Whether you’re looking for a creamy way to thicken up soups, sauces, and smoothies – or you just want a tasty snack you can eat right out of the jar – nut butter is a tasty and nutritious addition to any diet.
Almond butter and peanut butter are two of the most commonly eaten types of nut butter on the keto diet, but do you know which is better for your low-carb needs?
You may be shocked to learn that one isn’t even technically a nut! Read on to learn whether almond butter vs. peanut butter is better for the keto diet.
Nutrition Facts Table
Both almond butter and peanut butter are made by grinding almonds into a creamy or crunchy paste. A 100-gram serving contains the following (*) (*):
|Nutrition||Almond Butter||Peanut Butter|
When buying any kind of nut butter, be sure it contains one ingredient only, if possible: organic nuts. Some brands may contain sea salt and natural oils – this is OK, too.
Just be sure there are no added sugars, colors, food dyes, syrups, or other unwanted ingredients, such as preservatives, fillers, and excess amounts of sodium.
How Many Net Carbs In Almond Butter and Peanut Butter?
Both nut butters contain roughly the same amount of calories per serving, but almond butter contains more fiber and fewer carbohydrates, making it the preferred choice for keto dieters.
Almond butter has around 8.52 grams of net carbs per 100-gram serving while peanut butter has 17.5 grams of net carbs for the same amount.
Almond butter also has a very low glycemic index (GI) rating of 0 per one-tablespoon serving, meaning that it has a very minimal impact on insulin and blood sugar levels.
Peanut butter is also a very low GI food with a rating of 14. You can enjoy either on a low-glycemic diet, but almond butter has a slight advantage.
Peanut Butter vs Almond Butter: Which is Healthier?
To help us decide which is healthier, let’s take a look at how each nut butter ranks in several important health categories:
Vitamins and Minerals
Almonds tend to be more nutrient-dense than peanuts, meaning that they provide higher levels of many vitamins and minerals, such as vitamin E, calcium, magnesium, phosphorus, potassium, iron, and zinc. However, peanut butter is a better source of B vitamins, such as folate, niacin, and vitamin B6.
Almond butter is higher in fiber than peanut butter, which is needed for several aspects of health. Research shows that eating more fiber may be able to help you lose weight, reduce the risk of diabetes and heart disease, boost your immune health, and even protect your brain (*)(*)(*)(*).
Both almonds and peanuts provide an excellent source of antioxidants. Almonds are a good source of vitamin E, which has antioxidant abilities in the body to reduce oxidative stress and protect against diseases, especially atherosclerosis (*).
Almonds are also an excellent source of many other antioxidants, such as catechin, epicatechin, and flavonols (quercetin, kaempferol, and isorhamnetin), but these are mainly found in the skin (*).
Peanuts are a good source of the antioxidants resveratrol, phenolic acids, flavonoids and phytosterols, which have been shown to block the absorption of cholesterol from the diet (*).
It’s also a good source of co-enzyme Q10, which may be able to reduce inflammation associated with the development of many diseases, including kidney disease, metabolic syndrome, diabetes, neurodegenerative disorders, and fertility problems (*).
Each nut butter provides an excellent source of various antioxidants with almonds appearing to have a slight advantage. Keep in mind that any heating or roasting process may affect the amount of antioxidants in your nut butters, so look for a minimally processed brand.
Both almonds and peanuts contain phytic acid, which is a compound known as an ‘anti-nutrient’ that binds to the lining of the gastrointestinal tract, induces inflammation, and prevents the absorption of some nutrients, such as iron, calcium, and zinc (*).
It’s found in all beans, legumes, nuts, and grains. However, the amount of phytic acid in each may vary. Research shows that peanuts contain 1.05 to 1.76 percent of phytic acid per dry weight while whole almonds contain 531 mg per 100-gram serving (*)(*).
You can deactivate the phytic acid content in beans, grains, nuts, and legumes by soaking them in water overnight before cooking, but this is not an option when buying nut butter.
Both almonds and peanuts are a good source of plant-based protein, but almonds contain slightly more protein than peanuts.
A 100-gram serving of almond butter contains around 21 grams of protein while the same serving of peanut butter contains 22 grams.
However, peanuts contain all 20 amino acids whereas almonds do not.
Almond Butter vs. Peanut Butter: Are They Keto-Friendly?
Almonds and peanut butter each have a lot of healthy attributes that make for a beneficial addition to your diet. Plus, both are low in carbs and high in healthy fats, making them suitable for your ketogenic diet.
Of the two nut butters, almond butter is the winner in the low carb department. It has more fiber and fewer carbs, which makes it appealing for strict keto dieters.
Also, we don’t mean to talk bad about peanut butter, but technically speaking, it isn’t even a nut. Peanuts belong to the legume family, which are not usually eaten on a low carb or keto diet because they tend to be too starchy.
So, if you’re on a strict keto diet, then stick with almond butter. If you’re simply trying to watch your carbs, then peanut butter is perfectly suitable for your needs. You can make peanut butter from home too.
After comparing both nut butters, we determined that almond butter is a better choice for strict keto dieters because it’s lower in carbs and contains more fiber.
Don’t let that deter you from eating peanut butter, though! It has plenty of health benefits, too. However, you may need to watch your intake if you’re trying to keep your carbs to a minimum.
*image by Shablonstudio/depositphotos