Almond butter may have earned a reputation as peanut butter’s ‘healthier cousin’ – but it’s more like the evil twin.
That’s according to dietitians who say that believing one is healthier than the other may make people more likely to overload on calories and therefore pack on the pounds.
But ‘there really isn’t much difference’ between almond butter and a classic dollop of peanut butter, except a higher price tag, the experts told DailyMail.com.
They warned both options are extremely calorie dense, with nearly 200 per serving. But most people overestimate and eat too much anyway – slathering it on granola and bowls of fruit.
Searches for almond butter on TikTok have racked up 82.7 million views, with users touting it as a cure-all for obesity, gut health, and anti-aging.
Dietitians cautioned that almond butter’s creamy consistency can make it easy to overdo and get far more than the recommended two-tablespoon serving size
Estimates vary, but one analysis of the global almond butter market found that it was valued at $708.5 million in 2023 and is expected to grow to nearly 1,500 million by 2033
Dr Carolyn Williams, dietitian and author of Meals that Heal, told DailyMail.com: ‘There really isn’t that much difference. If you put them side by side, almond butter probably edges out peanut butter a little nutritionally, but it’s not significant.’
‘It’s not like overwhelmingly almond butter is that much better than peanut butter.’
‘They’re very similar overall, when it comes to nutrients, so they’re going to be almost identical in calories.’
Fitness trainer Patrick Wilson echoed these thoughts in a 2021 TikTok: ‘I hate to be the bearer of bad news, but almond butter is not better for weight loss than peanut butter.’
Mr Wilson then showed the nutrition labels for both Jif Peanut Butter and Justin’s Almond Butter. One two-tablespoon serving of Jif had 190 calories, while the same serving of Justin’s had 220 calories.
‘Both are very calorie dense. Have them in moderation. Almond butter is not healthier,’ he said.
Peanut butter has long been a staple in PB&J sandwiches, smoothies, chocolate cups, and straight from the jar.
Though the ancient Incas and Aztecs in South America, where the peanut plant is native, were the first to grind peanuts, they didn’t enter the modern world until 1895.
At the time, American doctor and nutritionist John Harvey Kellogg – of Kellogg’s cereal fame – had filed a patent for a ‘food compound’ called peanut butter. This involved boiling and grinding nuts into a paste for patients in a mental asylum, as they had trouble eating whole nuts.
Dr Kellogg promoted peanut butter as as healthier alternative to meat, calling his creation ‘the most delicious nut butter you ever tasted in your life’.
Peanut butter grew in popularity, debuting at the St Louis World’s Fair in 1904. In 1920, the Peter Pan – originally known as EK Pond – became the first brand to develop peanut butter.
Spread on bread with jelly, it turned into a cheap staple for kids during the Great Depression.
Now, it’s estimated that 90 percent of American households buy peanut butter.
As the US entered World War II, the military began promoting peanut butter as a protein-packed food that did not need to be refrigerated.
Fitness trainer Patrick Wilson cautioned that almond butter is no better for weight loss than peanut butter, and ‘both are very calorie dense’
Dr Williams and Ms Routhenstein recommended picking an almond butter or peanut butter made solely from nuts to avoid added sugar. However, both said that peanut butter is just as good if you prefer that
In recent years, the protein claims have been re-used by the fitness community – making peanut butter a favorite among gym goers looking to build muscle. One two-tablespoon serving contains about seven grams of protein, depending on the brand.
The Academy of Nutrition and Dietetics recommends that the average person consumes 0.8 grams of protein per kilogram of body weight. So a person who weighs 165 pounds (75 kilograms) should have around 60 grams of protein every day.
However, someone looking to bulk up should increase that to 1.2 to 1.7 grams per kilogram of body weight. That same 165-pound person, therefore, should up their protein to 75 to 128 grams per day.
While a serving of peanut butter could contribute to that goal, a fitness buff would need to consume more than five times the recommended serving to get even half of the protein needed to build muscle – which would total 1000 calories.
Other foods also edge out peanut butter. One hard-boiled egg, for example, has six grams of protein and just 77 calories, according to the USDA.
Additionally, a 3.5-ounce serving of chicken breast has 32 grams of protein and just 166 calories.
Dr Kellogg also experimented with almond butter, with his version being mentioned in a 1913 edition of the Journal of the American Medical Association. However, it’s likely that almond butter didn’t immediately take off because almonds were more expensive.
But in recent years, this nut spread has gained a reputation for being healthier than peanut butter. This is due to reports of it having higher levels of nutrients like vitamin E – an antioxidant that helps red blood cells form and boosts your immune system – iron, and calcium.
