Almond butter vs. peanut butter for keto... is there a better choice? Both natural nut butters are rich in taste and essential nutrients, adding flavor and variety to any meal. But when it comes to a low-carb or ketogenic diet, does it matter which one you reach for?
With all the different almond and peanut butter options out there, it can be difficult to make a generalization on which one is better than the other for a keto lifestyle.
It all depends on various factors such as brand, ingredients, serving size, your own goals, and how you use them.
As someone who has been cooking low-carb recipes for years, I know that figuring out which ingredients to use can sometimes be a learning curve.
We'll cover the nutrition facts and health benefits of almond butter and peanut butter, whether they can be part of a keto diet, and which one is the "better" keto choice!
Is Almond Butter Keto?
Almond butter is quite popular among health-conscious individuals, and it makes sense! It's a natural spread made from almonds, which are known to be a nutritional powerhouse.
Almonds are high in monounsaturated fatty acids, a healthy fat that has been linked to improved heart health and weight management.
They are also rich in protein, have a high fiber content, and are packed with essential vitamins and minerals like vitamin E, magnesium, and calcium.
But is almond butter safe to eat on a keto/low-carb diet? For the most part, yes! Let's break it down:
Based on the U.S. Department of Agriculture, 1 tablespoon of almond butter contains:
- 98 calories
- 9 grams of fat
- 3.4 grams of protein
- 1.6 grams of fiber
- 1 gram of sugar
- 3 grams of net carbs
With only 3 grams of net carbs per serving, almond butter can easily fit into a keto diet as long as you keep track of how much you eat.
But keep in mind that not all grocery store brands are created equal. Check the ingredient list to ensure there are no added sugars or fillers that could increase the carb count. Palm oil is also a no-no, as it's a highly processed oil with no nutritional value.
I recommend only buying all-natural almond butter made with just 1 or 2 ingredients (it's usually ground almonds and sea salt) or even better, making your own nut butter at home with raw almonds and a food processor!
With all that almond butter, you can indulge in these Keto Almond Butter Cookies, Keto Chocolate Zucchini Bread with Almond Swirl, or my Keto Dark Chocolate Almond Butter Cups.
Is Peanut Butter Keto?
Peanut butter is our nostalgic favorite — who didn't grow up enjoying PB&J sandwiches? It's made from ground peanuts and is also high in healthy monounsaturated fats and polyunsaturated fats.
Packed with important vitamins and minerals like vitamin B6, magnesium, and potassium, peanut butter is a great addition to any diet. But is it keto-friendly? Overall, yes:
According to the U.S. Department of Agriculture, 1 tablespoon of peanut butter contains:
- 96 calories
- 8 grams of fat
- 4 grams of protein
- 1.5 grams of fiber
- 1.7 grams of sugar
- 3 grams of net carbs
So really, almond butter and peanut butter are practically neck and neck when it comes to macros.
They have the same net carb count and similar fat, fiber, and protein content. Like almond butter, you just need to keep an eye on your serving size and make sure you're choosing an all natural peanut butter that doesn't have any added sugars, flavors, sweeteners, or inflammatory oils.
When it comes to keto-friendly nut butters, the more natural, the better!
Some of my favorite peanut butter recipes are this Zucchini Noodle Salad + Spicy Peanut Sauce, these Almond Flour Peanut Butter Cookies, and this amazing Keto Peanut Butter Ice Cream Pie!
Almond Butter vs. Peanut Butter for Keto - Which is Best?
Although it's close, if I had to choose, almond butter reigns supreme for keto.
It has the same amount of carbs but contains a higher fiber and fat content (a keto dieter's bread and butter!) and is also lower in sugar than its peanut counterpart. This gives this little nut a slight edge over peanut butter.
But honestly, both are definitely a good choice in the right amount. I know we all could eat these keto nut butters by the spoonful (or is that just me?), but in moderation and with an eye on the nutrition label, both almond butter and peanut butter have a place in a keto diet.
Ultimately, it comes down to personal preference and what works best for you!
Almond Butter vs. Peanut Butter Taste
Many of us have had peanut butter, but not so many of us are as familiar with almond butter and how it differs in taste and texture. While you might assume they are quite similar, they both actually have quite distinct flavors.
Peanut butter has a creamy texture with a deeply savory, nutty and sweet taste. Almond butter, on the other hand, has a slightly thicker consistency and a slightly more complex and pronounced almond flavor. It is not as sweet as peanut butter and has a more distinct nutty taste.
Of course, the flavor and texture of either will vary depending on the brand and the ingredients used, so it's always a good idea to try different options and see what you like best!
I buy both of these products from Costco and find that their organic peanut butter and almond butter (Kirkland brand) are made with only the ground nuts and a touch of sea salt.
Almond Butter Substitutes
If you have a nut allergy or almond butter just isn't your thing, there are plenty of other options out there that closely mimic the texture and taste of almond butter.
Seed butters are a popular alternative, with sunflower seed butter being the most similar in taste and texture to almond butter. Tahini, made from ground sesame seeds, has a slightly different flavor profile but can also work as an almond butter substitute.
If tree nut allergies aren't a concern, cashew butter and macadamia nut butter are also great options that have a similar creamy texture to almond butter.
Macadamia nuts are higher in fats and contain fewer carbs than cashews, so choose based on your own health goals.
Peanut Butter Substitutes
There are also plenty of peanut butter substitutes out there on the market, whether you have a peanut allergy or just want to change things up.
The top contender is usually almond butter, with its creamy texture and nutty taste.
Sunflower seed butter can also work well as a replacement for peanut butter, but keep in mind it will have a slightly different flavor. And, if you can get your hands on it, walnut butter, hazelnut butter, or pecan butter can also be used as alternatives.
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