Almond Butter Vs Peanut Butter: Which One Is Healthier?

Almond Butter Vs Peanut Butter: Which One Is Healthier

Peanut butter is an American classic. You probably ate it while growing up! And while it can be paired with sweets, peanut butter is a nutritious food. No wonder it’s so popular.

In recent years, almond butter has stolen the spotlight. It’s the ultimate trendy health food. But that also comes with a price – literally. Almond butter costs twice as much as peanut butter.


You might be wondering if it’s worth it. And aside from cost – is there any difference? Here’s what you need to know.

1. Appetite And Satiety

Almond And Peanut Butter Both Increases Satiety


Nuts are perfect for weight control. They’re packed with protein and fiber – two filling nutrients. You’ll feel satisfied for a long time. Later on, you won’t be tempted to overeat.

According to the European Journal of Nutrition, almonds can control energy intake over the entire day. It has the best effect when eaten as a mid-morning snack.1 One tablespoon of almond butter has 3.35 grams of protein and 1.6 grams of fiber.2


Peanuts are also filling. One tablespoon of peanut butter contains 3.55 grams of protein and 0.8 grams of fiber.3 While it has less fiber than almond butter, peanut products can still keep hunger at bay.4 Plus, according to one study in JAMA, women who eat nuts generally weigh less.5

2. Heart Disease Risk

Almond And Peanut Butter Reduce Heart Disease Risk


In the United States, heart disease is the leading cause of death. It kills more than 600,000 people each year.6 Luckily, it’s possible to keep heart disease at bay. Both almond and peanut butter can help.

Almonds can lower high cholesterol – a major heart disease risk. It’s all thanks to healthy fats like polyunsaturated and monounsaturated fatty acids.7


Additionally, almond butter without added salt is low in sodium, making it ideal for hypertension.8

Peanuts have their own benefits to brag about. They’re linked with low blood pressure – a major risk factor for heart disease. Peanuts can also reduce oxidative stress, inflammation, and endothelial functions. In fact, a study in JAMA internal medicine found that peanut products also lower the risk of total mortality.9


3. Diabetes Risk And Control

Almond And Peanut Butter Manage Hyperglycemia

About 29.1 million Americans have diabetes.10 But like heart disease, diet changes everything! This is where nut products come into play. Eating nuts five or more times a week can actually reduce your diabetes risk by 27 percent.11


If you already have diabetes, nuts can still help with control and management. But how does almond butter compare to the peanut kind?

In a study by the Journal of the American College of Nutrition, markers of insulin sensitivity improved when 20 percent of calories were from almonds. At the same time, it lowered “bad” LDL cholesterol in adults with pre-diabetes. These findings are significant, as high cholesterol and diabetes often crop up together.12

Another study found that almonds can relax inflammation and oxidative stress in type-2 diabetes patients.13 Again, almond products have the potential for both prevention and control.

Peanuts have a similar effect. When eaten with breakfast, peanuts control postprandial blood glucose, even in obese women.14 Likewise, eating more peanut butter lowers the overall risk in women without diabetes.15

The Final Verdict

As you can see, almond and peanut butter are neck to neck. Each one can fight chronic disease in a natural, tasty way. So, which is better?

The answer is simple: Whatever you like! The best one is the one that you’ll eat. If you can afford almond butter and like the flavor, go for it. But if you prefer peanut butter, that’s great, too.

For both options, pay attention to caloric intake. It can add up real fast. To avoid consuming too many calories, use nut butter as a replacement for refined carbs or processed meats.