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This vs that: Peanut butter vs almond butter

Butter up! No longer are your only options smooth or crunchy – there’s an array of nut butters now on offer, from traditional peanut varieties to trendier alternatives like almond.

Nut butters are also a source of heart- healthy fats, protein, fibre, vitamins and minerals.

So, which butter is better?

Peanut butter

Per 20g serve:
534kJ (128cal), 5.7g protein, 10.2g fat, 2g sat fat, 3.6g carbs, <1g sugar, 1.6g fibre, <1mg sodium

Almond butter

Per 20g serve:
500kJ (120cal), 4.4g protein, 10.5g fat, 0.8g sat fat, 3.7g carbs, 1g sugar, 2.3g fibre, 0.2mg sodium

The verdict?

It’s a tie!

Nut butters made from 100 per cent nuts – peanut, almond or otherwise – are a nutritious pantry staple. They all have a similar nutritional profile, providing healthy fats, plant-based protein and gut-loving fibre. Opt for those without added oils, sugar and salt.

For more advice on nut butters, we recommend: Which nut butter is healthiest? or 5 good reasons to eat nut and seed butters



Date modified: 29 September 2023
First published: September 2023


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