Peanut butter has long been one of the most popular foods in the United States. If you're an average American, you already consume around three pounds of this golden goodness each year. So there's no denying peanut butter's versatility and all-around deliciousness.
But in recent years, other nut butters have worked their way into our diets and affections. One of these is almond butter. But when comparing almond butter vs. peanut butter, which comes out on top?
Let's get to know both of these store shelf staples a little better. Then, you'll be able to decide whether one is better than the other or whether both deserve a place on your breakfast table.
What Is Almond Butter?
Almond butter is made by blitzing whole almonds until they form a smooth butter. With some varieties, the oil will separate from the solids at room temperature. A quick stir will make it smooth and spreadable again.
Almond butter has a light, subtle almond flavor and a texture and mouth-feel similar to peanut butter. Just don't expect it to taste like marzipan! Almond butter can be jazzed up with a huge variety of flavorings and mix-ins.
It pairs amazingly with apple, pumpkin spice, ginger, and more! The most incredible part is that even with these extra ingredients, they can still form part of a healthy lifestyle.
Is Almond Butter Keto Friendly?
"Is almond butter keto?" we hear you ask. On a keto diet, you're looking to get most of your calories from protein and fat. You also want to limit your intake of carbohydrates.
Almond butter nutrition fits the bill perfectly.
For example, a 2-tablespoon (28-gram) serving of Just Plain Nutty Almond Butter contains 16 grams of fat, 6 grams of protein, 6 grams of carbs, and 1 gram of sugar. Most people try to stick to 50 grams or fewer of carbs each day on a keto diet. So almond butter could be a great choice for people following a keto lifestyle!
Almond butter is also gluten-free. But always check the nutrition label and ingredients before you buy. Some companies may add sugar or artificial sweeteners, which can affect the macros.
Health Benefits of Almond Butter
Nuts have a great reputation for keeping you full between meals. But many of us prefer the taste and convenience of eating nut butter over chowing down on a handful of whole nuts. So almond butter is the perfect snack to tide you over between meals without sending your blood sugar soaring and crashing.
Almond butter nutrition also boasts impressive levels of monounsaturated fats. These heart-healthy fats help to lower bad cholesterol and increase levels of good cholesterol. They also contain a wide array of essential micronutrients, including:
- Vitamin E
Calcium helps to build stronger bones, and magnesium helps the body make the best use of calcium. Magnesium has also been linked to blood sugar control and regulating blood pressure. Vitamin E is an antioxidant that can reduce our risk of developing certain serious diseases.
Of course, tree nut allergies are also common. So if you have an allergy to tree nuts, almond butter will not be safe for you to consume.
How to Use Almond Butter
In many settings, almond butter can be used as a straight swap for peanut butter. A PB&J can be just as delicious when made with almond butter. Whether AB&J will become part of our vocabulary moving forward remains to be seen...
It's also fantastic spread over French toast, pancakes, and waffles. Get your kids on board with Frosty Pebble Almond Butter with its pops of crunchy fruit cereal and white chocolate chips. Plus, almond butter is a great way to bump up the protein and fat content of your morning smoothie.
Almond Butter Snacks
Almond butter is perfect for making snacks, whether you're on keto or not.
Non-keto almond butter snack options include:
- Almond butter cups
- Almond butter cookies
- Maple syrup-sweetened almond maple bark
Whip up a pan of almond butter bars for an almond-packed cross between blondies and brownies. They're flourless, making them perfect for people on a gluten-free diet as well.
For a bit of indulgence on keto, why not whip up some almond butter fat bombs? Combine almond butter with coconut flour and a little Stevia extract, and you've got a taste explosion that won't take you over your macros.
Almond Butter Recipes
Many almond butter recipes online focus on sweet treats. But did you know that it's easy and delicious to incorporate almond butter into a wide range of savory dishes as well?
For example, almond butter can be used instead of peanut butter in many Asian-inspired recipes, from satay to noodles. Tossing noodles in a rich sauce amped up with almond butter will give them earthiness and richness. Almond sauces have been used for centuries and can be drizzled over roasted meats, vegetables, and salads.
How Peanut Butter Stacks Up
OK, people, the fact is that there's good peanut butter and plenty of not-so-good peanut butter out there. The bad stuff is loaded with extra oils, sugar, and artificial sweeteners. They look great and spread well, but they can't really be considered part of a healthy diet.
On the other hand, there are also unctuous, decadent peanut butters available. They taste incredible while also packing a punch health-wise. But how do they compare with almond butter?
Almond Butter vs. Peanut Butter: Nutrition
Almond butter and peanut butter are very similar in terms of nutrition. They have very similar levels of calories, sugar, and protein. However, almond butter is healthier than peanut butter in some important areas.
For example, almond butter has almost twice the fiber of peanut butter. Fiber is important for helping us feel full and keeping our blood sugar in check. Almond butter also contains more vitamins and minerals than peanut butter.
The one area where peanut butter edges ahead is protein. It is usually slightly higher in protein, which helps your body's cells to grow and repair themselves.
Look online, and you'll find a lot more recipes that use peanut butter than almond butter. But this is probably because we've been eating and cooking with peanut butter for so much longer. As time goes on, you can expect to see the number of almond butter recipes increase.
Peanut butter comes in a huge variety of flavors, but so does almond butter! So there's no need to compromise on variety and flavor if you decide to make the switch to almond butter.
The great news is that almond butter and peanut butter can both be great choices on a keto diet. Just make sure that you don't choose a variety that has lots of added sugar, which would make it high-carb and not a suitable keto choice.
Many proponents of the keto diet recommend natural, low-sugar nut butters. They are calorie dense and full of healthy fats. Including them in your meals can help to keep your blood sugar steady, making you less inclined to snack in between meals.
The Verdict: Almond Butter vs. Peanut Butter
The jury's back and the verdict is in - almond butter and peanut butter are both awesome.
Both of these nut butters are nutrient-dense and utterly delicious. Of course, they bring different flavors to the party, and some people may prefer one over the other. But whichever one tickles your fancy, both deserve a place in our pantries.
If you love them both and are looking to boost your intake of vitamins and minerals, almond butter has a slight edge. But if increasing your protein intake is your priority, then peanut butter is the winner.
Gourmet Nut Butters
We are truly living in a golden age of nut butters. There are now many options available that are nutritious and decadent all at the same time.
Take, for example, Peanut Butter Cheesecake Peanut Butter. Sounds like something that should be totally off-limits on a keto diet, right? Well, we're happy to tell you that with just 8 grams of carbs and 4g total sugars per two tablespoons, it can be a tasty keto treat.
If Almond Butter takes your fancy, how about S'moreo Almond Butter? Inspired by two all-American favorites, this beauty comes in at 9 grams of carbs and 4g of total sugars per two tablespoons. And it goes without saying that there's no artificial junk to be found in either of these options.
Order Your Gourmet Nut Butters Today!
We're delighted to say that there are two winners in the battle of almond butter vs. peanut butter! Now all you need to decide is which one you like best and which topping you want to try first.
American Dream Nut Butter comes from a personal mission to create nut butters that are high protein, low carb, low sugar, and gluten-free. All of our delicious products deliver on every one of these criteria. All our products are made to order, so you get the freshest nut butters delivered to your door.
Shop our exciting range of peanut, almond, and cashew butters today!