Dr Williams noted that while almond butter has higher levels of these nutrients, the recommended serving size is so small that it hardly matters.
She said that while the difference becomes more significant the more you eat, that runs the risk of packing in hundreds of unnecessary calories.
Estimates vary, but one analysis of the global almond butter market found that it was valued at $708.5 million in 2023 and is expected to double by 2033.
However, peanut butter dwarfs that with an estimated value of $6.05 billion global market size in 2022, according to Straits Research. And research firm Circana estimates that it costs like $0.20 per serving.
Still, social media users have latched on to almond butter as a healthy staple.
Users have shown themselves recommending certain brands, making their own varieties, and eating the nut butter as a meal on its own.
A TikToker named Auggie posted a video last year showing him eating almond butter by the spoonful rather than pairing it with other food.
‘I just recently discovered almond butter, and, like, I don’t think I could ever go back to peanut butter again,’ he said in the video, which has more than 61,000 views.
User Reena Merino commented: ‘Almond butter changed my life.’
Dr Alan Mandell, a chiropractor in South Florida, also praised almond butter on TikTok. ‘If you want to get healthy, you need to eat your almond butter,’ he said in a 2021 TikTok.
‘This is great for the brain. It will slow down the aging process in those brain cells with vitamin E as well as those omega-3s.’
‘The zinc in here will help strengthen and kick up your immune system. These monounsaturated fats are so healthy for your body. They will lower the bad cholesterol and raise the good.’
‘The healthy fats and fiber will control your appetite. This will help you lose weight and feel so much more satiated so you won’t overeat.’
‘It’s great for the gut. The prebiotics in here strengthens those probiotics. It feeds them and keeps you healthy. 70 percent of the immune system is in your gut.’
‘I want you to stay healthy, so eat your almond butter every day. You will see great changes.’
When a user in the comments asked if almond butter is better than peanut butter, Dr Mandell said: ‘They are both good but overall the almond butter would take the prize.’
A TikToker named Auggie posted a video last year showing him eating almond butter by the spoonful rather than pairing it with other food. ‘I just recently discovered almond butter, and, like, I don’t think I could ever go back to peanut butter again,’ he said in the video, which has more than 61,000 views
Dr Alan Mandell, a chiropractor in South Florida, praised almond butter has a food that boosts brain health and promotes weight loss
The recommended serving size of both butters is just two tablespoons, which packs in about 200 calories, depending on the brand. While this may be enough for a slice of toast, it’s common to find giant globs of it in yogurt and granola bars.
And even just those two tablespoons could be a significant add to an otherwise low-calorie breakfast like a fruit smoothie.
‘When it comes to any nut butter, volume matters because too much of it can be too many calories, which can lead to weight gain,’ Ms Routhenstein said.
Kimberly Gomer, a registered dietitian in private practice, told Yahoo that the creamy consistency of nut butters means it’s easy to eat a lot – and that means loading up on calories. Many people, therefore, exceed recommendations.
‘There are 188 calories in two tablespoons of peanut butter, and you will likely eat double or triple that amount just dipping an apple in it,’ Gomer said.
For instance, some research has found that the average person only needs to consume an extra 500 calories a day to gain a pound of body fat in a week.
Having too much body fat has long been linked to worsening heart health, high cholesterol, and a slew of other issues.
Dr Williams said that while the fiber in almond butter could promote satiety and reduce the chance of overeating, there is little evidence suggesting that it helps with weight loss either.
Additionally, many brands can contain excess amounts of sugar, which has long been linked to increased risk of heart disease, diabetes, and obesity.
MaraNatha Caramel Almond Butter, for example, has 11 grams of sugar in just two tablespoons, more than a Krispy Kreme donut.
Many of these varieties are flavored, both Dr Williams and Ms Routhenstein recommended picking an almond butter or peanut butter made solely from nuts.
Almond butter also tends to be pricier than peanut butter.
A 16-ounce jar of Whole Foods 365 almond butter, for example, costs $10.49, whereas the same size jar of Jif is just $4.
Dr Williams noted that the only thing that justifies the added cost is personal preference.
‘I personally prefer peanut butter over almond butter, so that’s what I buy and that’s what I eat,’ she said.
Still, almond butter ‘is not the worst thing you could ever do,’ Dr Williams said.
‘It’s a source of fiber, it’s a source of healthy fat, it’s a source of protein. You just have to see how it fits in the context of your overall day.’
Source: Mail Online
