When comparing the healthiness of
peanut butter
vs
almond butter
, it's vital to evaluate their nutritional profiles, possible allergenicity, and the inclusion of any additives. Peanut butter is facing more competition than ever before, with an increasing variety of nut and seed butters joining it on grocery shelves, between pieces of bread, and anywhere else peanut butter is typically found.
Almond butter is a famous and easy-to-find peanut butter substitute, but is it any healthier than regular peanut butter? Let’s take help from a diet expert to evaluate all the health factors.
Fat content
Vidhi Chawla, Founder of Fisico Diet Clinic says “Peanut and almond butter are both strong in healthful fats. Peanut butter has higher saturated fats, which should be taken in moderation. Almond butter, on the contrary, has more monounsaturated fats that are thought to be heart-healthy and can contribute to lowering harmful cholesterol levels. These fats are high in energy and help in the digestion of fat-soluble vitamins.
Protein content
Although both nut butters are good providers of plant-based protein, almond butter has slightly more protein than peanut butter. Protein is required for many body activities, such as muscle repair and development, hormone synthesis, and enzyme manufacturing.
Vitamin and mineral content
Chawla says, “Almond butter has more vitamins and minerals than peanut butter. It includes greater vitamin E, a strong antioxidant that aids in cell protection. Furthermore, almond butter has more magnesium, which is beneficial to bone health, neuron function, and energy generation. It also has more calcium, which helps to build healthy bones and teeth.”
Allergies and sensitivities
Peanuts are a frequent dietary allergy. If you are allergic to or sensitive to peanuts, almond butter may be a better alternative. Almond allergies do exist, although they are less common. It is essential to be aware of any potential sensitivities and select the
nut butter
that best meets your dietary requirements.
Ingredients
“When purchasing nut butter, it is critical to check the ingredients list. Some brands may have excessive sugars, hydrogenated oils, or other substances that are harmful to one's health. It is normally advisable to choose natural or organic types that include simply nuts (and potentially a tiny quantity of salt),” says Chawla.
Finally, the decision between peanut butter and almond butter comes down to your personal dietary needs, tastes, and any potential allergies. Both may be part of a
healthy diet
, Chawla advises to choose high-quality ones free of needless additives. Consider consuming them in limits as part of a well-balanced diet rich in nutrient-dense foods.
FAQs
Chawla says, “Almond butter has more vitamins and minerals than peanut butter. It includes greater vitamin E, a strong antioxidant that aids in cell protection. Furthermore, almond butter has more magnesium, which is beneficial to bone health, neuron function, and energy generation.
Which is more healthy, almond butter or peanut butter? ›
For a quick answer, both nut butters do have similar nutritional value. Almond butter is slightly healthier than peanut butter because it has more vitamins, minerals, and fiber. Both nut butters are roughly equal in calories and sugar, but peanut butter has a little more protein than almond butter.
Which nut butter is the healthiest? ›
How to Choose the Best Nut Butter for You
- The Best Nut Butter Choice for Every Situation.
- Walnut Butter: Best for Heart Health.
- Cashew Butter: Best for Iron Deficiency.
- Peanut Butter: Best for an Economical Nutritional Boost.
- Almond Butter: Best for Blood Sugar Balance.
Peanuts and almonds alike are little powerhouses storing an assortment of vitamins and minerals. Each is high in calories, carbs, and unsaturated fat, but almonds hold a slight edge over peanuts on the health scale. Each also contains similar amounts of dietary fiber and protein for good digestion and development.
Why is almond butter better than peanut butter on keto? ›
If you can't eat peanut butter or are looking for an alternative that is even lower in carbs, almond butter is a good option. It contains 6 grams of total carbs, or 3 grams net carbs, per 2-tablespoon (32-gram) serving ( 7 ). Some peanut butter includes added sugars, which increase carb count.
What is the healthiest butter to eat? ›
Grass-fed butter offers some health benefits to counteract the health risks it poses. It appears to have lower levels of saturated fats and more unsaturated fats than standard butter. This is because grass-fed butter is made from the milk of cows that are allowed to graze instead of being fed high-grain diets.
Is almond butter bad for cholesterol? ›
Almond butter is high in monounsaturated fats. Monounsaturated fats help to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. Many other nutrients in almond butter also help improve your heart health and lower your risk for heart disease. Omega-3 fatty acids help prevent irregular heart rhythms.
What is the most unhealthy nut butter? ›
The 10 Unhealthiest Nut Butters on Grocery Shelves
- Jif Reduced Fat Creamy Peanut Butter.
- Skippy Natural Peanut Butter With Honey.
- B. ...
- Skippy Reduced Fat Peanut Butter.
- Peanut Butter & C0. White Chocolatey Wonderful.
- Peter Pan Honey Roasted Peanut Butter.
- Great Value Creamy Peanut Butter.
- Peanut Butter & Co Mighty Maple.
"Of all the nut butters, walnut butter has the most omega-3 fatty acids," Andrea says. The healthful fat ratio helps lower LDL cholesterol, increase HDL cholesterol, and reduce inflammation.
Can you eat nut butter everyday? ›
It is OK to eat peanut butter every day, but in moderation. Do not eat more than 2 tablespoons, approximately 32 grams, a day. This protein-packed spread is made by blending roasted peanuts into a thick paste and contains various nutrients that promote good health.
Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.
How much almond butter can I eat a day? ›
Even though almonds are great for your health, eating too many of them can cause problems for your body. It may even take you away from your health goal instead of towards it. Even for almond butter, recommended serving is about 2 tbsp which is more than enough to be used as a dessert topping, on toast, or even shakes.
What are the pros and cons of almond butter? ›
The Pros: Almond is a tree nut, so people allergic to peanuts can eat it. It's higher in calcium, potassium, manganese and monounsaturated fat than peanut butter, with half the saturated fat. The Cons: Almond skin can't be removed before processing, so almond butter often has a grainy or gritty texture.
Should I eat almond butter instead of peanut butter? ›
If you have a peanut allergy, go with almond butter. If you have a tree nut allergy, go with peanut butter. If you like one for flavor of the other, go with that one. Both almond butter and peanut butter are healthy and packed with nutrition to keep you full, your muscles strong and your heart health in check.
Is almond butter anti-inflammatory? ›
It may have anti-inflammatory properties: Several studies have suggested that almonds and almond butter have anti-inflammatory properties, which may help reduce the risk of chronic diseases such as heart disease and cancer4 .
Which nut butter is best? ›
Recommended buys:
- - Thrive Market Organic Creamy Almond Butter.
- - Trader Joe's Creamy Almond Butter.
- - Marnatha Cashew Butter.
- - Crazy Richard's Cashew Butter.
- - SunButter Sunflower Seed Butter.
- - Once Again Organic Sunflower Seed Butter.
- - Nuttzo Power Fuel Nut and Seed Butter.
- - Trader Joe's Best Mixed Nut Butter.
You can eat this substance regularly if you want to – but it's important to make sure that you're only consuming it in moderation. There are a lot of calories in almond butter, and you could end up facing issues with your weight if you eat too much at once.
What butter is best for high cholesterol? ›
Nutritionally, grass-fed butter contains less saturated fats, more PUFAs, and more of the heart-healthy omega-3 and conjugated linoleic acid (CLA) fatty acids than regular butter.
Does almond butter need to be refrigerated? ›
The easiest way to prevent your almond butter from going bad and extend its shelf-life—by as much as twice as long—is to pop it in the fridge. Keeping your almond butter in the fridge is especially important if you tend to purchase nut butters without preservatives or if you like to make your own nut butter.
