Is almond butter healthier than peanut butter?

Almond butter takes the minerals, peanut butter takes the macros. Almond butter has 9.7g of fiber per 100g against 5g for peanut butter, 264mg of calcium per 100g against 49mg, and 4.1mg of iron per 100g against 1.7mg. Peanut butter has 22.2g of protein per 100g against 20.8g, and 598 calories per 100g against 645. The gap worth reading twice is salt: 426mg of sodium per 100g against 1mg, because the peanut butter row is salted and the almond butter row is not.

Which has more protein, peanut butter or almond butter?

Peanut butter, though not by enough to build a diet around. It has 22.2g of protein per 100g against almond butter's 20.8g, which is 7.1g in a 32g two-tablespoon scoop against 6.7g. Fat dominates both: that same scoop is 16.4g of fat from peanut butter and 17g from almond butter, so neither belongs in the protein column of a meal plan.

Which has more calories, peanut butter or almond butter?

The heavier jar is almond butter, at 645 calories per 100g against 598 for peanut butter. The gap is 47 calories per 100g. Per tablespoon it shrinks to 103 against 94, and per two-tablespoon serving to 206 against 188. Almond butter carries 53g of fat per 100g where peanut butter has 51.4g, and that fat is where the extra calories live.

Which has more fiber, almond butter or peanut butter?

Fiber is almond butter's clearest win, at close to double. It lists 9.7g of fiber per 100g against 5g for peanut butter, so a two-tablespoon serving gives 3.1g rather than 1.6g. That fiber is also most of the reason its net carbs come out lower, 11.5g of net carbs per 100g against 17.3g, despite the two spreads sitting within about a gram of each other on total carbohydrate.

Which is better for keto, peanut butter or almond butter?

Net carbs decide this one, and almond butter is lower. Its 11.5g of net carbs per 100g against peanut butter's 17.3g works out to 3.7g in a two-tablespoon serving against 5.5g, which matters when the whole day is 20g. Fat is close either way, 53g of fat per 100g for almond butter against 51.4g for peanut butter. Read the jar before you trust either number, since this peanut butter row already carries 10.5g of sugar per 100g and sweetened brands go higher.

Which has less sugar and sodium, peanut butter or almond butter?

Almond butter, and the margin comes from how each is normally made rather than from the nut. USDA data lists 426mg of sodium per 100g for peanut butter against 1mg for almond butter, roughly 136mg in a two-tablespoon serving against almost nothing. Peanut butter also carries 10.5g of sugar per 100g. An unsalted, no-sugar-added peanut butter erases both gaps, so the label matters more than the legume.

Can I use almond butter instead of peanut butter?

For spreading, sauces and smoothies, yes. A tablespoon swap costs 9 calories, 103 against 94, and shifts the texture more than the macros. Baking is where it shows, because almond butter is looser and less sweet, so cookies spread wider and taste flatter unless you add sugar back. For a peanut allergy the swap is the whole point, but almonds are a tree nut, so ask an allergist first.

Peanut Butter

Almond Butter

All Comparisons

Peanut Butter vs Almond Butter

It's a Tie!

Both foods have similar nutritional profiles

Compare peanut butter and almond butter calories, protein, fiber, sodium and net carbs per 100g and per tablespoon. See which nut butter fits your goals.

Verdict (USDA data)

Per 100g (USDA data), Peanut Butter has 598 calories vs Almond Butter's 645. Peanut Butter has more protein (22.2g vs 20.8g); Almond Butter has more fiber (9.7g vs 5g). Pick Peanut Butter for more protein, Almond Butter for more fiber.

Sources: Peanut Butter (FDC 174266) · Almond Butter (FDC 2262074)

Nutrition Comparison (per 100g)

Nutrient	Peanut Butter		Almond Butter
Calories	598	vs	645
Protein	22.2g	vs	20.8g
Carbs	22.3g	vs	21.2g
Fat	51.4g	vs	53g
Fiber	5g	vs	9.7g
Sodium	426mg	vs	1mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Peanut Butter: FDC 174266 · Almond Butter: FDC 2262074.

When to Choose Each

Choose Peanut Butter when:

You want the higher-protein spread (22.2g vs 20.8g per 100g)
You're counting calories (598 vs 645 per 100g)
You want slightly less fat (51.4g vs 53g per 100g)
You're avoiding tree nuts (peanuts are a legume)

See full Peanut Butter nutrition

Choose Almond Butter when:

You want more fiber (9.7g vs 5g per 100g)
You're watching sodium (1mg vs 426mg per 100g)
You're eating keto (11.5g of net carbs per 100g vs 17.3g)
You want calcium and iron from a spread (264mg of calcium per 100g vs 49mg)

See full Almond Butter nutrition

Frequently Asked Questions

Track Your Food with AI

Snap a photo and instantly get calories for Peanut Butter, Almond Butter, and thousands more foods.

Last updated: 2026-08-18

← Back to all comparisons

More nuts & seeds →Peanut Butter →Almond Butter →