Which Has Less Saturated Fat, Peanut Butter or Almond Butter?

January 3, 2026 •

3 min read

According to USDA data, almond butter contains significantly less saturated fat per serving than its peanut-based counterpart. In the debate over which has less saturated fat, peanut butter or almond butter, understanding the full nutritional picture is key to making a heart-healthy choice.

Quick Summary

Almond butter contains considerably less saturated fat and more heart-healthy monounsaturated fat per serving, though peanut butter offers slightly more protein. Both are nutrient-dense, with almond butter providing more vitamin E and magnesium, while peanut butter offers more niacin and folate. Your choice depends on your specific dietary priorities.

Key Points

Saturated Fat Content: Almond butter contains significantly less saturated fat per serving than peanut butter, making it a preferable choice for those monitoring this nutrient.
Overall Healthier Fat Profile: Almond butter has a higher proportion of heart-healthy monounsaturated fats, providing an edge for cardiovascular health.
Protein Advantage: For those prioritizing protein, peanut butter contains a slightly higher amount per serving compared to almond butter.
Micronutrient Power: Almond butter is a powerhouse of vitamin E, calcium, and magnesium, while peanut butter is higher in niacin and folate.
Check the Label: The healthiest option of either butter is a natural version without added sugars, salt, or hydrogenated oils.
Price vs. Nutrition: Though almond butter is nutritionally superior in some respects, it is also typically more expensive than peanut butter.
Moderation is Key: Both are calorie-dense foods; portion control and a balanced diet are crucial for maximizing health benefits.

The Saturated Fat Showdown: Unpacking the Nutrition Label

For anyone monitoring their saturated fat intake, the difference between almond butter and peanut butter is clear. While both are largely comprised of healthy, unsaturated fats, almond butter holds a distinct advantage when it comes to the saturated variety. For a standard 2-tablespoon serving, almond butter typically contains around 1 gram of saturated fat, whereas peanut butter contains approximately 3 grams. This disparity is significant for those prioritizing cardiovascular health, as excessive saturated fat can raise LDL (or 'bad') cholesterol levels. The vast majority of fat in both nut butters is the healthy kind, but almond butter provides a more favorable balance for those concerned with saturated fat.

Comparing the Complete Nutritional Profile

Looking at more than just saturated fat reveals other differences between the two spreads. While the overall calorie count is very similar for a 2-tablespoon serving (around 190-200 calories), the micronutrient composition and fat types vary. Below is a detailed comparison table based on a standard 2-tablespoon serving of natural, unsalted varieties.


Nutrient	Almond Butter	Peanut Butter
Saturated Fat	~1g	~3g
Monounsaturated Fat	~11.5g	~10.2g
Protein	~7g	~8g
Fiber	~3.3g	~1.5g
Vitamin E	Very High	High
Magnesium	Higher	Lower
Calcium	Much Higher	Lower
Folate	Lower	Higher

Delving Deeper: Beyond Saturated Fat

Peanut butter edges out almond butter slightly in terms of protein content, which is a major factor for many active individuals. However, almond butter is a nutritional standout in the vitamin and mineral department. It is an exceptional source of vitamin E, a powerful antioxidant that helps protect cells from damage and supports skin health. Almond butter also contains higher amounts of magnesium and calcium, minerals that are vital for bone health and nerve function. Peanut butter, in contrast, boasts more niacin (Vitamin B3) and folate.

Making the Healthiest Choice for Your Needs

Ultimately, the 'healthiest' option depends on your dietary priorities and budget. If minimizing saturated fat is your main goal, almond butter is the clear winner. If you need a slight boost in protein or prefer the taste and lower price point of peanut butter, it is still a perfectly healthy choice when consumed in moderation. The most important factor, regardless of which nut butter you choose, is to scrutinize the ingredient list. Many commercial brands add unnecessary sugars, hydrogenated oils, and excessive sodium. Look for products with only one or two ingredients: 'peanuts' or 'almonds' (and possibly salt). Opting for organic varieties can also be a plus. Both spreads offer a balanced profile of healthy fats and plant-based protein that promotes satiety, aids in blood sugar management, and supports a healthy lifestyle. For those with nut allergies, of course, the choice is made for you, but for others, the decision is a matter of weighing these nutritional nuances against personal preference.

Key factors to consider when choosing a nut butter:

Read the label: The healthiest nut butters have minimal ingredients, avoiding added sugars and hydrogenated oils.
Portion control: Both are calorie-dense, so stick to the recommended serving size to avoid excessive calorie intake.
Variety is key: Incorporating both nut butters into your diet can provide a broader range of nutrients and flavors.
Cost: If budget is a primary concern, peanut butter offers excellent nutritional value at a lower price point than almond butter.
Taste preference: Since both are healthy in moderation, choosing the one you genuinely enjoy can help you stick to a balanced eating plan.

Conclusion: The Bottom Line on Saturated Fat

In the direct comparison, almond butter has less saturated fat than peanut butter. This, combined with its higher concentration of heart-healthy monounsaturated fat, fiber, vitamin E, calcium, and magnesium, gives almond butter a slight nutritional edge. However, peanut butter is an excellent and budget-friendly source of protein and other key nutrients. The most significant takeaway is that both are healthy options when consumed in moderation and as part of a balanced diet. Ultimately, the healthiest nut butter is the one you enjoy most and that fits your overall nutritional goals, provided you choose a natural, clean-ingredient version.

Check out this nut butter comparison from EatingWell for further reading.

Frequently Asked Questions

While both contain heart-healthy unsaturated fats, almond butter has a more favorable fat profile with less saturated fat and more monounsaturated fat, giving it a slight edge for cardiovascular health.

Yes, almond butter generally has more fiber than peanut butter. A 2-tablespoon serving of almond butter contains roughly 3.3 grams of fiber, while peanut butter has about 1.5-3 grams, depending on the source and processing.

Yes, almond butter is an excellent source of vitamins and minerals. It is particularly rich in vitamin E, magnesium, calcium, and iron compared to peanut butter.

Peanut butter contains slightly more protein per serving. A 2-tablespoon serving of peanut butter has around 8 grams of protein, while the same serving of almond butter has about 6-7 grams.

For the healthiest option, you should choose natural nut butters that are unsalted and have no added sugars or hydrogenated oils. This ensures you get the full nutritional benefits without unnecessary additives.

Yes, almond butter is typically more expensive than peanut butter. If budget is a concern, peanut butter provides excellent nutritional value at a lower price point.

Some people have concerns about aflatoxins, a naturally occurring compound found on some peanut crops, but the FDA regularly tests for and controls this to minimize health risks. For most people, it is not a significant concern.