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Peanut butter or almond butter: What's healthier?

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.


“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.