Almond Butter vs. Peanut Butter: Choosing the Healthier Nut Butter

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.

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.

Calories

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?

carbohydrates

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.

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.

the basic

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.

Fat

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.

protein

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

sugars

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

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

Which is healthier nut butter, almond butter, or peanut butter?

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