What Is Healthier Peanut Butter Or Almond Butter?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What is healthier peanut butter or almond butter?  The nutrition facts of Almond butter are the following:

Calories: 101 calories

Protein: 2.4 grams

Carbohydrates: 3.4 grams

Total Fat: 9.5 grams

Sugar: 0 grams

What is healthier peanut butter or almond butter?  Photo credit: iStock-bhofack2

One of the reasons why almond butter is a little healthier than peanut butter is it has more vitamins, minerals, and fiber. Peanut butter has more protein than almond butter. But peanut butter and almond butter are equal in calories and sugar.

One of the unhealthier things about both almond and peanut butter is that they are high in monounsaturated fat. And research studies have shown that this fat is linked to lower risk of heart disease and blood sugar control.

Almond butter is high in Vitamin E and in fact it has three times more Vitamin E than peanut butter.  Vitamin E is an antioxidant that helps to stop the development of plaques in your arteries which can prevent the occurrence of heart attack.

Almond butter has two times more iron than peanut butter and 7 times more calcium than peanut butter.


When it comes to fiber two teaspoons of almond butter has 3.3 grams of fiber and two teaspoons of peanut butter has 1.6 grams of fiber.


Regarding protein, 6.7 grams of protein has one serving of almond butter. And one serving of peanut butter contains 7.1 grams of protein.

There are several research studies that have shown that eating peanut butter regularly is less likely to have heart disease and type 2 diabetes. Another study showed that in over 6000 women who had Type 2 diabetes that when they ate more than 5 servings of nuts or peanut butter per week, they had a lower risk of cardiovascular disease.

The Bottom Line is almond butter is healthier than peanut butter as it has more vitamins, minerals, and fiber. But peanut butter has more protein than almond butter.

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  2. Terés S, Barceló-Coblijn G, Benet M, Alvarez R, Bressani R, Halver JE, Escribá PV. Oleic acid content is responsible for the reduction in blood pressure induced by olive oil. Proc Natl Acad Sci U S A. 2008 Sep 16;105(37):13811-6. doi: 10.1073/pnas.0807500105. Epub 2008 Sep 4. PMID: 18772370; PMCID: PMC2544536.
  3. Carrillo C, Cavia Mdel M, Alonso-Torre S. Role of oleic acid in immune system; mechanism of action; a review. Nutr Hosp. 2012 Jul-Aug;27(4):978-90. doi: 10.3305/nh.2012.27.4.5783. PMID: 23165533.
  4. Schwingshackl L, Hoffmann G. Monounsaturated fatty acids and risk of cardiovascular disease: synopsis of the evidence available from systematic reviews and meta-analyses. Nutrients. 2012 Dec 11;4(12):1989-2007. doi: 10.3390/nu4121989. PMID: 23363996; PMCID: PMC3546618.
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