Peanut Butter vs Almond Butter: which is healthier?

Per 100g, Peanut Butter has 588 calories, 7g protein, 1.5g fiber, and 16g fat, while Almond Butter has 644 calories, 20.8g protein, 9.7g fiber, and 53g fat. Peanut Butter is the lighter choice, while Almond Butter delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Peanut Butter or Almond Butter?

Per 100g, Peanut Butter has 588 calories and Almond Butter has 644 calories, a difference of 56 calories. In practical terms, 2 tablespoons (188 calories) of peanut butter compares with 2 tablespoons (206 calories) of almond butter.

Which has more protein, Peanut Butter or Almond Butter?

Almond Butter leads on protein with 20.8g per 100g; the gap is 13.8g per 100g (Peanut Butter 7g vs Almond Butter 20.8g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Peanut Butter or Almond Butter?

Peanut Butter has 6g of carbs per 100g compared to 21.2g in Almond Butter, making Peanut Butter the easier fit for low-carb or keto plans. Fiber is 1.5g vs 9.7g per 100g, which also affects net carbs.

Can I substitute Peanut Butter for Almond Butter?

Often, yes. Swapping almond butter for peanut butter shifts your meal by about 56 calories and 13.8g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Peanut Butter

Almond Butter

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Peanut Butter vs Almond Butter

Almond Butter

Wins in 4 of 6 categories

Compare Peanut Butter and Almond Butter calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Peanut Butter has 588 calories vs Almond Butter's 644. Almond Butter has more protein (20.8g vs 7g) and more fiber (9.7g vs 1.5g).

Sources: Peanut Butter (FDC 172470) · Almond Butter (FDC 2262074)

Nutrition Comparison (per 100g)

Nutrient	Peanut Butter		Almond Butter
Calories	588	vs	644
Protein	7g	vs	20.8g
Carbs	6g	vs	21.2g
Fat	16g	vs	53g
Fiber	1.5g	vs	9.7g
Sodium	136mg	vs	1mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Peanut Butter: FDC 172470 · Almond Butter: FDC 2262074.

When to Choose Each

Choose Peanut Butter when:

You're cutting calories (588 vs 644 per 100g)
A typical portion is 2 tablespoons (188 calories)

See full Peanut Butter nutrition

Choose Almond Butter when:

You need more protein (20.8g vs 7g per 100g)
You want more fiber (9.7g vs 1.5g per 100g)

See full Almond Butter nutrition

Frequently Asked Questions

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Last updated: 2026-03-24

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