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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Peanut butter & Almond butter look almost the same, spread the same and taste amazing But when you're picking one for everyday nutrition, then small differences in their nutrients actually matter more than people realise!
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Both spreads are calorie dense and have healthy fat Almond butter leans slightly higher in mono-saturated fats that supports heart health and steady energy
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Per Tablespoon Peanut Butter: Appx 4g protein Almond Butter: Appx 3g protein The difference is small, but if you are chasing higher protein intake, peanut butter gives a marginal edge
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Almond butter contains more mono saturated fats and these help manage inflammation, support hormonal balance and keep your skin glowing
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Per Tablespoon Peanut Butter: Appx 4g protein Almond Butter: Appx 3g protein The difference is small, but if you are chasing higher protein intake, peanut butter gives a marginal edge
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Almond butter naturally packs more micronutrients like Vitamin E, Magnesium, Calcium & Antioxidant This makes it great for skin, inflammation reduction and general recovery
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The real debate is not PB vs AB...it's plain vs flavoured! Always check the label. Many jars sneak in sugar, oil and stabilisers. A clean jar with just nuts and pinch of salt is the better choice!
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Choose peanut butter if you want:- – Easy protein addition – A budget friendly option – Slightly higher satiety with workout Choose almond butter if you want:- – More vitamins & mineral – Better digestion support – Lower sodium & cleaner fat profile
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If your priority is muscle recovery, peanut butter works well If you're focused on overall health, skin or gut comfort, almond butter usually feels lighter and more nutrient dense – Lower sodium & cleaner fat profile
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Both are great choices, just match the butter to your goal! and remember: 1-2 Tbsp a day is enough, especially when you're trying to stay in calorie control
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