Almond Butter vs. Peanut Butter: What’s the Difference? Skip to content
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Almond Butter vs. Peanut Butter: What’s the Difference?

Almond Butter vs. Peanut Butter: What’s the Difference?


If you're like most people, you probably have a jar of peanut butter in your pantry. It's a versatile and affordable ingredient that can be used in both sweet and savory dishes. But have you ever tried almond butter? This nutty spread is becoming increasingly popular, and for good reason! In this blog post, we will compare almond butter versus peanut butter to learn more about what makes them different and which may be better for you. 

What Is Almond Butter?

Almond butter, unsurprisingly, is made from ground and roasted almonds. Almonds themselves are actually the seeds of the Prunus dulcis tree that’s native to Southwest European countries like Spain, Portugal, and Italy. Almond trees also grow in the United States — exclusively in California. Almond butter has come on the scene and made a name for itself as a healthier alternative to the ever-popular peanut butter. 

Almond Butter Nutritional Information

Before we dive deeper into the health benefits of almond butter, here’s a quick breakdown of its nutritional information based on one tablespoon of unsalted almond butter:

  • 98 calories
  • 3.4 grams of protein
  • 8.9 grams of fat
  • 3.0 grams of carbohydrates
  • 1.6 grams of fiber
  • 0.7 grams of sugar
  • 0.7 grams of saturated fat

What Is Peanut Butter?

Peanut butter, as you probably know, is made from ground and roasted peanuts. Peanuts are believed to have come from South America, specifically the foothills of the Andes Mountains in Bolivia and Peru. These days, however, they’re grown in warm climates all around the world. In the United States, peanuts are grown in the southern states of Alabama, Arkansas, Florida, Georgia, Louisiana, Missouri, Mississippi, North Carolina, New Mexico, Oklahoma, South Carolina, Texas, and Virginia. 

Peanut butter itself has a rich history that dates all the way back to the Incas. Modern peanut butter, however, was first patented in 1895 and subsequently popularized by John Harvey Kellogg — yes, the same Kellogg's that probably made some of your favorite childhood cereals. Peanut butter was marketed as a healthier alternative to meat thanks to its high protein content and was later consumed in lieu of meat during wartime rations.  

Peanut Butter Nutritional Information

So does peanut butter still live up to the hype in 2022? Here’s a quick breakdown of its nutritional content based on one tablespoon of natural peanut butter: 

  • 96 calories
  • 3.6 grams of protein
  • 8.2 grams of fat
  • 3.6 grams of carbohydrates
  • 0.8 grams of fiber
  • 1.7 grams of sugar
  • 1.7 grams of saturated fat

What’s the Difference?

As you can see, peanut butter and almond butter have a lot of similarities. For starters, they’re both made from nuts — albeit different varieties. They also contain virtually the same amount of calories and protein. However, they differ in terms of fat, carbohydrates, fiber, sugar, and saturated fat. Let’s discuss each of these differences:

  • Fat: Fat undoubtedly has a negative connotation. However, there are both good fats and bad fats. For example, the popular keto diet is actually a high-fat diet. And as you can see here, almond butter has more “good” fat than peanut butter 
  • Carbohydrates: Carbohydrates also get a bad rap, but they are actually an essential nutrient that gives you energy. At the same time, it’s important to differentiate between healthy carbs and unhealthy carbs while keeping your carb intake between 225 and 325 grams per day. Almond butter contains fewer carbs than peanut butter, and can help you stay within a healthy range. 
  • Fiber: Fiber is key to maintaining a healthy weight as it makes you feel full faster and promotes digestion. Almond butter is jam-packed with fiber and is a delicious way to meet your daily fiber requirements. 
  • Sugar: Again, sugar is always seen as an artificial and unhealthy component, but that’s not necessarily the case when it comes to natural sugars. However, peanut butter tends to come with more sugar than almond butter, especially when it comes to more processed varieties. 
  • Saturated fat: Saturated fat is what you think of as “bad fat.” As a result, you should try to limit your intake of saturated fat as much as possible. One way to do this is to switch from peanut butter to almond butter as it contains significantly less saturated fat. 

Which One Is Better for You?

Based on everything we’ve discussed so far, it should be clear that almond butter is better for you since it has more “good” fat and less “bad fat,” carbohydrates, and sugar while also being a good source of dietary fiber. 

How to Use Almond Butter?

If you’re a die-hard peanut butter fan, it’s understandable that you might be skeptical about making the switch from peanut butter to almond butter. However, you can use almond butter the same way you would use peanut butter. Here are some ideas to help inspire your inner healthy chef:

  • Almond butter and jelly sandwich
  • Almond butter toast
  • Almond butter smoothie
  • Almond butter oatmeal
  • Almond butter ice cream
  • Almond butter cookies

Almond Butter for the Win!

Almond butter reigns supreme here at Bougie Bakes, and for good reason! We believe in creating delicious yet healthy desserts using only the best ingredients — including almond butter. Thanks to our smart recipes, all of our bakes are gluten-free, sugar-free, dairy-free, soy-free, non-GMO, and keto-friendly. With Bougie Bakes, you can enjoy all of your favorite desserts like cookies, brownies, blondies, and mini muffins with none of the guilt that usually comes with satisfying your sweet tooth. 


Almond Butter vs. Peanut Butter: Which Is Better for You? | Medical News Today

A Brief History of Peanut Butter | Smithsonian Magazine

Almond Butter vs. Peanut Butter: What’s Healthiest? | Healthline

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