NUTRITION COMPARISON
🥜 Peanut Butter vs Almond Butter 🥜
Peanut Butter vs Almond Butter: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
Best for each goal:
🔥 Weight loss: Peanut Butter
💪 Muscle gain: Peanut Butter
🥑 Keto: Almond Butter
Nutrition comparison per 100g
| Nutrient | 🥜 Peanut Butter | 🥜 Almond Butter | Winner |
|---|
| Calories | 588 | 614 | Peanut Butter |
| Protein (g) | 25g | 21g | Peanut Butter |
| Carbs (g) | 20g | 19g | Almond Butter |
| Fat (g) | 50g | 56g | Peanut Butter |
| Fiber (g) | 6g | 10g | Almond Butter |
Visual comparison
Peanut Butter
Almond Butter
Key differences
Peanut butter and almond butter are both popular nut butters with similar calorie profiles. Peanut butter has more protein and fewer calories; almond butter has more fibre, vitamin E and magnesium. Both are calorie-dense and should be measured carefully.
Protein: Peanut butter wins — 25g vs 21g protein per 100g. This makes peanut butter slightly more effective as a protein source.
Vitamin E: Almond butter wins significantly — approximately 24mg vs 9mg per 100g. Vitamin E is a fat-soluble antioxidant important for immune function and skin health.
Cost: Peanut butter is typically 2–3× cheaper than almond butter, making it more accessible for regular consumption.
Which should you choose?
🔥 Weight loss
Peanut butter is slightly better — fewer calories (588 vs 614 kcal/100g) and more protein. Both require precise portion control at such high calorie density.
💪 Muscle gain
Peanut butter wins — more protein (25g vs 21g) and slightly fewer calories. Adding peanut butter to smoothies or oatmeal is a convenient way to increase protein and calorie intake.
🥑 Keto
Almond butter is slightly better for keto — more fibre means lower net carbs (9g net vs 14g net per 100g).
💰 Budget
Peanut butter wins decisively — typically 2–3× cheaper per 100g with higher protein content. It's one of the most cost-effective protein sources available.
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Frequently asked questions
Peanut butter vs almond butter — which is healthier?
Both are nutritious. Almond butter has more vitamin E, magnesium and fibre. Peanut butter has more protein and costs significantly less. Nutritional differences are modest.
Which has more calories — peanut butter or almond butter?
Almond butter: approximately 614 kcal/100g. Peanut butter: approximately 588 kcal/100g. Both are calorie-dense — measure 1–2 tablespoons (16–32g) precisely.
How many calories in 1 tablespoon of peanut or almond butter?
1 tbsp peanut butter (16g): approximately 94 kcal. 1 tbsp almond butter (16g): approximately 98 kcal. Essentially the same at typical serving sizes.
Is peanut butter or almond butter better for weight loss?
Both are calorie-dense and require portion control. Peanut butter has slightly fewer calories and more protein, marginally improving satiety per calorie.
Which nut butter is lowest in carbs?
Almond butter has fewer net carbs — approximately 9g net carbs per 100g (19g total minus 10g fibre) vs peanut butter at 14g net carbs (20g total minus 6g fibre).
Can I eat nut butter every day?
Yes in controlled portions. A daily 30g serving (approximately 2 tbsp) provides healthy fats, protein and fibre without excessive calories (~175–185 kcal).
Is almond butter worth the extra cost?
If vitamin E and fibre are priorities, almond butter offers genuine nutritional advantages. If protein and cost-effectiveness are priorities, peanut butter is the better choice.
What is the best nut butter for muscle building?
Peanut butter — highest protein content among popular nut butters (25g/100g) at the lowest cost. Combined with other protein sources, it effectively supports muscle-building calorie and protein targets.
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