Clinically examined by Natalie Butler, R.D., L.D.-- Composed by Jacquelyn Cafasso-- Upgraded on May 30, 2019

You are watching: Are almonds better for you than peanuts

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Peanut butter has actually been a staple in the American cupboard for years. However recently, various other sorts of nut butters, such as almond butter, are beginning to get in appeal.

This current pattern in the nut butter market elevates the inquiry: Which nut butter is the healthiest? While the cost of almond butter is commonly greater than the rate of peanut butter, does that imply it's much healthier?

When confronted with numerous choices, making the healthy and balanced option isn't typically clear. We'll damage down the dietary material of both almond and also peanut butter to identify which one has the larger health and wellness benefit.

Simply bear in mind, it's the entire plan of nutrients, not simply a couple of, that figures out exactly how excellent a food is for your health and wellness.

Almond butter nourishment realities

Almond butter, plain, without salt included, 1 tbsp

Calories 101 calories
Healthy protein 2.4 g
Carbohydrates 3.4 g
Overall fat 9.5 g
Sugar 0 g

Almond butter vs. peanut butter: Nutritional contrast

For a fast response, both nut butters do have comparable dietary worth. Due to the fact that it has even more vitamins, minerals, and also fiber, Almond butter is a little much healthier than peanut butter.

Both nut butters are about equivalent in calories and also sugar, yet peanut butter has a little bit extra healthy protein than almond butter.


A lot of nuts and also nut butters have to do with the exact same in regards to calories per ounce. 2 tbsps of either peanut or almond butter has simply under 200 calories, so if your major issue is with calories, there's no distinction.

Nevertheless, all nut butters are taken into consideration high in calories about various other foods, so beware with just how much you are spreading out on your salute.

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Healthy and balanced fats

Mostly all sorts of nuts include a huge quantity of fat, yet that does not imply they misbehave for you. The kind of fat is one of the most essential variable to take into consideration, and also this is where almond butter has a small side over its peanut equivalent.

Both almond butter and also peanut butter are high in monounsaturated fat, the kind of fat connected to a decrease in heart problem as well as far better blood sugar level control.

Nevertheless, a 2-tablespoon offering of almond butter has approximately 25 percent extra monounsaturated fat than the exact same quantity of peanut butter.

An offering of peanut butter likewise has more than two times as much hydrogenated fat as an offering of almond butter. While hydrogenated fat isn't always dangerous in small amounts, excessive of it can increase your cholesterol, which can raise your threat of heart disease.

Victor? Almond butter.

Learn more: The wellness advantages of nut butter>>

Minerals as well as vitamins

Almond butter is the frontrunner once again, as soon as you look much more very closely at the nutrient web content.

It includes virtually 3 times as much vitamin E, two times as much iron, and also 7 times much more calcium than peanut butter.

As an antioxidant, vitamin E aids quit the advancement of plaque in your arteries, which can tighten them and also ultimately create a cardiac arrest. Calcium sustains the health and wellness of your bones, as well as iron is crucial for your red cell.

Peanut butter isn't always doing not have in minerals as well as vitamins. It has a lot of vitamin Calcium, iron, and also e, as well. It simply does not have fairly as long as almond butter. Both peanut butter as well as almond butter consist of a healthy and balanced dosage of potassium, zinc, biotin, and also magnesium.

Champion? Almond butter.


Fiber makes you really feel complete quicker, which might assist you preserve a healthy and balanced weight. It likewise aids reduced your cholesterol.

The good news is, all nuts consist of fiber. Almond butter as soon as again comes out on leading contrasted to peanut butter when it comes to fiber material. 2 tbsps of almond butter has about 3.3 grams of fiber, while 2 tbsps of peanut butter has simply 1.6 grams.

Champion? Almond butter.

Find out more: What's the most effective fiber supplement?>>

Healthy protein

Nut butters are a wonderful resource of veggie healthy protein. As it ends up, peanut butter has a little lead over almond butter in regards to healthy protein material.

There are 6.7 grams of healthy protein in an offering of almond butter, as well as 7.1 grams of healthy protein in an offering of peanut butter. In contrast, one huge egg has simply over 6 grams of healthy protein.

Champion? Peanut butter.

Find out more: 19 high-protein veggies as well as just how to consume even more of them>>


This is where it obtains complicated. While almond butter has much less sugar, all-natural almond butter as well as peanut butter are both rather reduced in sugar generally. Understand, nevertheless, that some brand names of nut butters are sweetened with sugarcoated.

Whatever nut butter you select, go for the all-natural variation. To put it simply, inspect the components tag as well as see to it sugar isn't on it.

Victor? It's a connection!

See more: 7 Potential Benefit Of Krill Oil Omega 3, 7 Potential Benefits Of Krill Oil

Study has actually revealed time after time that individuals that routinely consist of nuts or nut butters in their diet plans are much less most likely to have heart problem or kind 2 diabetes mellitus than those that do not consume nuts frequently.

Study additionally recommends that normal usage of nuts does not add to weight problems, although that nuts are high in calories.

A lot of research studies discover that the kind of nut or nut butter does not matter. As an example, a research in over 6,000 ladies with kind 2 diabetic issues located that consuming 5 or even more portions of either nuts or peanut butter each week dramatically decreased the threat of heart disease.

Find out more: The wellness advantages of nut butter>>

On a purely dietary basis, the decision is that almond butter is healthier than peanut butter, however just by a little bit.

Considered that almond butter is a harder appealed your purse, unless you have an unique choice for almonds, peanut butter is still an outstanding healthy and balanced option. Rotating in between the 2 is a flawlessly affordable remedy if you're actually not certain.

Simply bear in mind to select a nut butter that does not have any kind of additional sugar, partly hydrogenated oils or trans fats, or fabricated components. The tag ought to have simply one component: "peanuts" or "almonds" (as well as perhaps a pinch of salt). Similar to any kind of kind of food, small amounts is crucial.

If you're encouraged that almond butter is the means to go, or wish to trying out the huge range of nut butters offered today, you can attempt making your very own in a food mill or acquiring wholesale online to reduce prices.