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Is almond butter healthier than peanut butter?

You've likely heard that almond butter is a healthier alternative to peanut butter, but is it really worth the extra money? We ask an expert dietician for the facts.
almond butter

By Briana Rognlin for

Lots of us have likely heard that almond butter is a healthier alternative to peanut butter, but some of us are still confused about whether it’s really worth the extra money.

The nutrition facts are nearly the same, and while some suffer from severe peanut allergies, some of us aren’t sure whether peanuts contain allergens and toxins…or if that’s just a myth we learned on the last “cleanse” we tried.

To find out why there’s so much confusion, we spoke with Ashley Koff, R.D., an expert dietician and author, who answered our questions about which makes a healthier snack.

But first, let’s take a look at the nutrition facts to get a clearer idea of how different they are. We compared MaraNatha Foods brand peanut and almond butter to get an idea of how all-natural varieties stack up. Here’s what we found:

MaraNatha Organic, Raw, Creamy Almond Butter (no salt): 2 Tablespoons contains: 190 calories; 17g fat (1.5g saturated; 4g polyunsaturated; 11g monounsaturated); 0mg cholesterol; 0mg sodium; 6g carbohydrates (4g dietary fiber, 2g sugar); 7g protein.

MaraNatha Organic Creamy & Roasted Peanut Butter (no salt): 2 Tablespoons contains: 190 calories; 16g fat (2g saturated, 0g trans fats); 0g cholesterol; 0g sodium; 7g carbohydrates (3g dietary fiber, 1g sugar); 8g protein.

On paper, almond butter and peanut butter aren’t so different. So what gives? Check out what Ashley Koff had to say:

Peanut butter and almond butter have pretty similar nutrition facts. So why do so many of us think that almond butter is better? The biggest issues with peanuts are:
a) Allergens
b) There can be mold (a toxin) in the shell of peanuts, so many people avoid them for that reason.
c) Peanuts are actually a legume, so some people find them harder to digest than almonds.

Keep reading for more intel from Koff…

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