Are Other Nut Butters Healthier Than Peanut Butter?

Categories: For Your Health

So many nut butters, so many questions.
I found myself a bit stumped last week when trying to decide which nut butter -- peanut, almond or cashew -- to choose as the spread for my Monster PBJ sandwich. The food truck offers all three, as well as gluten-free bread and other options for the truly discerning sandwich diner. I've been attempting to make healthier choices when eating out lately, but found myself flummoxed as to which of the three would make the best option.

Are other nut butters healthier than peanut butter? The answer to that question depends on what you're looking for.

Peanut Butter

I don't need to tell you that this is it: the king of nut butters. This is what every American kid of my generation grew up on, slathered on some Wonderbread with delicious, delicious jelled sugar masquerading as a fruit spread. Fruit! Healthy!

And as long as you're avoiding peanut butter that contains added sugar (i.e., most mainstream brands like Jif, Skippy and -- my favorite -- Peter Pan Creamy), peanut butter is actually not bad for you. It has about 200 calories per serving (two tablespoons), so don't hork down a whole jar. And it has roughly 16 grams of fat, but it's mostly the good kind -- monounsaturated fats. (In fact, peanut butter is equal to olive oil when it comes having a balance of saturated and unsaturated fats.) At roughly 6 carbs and 8 grams of protein, it's ideal for those watching their starch intake and for providing energy. it's also a good source of Vitamins B3 and E, plus minerals such as magnesium.

So why choose an alternative butter?

Almond Butter

The almond is classified as a tree nut for culinary purposes, but it's not a nut in the botanical sense. It's the seed of a fruit tree, and it's more closely related to the peach than anything else. This means that some people who are allergic to peanuts (which are legumes) -- but who can tolerate tree nuts like almonds and cashews -- can turn to almond butter as an alternative. (Those allergic to both peanuts and tree nuts can always turn to sunflower seed butter.) It also has a smooth, mild, naturally sweet flavor and a texture not dissimilar to peanuts when ground and emulsified. These are the main reasons you'll find almond butter so readily available in stores -- much more so than any other peanut butter alternative.

But aside from offering people with nut allergies a PB&J option, does this mean it's healthier for you?

While it's true that almond butter is lower in saturated fat than peanut butter, it has a slightly higher fat content overall at roughly 17 to 18 grams per serving. It has the same amount of carbs (6 grams per serving), but packs a lower protein punch than peanut butter at only 5 to 7 grams per serving. Calories are the same, however: 200 calories.

So what makes almond butter special? The vitamins and minerals. It's significantly higher in vitamin E, magnesium, manganese, copper and calcium than peanut butter. Just make sure you're choosing an almond butter that hasn't been enhanced with hydrogenated oils or additional sugar, and you're looking at a fun and slightly healthier alternative to peanut butter that gives you a little boost of vitamins, minerals and fiber -- a serving of almond butter can provide 15 percent of your daily fiber intake.

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My Voice Nation Help

I love your restaurant reviews but this was a nice change.  Thanks.  My favorite is Whole Foods Crunchy Peanut Butter.  Yum.

erichenao topcommenter

I have had some of those Jason butters and have to say that they tasted awfully sweet to me compared to the super natural PB I normally get. I thought of them more as dessert than something I'd spread on my breakfast toast.


the only responsible option is to go with nutella.


Just a couple of points:

1) Almond as an alternative to peanut allergic patients is considered no safer than say cashew butter. In reading this one might be led to believe that almond is a safer alternative.

2) For kids who might be peanut allergic and avoid all nuts, allergists (me being one) advise caution with the introduction of tree nuts (no matter which one), because a significant portion will also be tree nut allergic.

conebaby topcommenter

A spoonful of peanut butter + glass of milk is my favorite snack, post-workout or pre-bedtime.

Bruce_Are topcommenter

I learned a new word today: hork.

kshilcutt moderator editor

@erichenao I've only had a few myself, but agree that the ones I tasted were too sweet for everyday consumption.

erichenao topcommenter

@Bruce_Are Yeah. That's a good one. It's got so many good uses. I love how it has such a "hard" pronunciation.

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