanut Butter|
|carbohydrates||3 grams||3 grams|
|the basic||1.6 grams||1.5 grams|
|Fat||9 grams||8 grams|
|protein||3.4 grams||4 grams|
|sugar content||1 gram||1.7 grams|
Note that in real situations, these values may vary depending on the brand. For example, some nut butters contain added sugars and high amounts of carbohydrates that can easily get you out of ketosis. However, always check the Nutrition Facts label when shopping for nut butters at the grocery store and stick to the natural versions.
While both nut butters are high in calories—almond butter has 98 calories and peanut butter has 96—they are also high in dietary fat and protein, which promote satiety and reduce energy intake.[*].
Since nut butters have essentially the same calorie content, they are equally good when it comes to controlling your calorie intake. Just be careful not to exceed one or two tablespoons at a time to avoid unnecessary weight gain.
Read more: Do calories matter on keto?
Almond butter and peanut butter provide 3 grams of total carbs per serving, making them an option for those trying to keep their daily total carbs low.
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Keep in mind that when following the keto diet, you are only allowed up to 50 grams of carbohydrates per day to enter ketosis.[*].
You can definitely consume more than 1 tablespoon of nut butter as long as it fits your daily carbohydrate quota while leaving room for other meals.
Including fiber in your diet helps regulate bowel movements, normalize blood sugar levels, increase fullness, and support healthy weight loss.[*].
Since fiber is found in all plant foods, you can eat it through almond butter or peanut butter. Between the two, almond butter has a slightly higher fiber content.
Peanuts and almonds are naturally rich in healthy fats, especially monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).[*].
Including these beneficial fats in your diet can help regulate inflammation and reduce the risk of heart disease[*][*].
A serving of almond butter contains slightly more fat than peanut butter.
If you are looking for a source of plant-based protein, nut butter can fulfill that need. In terms of protein content, peanut butter contains 4 grams of protein while almond butter contains 3.4 grams of protein in one tablespoon, making peanut butter a clear winner.
Regardless of your diet, consuming adequate protein is important. Protein plays key roles, including physical strength, muscle maintenance, immunity, and survival[*].
Read more: How Much Protein Should You Eat on a Keto Diet
In general, almond butter and peanut butter are low-sugar options. However, be aware that many nut butters contain additional ingredients that increase their sugar content. (Unfortunately, commercial nut butters are common sources of hidden sugars.)
Watch out for sugar, which can come under different names, such as honey, glucose, high-fructose corn syrup, concentrated fruit juice, maple syrup, agave, and dextrose.
Better yet, make your own nut butter at home – or opt for a natural nut butter with few but clean ingredients like Keto Perfect Nut Butter and SuperFat Nut Butter.
We don’t use sugar in our nut butter. Instead, we sweeten it with stevia and erythritol, which don’t raise blood sugar levels.
vitamins and minerals
In addition to dietary fiber, nuts provide a variety of nutrients[*]:
- Folic acid for cell growth and red blood cell formation
- Calcium for nerve function and muscle contraction
- Magnesium for protein synthesis, blood pressure regulation and energy production
- Potassium for water balance and muscle contraction
Getting adequate amounts of vitamins and minerals is vital to staying healthy. Nut butters are just one of the many foods you can get micronutrients from.
Potential Dangers of Almond Butter or Peanut Butter
While almonds and peanuts are health-promoting foods, they can carry some risks depending on who is eating the nut butter and how the product is made.
Allergens are found in nuts that may trigger an immune response in sensitive people.
For example, almond proteins, including amandin (a major storage protein), have been identified as allergens[*]. Meanwhile, peanuts contain 12 allergens, with Ara h2 being cited as the most effective peanut allergen.[*].
Signs and symptoms of a nut allergy include hives, redness and swelling, digestive problems, and difficulty breathing.
Make sure to check if you are allergic to almonds or peanuts before eating nut butter.
Another potential risk, especially with peanut butter, is salmonella infection – which is common in raw nuts[*].
The removal of salmonella from nut butter requires roasting the nuts and making sure that the nut butter is not contaminated after the roasting process[*]. In other words, proper handling reduces the risk of nuts turning into a source of harmful bacteria.
How to use nut butter
Get the most out of your nut butter jar with these ideas:
- Spread a tablespoon on low-carb bread as a pre- or post-workout snack
- Use peanut butter as a binder for homemade protein bars
- Make keto fat bombs (with ingredients like dark chocolate, MCT oil, and sea salt)
- Mix 1 tablespoon into your smoothie for extra fat and flavor
- Put it in low carb pasta sauces
- Enjoy it straight from the jar, but be careful with your portion sizes
The perfect keto butter recipes you can try
Here are five delicious recipes that include nut butters:
Which is healthier nut butter, almond butter, or peanut butter?
A side-by-side comparison shows that almond butter is a better choice than peanut butter in terms of being high in fat and fibre. Almond butter is also low in sugar.
But overall, nut butters support a healthy weight and lifestyle, especially because they’re low in carbohydrates and provide important vitamins and minerals in your diet.
Don’t forget to check nut butter labels for added sugars and artificial ingredients before putting the jar in your cart. For nut butters with high-quality ingredients, choose Perfect Keto or SuperFat.
Questions and Answers (FAQs) for Almond Butter and Peanut Butter
Here are quick answers to the most frequently asked questions about nut butter:
Is peanut butter or almond butter better for weight loss?
While both nut butters have similar nutritional properties, peanut butter may be better because it has fewer calories and more protein per serving. Controlling your calorie intake may support your weight loss efforts, while protein increases feelings of fullness and helps boost metabolism.
Which nut butter is the healthiest?
It doesn’t matter if you eat peanut butter or almond butter – both support health as long as they are made using natural ingredients and the nuts are handled safely to prevent any foodborne illness.
Which nut butter has the highest protein?
Compared to almond butter, peanut butter contains more protein, about 4 grams in one tablespoon. Protein has many benefits, including tissue repair, muscle maintenance and strength, weight loss, and appetite control.
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