Is Almond Butter Healthier Than Peanut Butter?

Short answer: Both selected nut butters are without added salt. Almond butter has more fiber, while peanut butter has more protein. The USDA smooth peanut-butter record does not establish whether sugar was added: read the current ingredients rather than attributing the difference to the nut alone.

Selected foods: Plain almond butter, without salt and Smooth peanut butter, without salt. These specific preparations are compared below.

Which to pick for your goal

If you want	Better pick	The numbers
Fewer calories	About the same	almond butter 614 kcal, peanut butter 598 kcal per 100 g
More protein	About the same	almond butter 21 g, peanut butter 22 g per 100 g
Most protein per calorie	About the same	almond butter 3.4 g, peanut butter 3.7 g protein per 100 kcal
More fiber (keeps you full)	Almond Butter	10 g vs 5 g per 100 g
Less sugar	Almond Butter	4.4 g vs 11 g per 100 g
Less saturated fat	Almond Butter	4.2 g vs 10 g per 100 g
Overall (Nutri-Score)	Almond Butter	A vs C

Small differences count as a tie: a few calories or a few tenths of a gram won't change your day.

Nutrition side by side, per 100 g

Per 100 g	Almond Butter	Peanut Butter
Calories	614 kcal	598 kcal
Protein	21 g	22 g
Fat	56 g	51 g
incl. saturated	4.2 g	10 g
Total carbohydrates	19 g	22 g
incl. sugars	4.4 g	11 g
incl. fiber	10 g	5 g
Salt	0 g	0 g
Nutri-Score	A	C

Rounded values from exact USDA records (see * Data and sources below). Different brands, cuts and recipes can have different values. Diary food cards and the alternative versions below retain their own typical recipes.

For the same amount: 50 g

Equal amount	Almond Butter	Peanut Butter
Calories	307 kcal	299 kcal
Protein	11 g	11 g
incl. saturated	2.1 g	5.2 g
incl. sugars	2.2 g	5.3 g
incl. fiber	5.2 g	2.5 g

In a typical serving

One serving	Almond Butter	Peanut Butter
Serving	tablespoon, 16 g (0.6 oz)	tablespoon, 16 g (0.6 oz)
Calories	98 kcal	96 kcal
Protein	3.4 g	3.6 g
Fiber	1.6 g	0.8 g
Sugars	0.7 g	1.7 g
Saturated fat	0.7 g	1.6 g
Easy walking to burn it*	32 min	31 min

* For a 70 kg (154 lb) person; the app works it out for your weight and your activities.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Blood sugar angle

Almond butter has 19 g of carbohydrate per 100 g (4.4 g sugars, 10 g fiber); Peanut butter has 22 g (11 g sugars, 5 g fiber). This table is not a measured glycemic-response comparison; the amount eaten and the rest of the meal matter. Glycemic index values vary by variety, ripeness and cooking, so treat any single number with caution — and eat either with vegetables and some protein.

Other versions: typical diary estimates

The first two rows repeat the selected USDA records; other rows are typical diary estimates, without an exact source-record match. The cut, fat level or recipe can change the result. Per 100 g:

Per 100 g	Calories	Protein	Sat. fat	Sugars	Fiber	Nutri-Score
Almond Butter	614	21 g	4.2 g	4.4 g	10 g	A
Peanut Butter	598	22 g	10 g	11 g	5 g	C
Almonds	579	21 g	3.8 g	4.4 g	13 g	A
Peanuts	567	26 g	6.3 g	4.7 g	8.5 g	A

*Data and sources

Nuts, almond butter, plain, without salt added — USDA FDC 168588 (SR Legacy; published 4/1/2019).
Peanut butter, smooth style, without salt — USDA FDC 172470 (SR Legacy; published 4/1/2019).

Retrieved 2 October 2026. USDA composition is per 100 g; drink values per 100 ml use the record’s measured household weight, with the USDA customary cup of 236.6 ml. Displayed cup servings remain 240 ml. Carbohydrate includes fiber on this US site; salt is sodium × 2.5. The food records are historical reference values, not current brand guarantees.

WHO guideline on free sugars: honey, syrups and fruit-juice sugars count as free sugars. WHO guideline on saturated and trans fats: consider replacing saturated fat with unsaturated fat.

FAQ

Which has fewer calories, almond butter or peanut butter?

They're about the same: almond butter 614 kcal, peanut butter 598 kcal per 100 g. In a typical serving that's 98 kcal for almond butter (tablespoon, 16 g) and 96 kcal for peanut butter (tablespoon, 16 g).

Is almond butter or peanut butter better for weight loss?

No single food makes you gain or lose weight — the day's total does. Gram for gram they're close in calories (almond butter 614 kcal, peanut butter 598 kcal per 100 g), so neither is a shortcut. The portion usually matters more: a typical serving of almond butter (tablespoon, 16 g) is 98 kcal, of peanut butter (tablespoon, 16 g) 96 kcal.

Which has more protein, almond butter or peanut butter?

About the same: almond butter 21 g, peanut butter 22 g per 100 g. Per typical serving: 3.4 g for almond butter (tablespoon, 16 g) and 3.6 g for peanut butter (tablespoon, 16 g).

Which has less sugar, almond butter or peanut butter?

Almond butter: 4.4 g vs 11 g per 100 g. A typical serving has 0.7 g of sugars for almond butter and 1.7 g for peanut butter.

Which is better for your heart, almond butter or peanut butter?

On saturated fat, the nutrient heart-health guidelines ask us to limit, almond butter comes out ahead: 4.2 g vs 10 g per 100 g.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.