Is Almond Butter Actually Healthier than Peanut Butter?

Q: Healthy eaters have been infatuated with almond butter for a long time, but is it really better for you than peanut butter?

A: It’s a good question, since almond butter is often up to double the price of its less-trendy cousin, peanut.

I’ll give you the good news up front: both—and really all—nut butters can be part of a healthy (and OMG delicious!) diet.

Here’s how they compare.

Nuts About Nutrients

When it comes to macronutrients, almond butter and peanut butter are pretty similar. Both are high in protein and healthy fats. Peanut has slightly more protein; almond has slightly more fat. Almond is also just slightly higher in calories.

RELATED: Why Healthy Fats Don’t Make You Fat

Both contain a variety of similar vitamins and minerals, but almond has slightly more calcium and iron, two important nutrients people often need more of in their diets. Still, when you look at the nutrition labels side by side, it’s pretty much a draw.

Other Nutty Issues

There are a few other things to consider. First, peanut allergies are crazy common, to the point that some schools don’t even allow peanut butter at lunch anymore. Fewer people are allergic to almonds.

Then there are aflatoxins, carcinogens that are linked to liver cancer and are produced by a fungus that often grows on peanut crops. The US tests crops for aflatoxins and doesn’t allow them in food at a level considered dangerous, but you’ll likely still be exposed to them at very low levels if you eat PB. Still, most credentialed experts say those levels are so low they are unlikely to affect your health.

Finally, you may be concerned about environmental impact. Peanuts win on this point—producing them requires significantly less water than producing almonds.

The Bottom Line

You’ve probably noticed there’s no clear winner in this nut butter battle, but you also heard the good news at the beginning: they’re both great for your health.

If you’re worried about aflatoxins or allergies, go almond. If you’re an environmental advocate, go peanut. Or simply choose based on your flavor preference. Just remember to choose natural brands that are made with just nuts (and maybe a little salt)—no sugar, hydrogenated oils, or additives. And be careful with portion size, since both are high in calories. Otherwise, go nuts!


12 Awesome Healthy Snacks On The Go

Healthy snacks are hard enough to pack as part of your normal routine, so when it comes to traveling, packing them can be more stressful than deciding between wedges or flats.

You’ve heard it a thousand times: Be prepared, pack smart, snack smart, blah blah blah. But there’s more to life than boring snacks!

I’ve done all the hard work for you and I’m sharing my favorite fresh, non-boring, packable healthy snacks.

And, since I like to be prepared for pretty much everything, pack both the wedges and the flats.

12 Awesome Healthy Snacks On The Go

So the next time you travel, before you decide that “vacation = inevitable weight gain”, pack along these healthy snacks to keep you on track wherever you may go.

Whether you’re racking up the frequent flier miles or just a once-in-a-while vacationer, you have the means to snack smart at any and all destinations. Bon voyage!

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