Almond Butter vs Peanut Butter: Which Is the Healthier Option?

Almond Butter Nutrition (per 1 tablespoon, plain)

• Calories: 98
• Protein: 3.4 grams
• Carbohydrates: 3 grams
• Fiber: 1.6 grams
• Total fat: 9 grams
• Sugar: 0.7 grams

Peanut Butter Nutrition (per 1 tablespoon, plain)

• Calories: 96
• Protein: 3.6 grams
• Carbohydrates: 3.6 grams
• Fiber: 1 gram
• Total fat: 8.2 grams
• Sugar: 1.7 grams

Which Is Healthier?

1. Calories

As you can see above, the calorie count of almond butter and peanut butter is essentially the same. We will note, though, that relative to other foods, pretty much all nuts and nut butters are considered higher-calorie, so make sure not to drown your toast—just a thin layer should suffice.

Winner: Tie

2. Fats

Nuts and nut butters also contain a substantial amount of fat. But before you shun them from your diet, know that the type of fat they contain is largely good for you. Both almond butter and peanut butter are high in monounsaturated fat, which has been linked to a reduction in heart disease and better blood sugar control. However, a serving of almond butter does contain a touch more monounsaturated fat than peanut butter.

Winner: Almond Butter

3. Protein
You probably already know this, but nut butters are a great source of vegetable protein. What you might not know is that peanut butter has a small lead over almond butter when it comes to this important nutrient. There are 6.7 grams of protein in a serving of almond butter, and 7.1 grams of protein in a serving of peanut butter. In comparison, one large egg has just over 6 grams of protein.

Winner: Peanut Butter

4. Sugar

As long as you’re buying natural peanut and almond butters that are free of preservatives and added flavors, neither is considered a significant source of sugar, though almond butter does contain a touch less per serving.

Winner: Almond Butter

5. Fiber

Per a chart from a 2005 study from the University of Minnesota, fiber leads to greater satiety, less insulin secretion, and more short-chain fatty acids. Basically, all things that lead to less body weight. Again, almond butter slightly outweighs peanut butter in the fiber category, with 1.6 grams per one tablespoon.

Winner: Almond Butter

What’s the ultimate winner?

Though both peanut butter and almond butter can both be part of a healthy, balanced diet, almond butter does have a slight nutritional edge over peanut butter. Keep in mind, though, that all of the nutritional facts above are based on nut butters without added sugars, oils or additives. When you’re out shopping for nut butter, look for nutritional labels that list just one ingredient: Peanuts or almonds (and maybe a pinch of salt). Also, as mentioned earlier, moderation is key, but that’s with every type of food, right?

Are there any risks associated with almond or peanut butter?

Delicious and nutritious as they both may be, nuts are extremely common allergens. (Peanuts are technically legumes, not nuts, but they're still common allergens.) When it comes to peanuts, almonds or any other type of nut or nut butter, folks should use caution when trying new ones and avoid any known allergens.

How to Make Almond Butter

If you’ve ever bought almond butter, you don’t need us to tell you that this stuff is expensive. So, here’s how to make your own at home.

What you’ll need:

• Approximately 3 cups of almonds
• A food processor or high-speed blender
• Salt
• Optional extra flavorings like cinnamon, maple syrup, honey or vanilla extract

Step 1: Preheat the oven to 350° Fahrenheit

Toast the almonds on a large rimmed baking sheet for about ten minutes, stirring the nuts halfway. (Note: This step is optional, but it does add a certain je ne sais quoi to the finished product. It also helps them blend easier.) Remove the nuts from the oven and allow them to cool slightly

Step 2: Transfer the Almonds to a High-Speed Blender or Food Processor

Blend until the almonds start to change texture.

Step 3: Keep Blending

Making homemade almond butter can take anywhere from 10 to 20 minutes, depending on the size of your device. The almonds will first break down into powdery clumps and then collect around the edge (pause the machine every few minutes and use a spatula to scrape down the side when this happens). Next, the mixture will transform into a sort of grainy almond paste, and finally, it will turn into that creamy consistency you know and love. Don’t be alarmed if your mixture gets hot—simply stop and let it cool down for a few minutes before continuing.

Step 4: Store the Almond Butter

Let the mixture cool to room temperature before transferring the almond butter to a sealed container (we like using a mason jar). Homemade almond butter will keep in the fridge for up to two weeks.

How to Make Peanut Butter

Though not quite as expensive as almond butter, it’s certainly more cost-effective to make your own. Here’s how.

What you’ll need:

• Approximately 3 cups of peanuts
• A food processor or high-speed blender
• Salt
• Optional extra flavorings like cinnamon, maple syrup, honey or vanilla extract

Step 1: Preheat the oven to 350° Fahrenheit

Toast the peanuts on a large rimmed baking sheet for about ten minutes, stirring the nuts halfway. (Note: This step is optional, but as mentioned above, it helps with flavor and the blending process.) Remove the nuts from the oven and allow them to cool slightly

Step 2: Transfer the Peanuts to a High-Speed Blender or Food Processor

Blend for about five minutes. The peanuts should go from crumbs to a dry ball to a smooth and creamy butter.

Step 3: Store the Peanut Butter

Let the mixture cool to room temperature before transferring the peanut butter to a sealed container (again, we like using a mason jar). Homemade peanut butter will keep in the fridge for up to three months.

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