Peanut Butter vs Almond Butter | Nutrition With Juliana

Nut butters are one of those pantry staples you’ll almost always find in my kitchen.

Spread on toast, paired with fruit, stirred into oatmeal, blended into smoothies, or used in baked goods, nut butter is a simple way to add flavour, healthy fats, and some protein to your day.

But when it comes to peanut butter vs almond butter, many people wonder: what’s the difference, and is one healthier than the other?

Let's start with a nutrition comparison.

Nutrition Comparison

Here’s how 2 tablespoons (32 g) stack up:

Nutrient	Peanut Butter	Almond Butter
Calories	200	200
Protein	8 g	6 g
Fat	14 g	16 g
Saturated Fat	2 g	1 g
Carbohydrates	6 g	6 g
Fibre	2 g	4 g

As you can see both peanut and almond butter are very comparable in nutrition profiles. Peanut butter is a little bit higher in protein and almond butter is a bit higher in fibre and fat.

Price and Availability

Peanut butter Slightly cheaper, widely available, and a household classic.
Almond butter: Typically more expensive and sometimes harder to find, especially if you want a natural or unsweetened version.

Ingredients: The Most Important Factor

When choosing a nut butter, the ingredients list matters most.

Look for:

100% peanuts or 100% almonds
Optional: a small amount of added salt

Best Uses

On toast with sliced banana or berries
As a dip for apple slices or celery
Blended into smoothies
Stirred into oatmeal or yogurt
Baked into cookies, muffins, or energy bites

Recommended Options

Peanut Butters

Nuts to You Organic Peanut Butter
Kraft All Natural Peanut Butter -my personal favourite
Adams 100% Natural Peanut Butter

Almond Butters

So as you can see both peanut butter and almond butter are nutritious, satisfying, and versatile pantry staples. The differences in nutrition are small, your choice may come down to taste preference, budget, or availability.

As a dietitian, my advice is simple: choose the one you enjoy most, and opt for brands with fewer ingredients. Keeping nut butter on hand is an easy way to boost meals and snacks with healthy fats, fibre, and protein.

Now for the real question are you team Peanut or Almond? And most importantly smooth or crunchy!

FAQ'S

Which nut butter has more protein?

Peanut butter has a bit more protein, with about 8 g per 2 tablespoons, compared to almond butter’s 6 g.

Can I use nut butter in baking or smoothies?

Absolutely! Nut butters are versatile. Use them in baked goods, smoothies, oatmeal, yogurt, or simply as a spread.

How should I store nut butter?

Store natural nut butter in a cool, dark place. Refrigeration can help maintain freshness and prevent oil separation, especially for almond butter. See package for further details.