Almond butter vs peanut butter: carbs, fiber and net carbs
Full comparison · Calories · Carbs
Per 3.5 oz (100 g), almond butter has 21.2 g of carbohydrate (11.5 g net) and peanut butter has 22.3 g (17.3 g net).
Net carbs = total carbohydrate minus fiber.
| Almond butter | Peanut butter | |
|---|---|---|
| Total carbohydrate, 100 g | 21.2 g | 22.3 g |
| Fiber, 100 g | 9.7 g | 5 g |
| Net carbs, 100 g | 11.5 g | 17.3 g |
| Total sugars, 100 g | — | 10.5 g |
| Carbs per serving | 6 g in 1 oz (28 g) | 7.1 g in 2 tbsp (1.1 oz, 32 g) |
| Net carbs per serving | 3.3 g | 5.5 g |
Net carbs is total carbohydrate minus fiber; it is a common counting convention, not an FDA label term. Total sugars include natural and added sugar; USDA does not separate them for these foods.
What the numbers don't tell you
The difference is small. Per 2 tablespoons, 1.1 oz (32 g), this almond butter gives about 193 calories and 6.7 g of protein, and this unsalted peanut butter about 191 calories and 7.1 g.
For calories, the form matters. In a feeding trial in 18 adults, the body took 6.53 calories per gram from almond butter, close to prediction, and 4.42 from whole almonds. A meta-analysis of 105 trial comparisons with 9655 people found nuts, peanuts included, did not change body weight overall, though peanuts and walnuts came out higher than other nuts.
Salt is where jars differ most. Across 8 USDA samples of creamy peanut butter, sodium ran from 0 to 427 mg per 3.5 oz (100 g). Observational data link peanut butter with 13% lower type 2 diabetes incidence, at very low certainty, with no link for peanuts or tree nuts. No card covers people who already have diabetes.
Allergy is the bigger split. Among people with peanut allergy, 4.5% reacted with anaphylaxis to 5 mg or less of peanut protein. Almond butter is ground almonds, so an almond allergy applies in full. A Canadian survey found botulism-causing spores in 3 of 104 nut butters, all peanut. Whether that matters for babies is not yet known.
Without an allergy, pick by taste and check the salt. We found no source on dogs.
Evidence behind this note
- Level E In the US dietary survey both almond butter and peanut butter are coded at 16 g per tablespoon and 32 g for the amount in a sandwich. USDA FNDDS 2021-2023 (FoodData Central)
- Level B In a crossover RCT in 18 adults eating 1.5 oz (42 g) of almonds a day, almond butter delivered 6.53 calories per gram, close to the label estimate, while whole natural almonds delivered only 4.42 calories per gram. Food Funct, 2016
- Level A A 2021 meta-analysis of 105 trial comparisons with 9655 people found eating nuts, peanuts included, did not change body weight, with high certainty. Nishi SK et al. Are fatty nuts a weighty concern? Obesity Reviews 2021;22(11):e13330
- Level E Per 100 g, creamy peanut butter has slightly more protein than creamy almond butter (about 24 g vs 21 g) but less fiber (about 6.3 g vs 9.7 g), and its sodium ran from 0 to 427 mg across 8 samples depending on added salt. USDA FoodData Central Foundation Foods, release 2026-04-30
- Level C Observational data link peanut butter with a 13% lower type 2 diabetes incidence in a meta-analysis of prospective cohorts, with evidence certainty rated very low. Am J Clin Nutr, 2021
- Level C Among people with peanut allergy, an individual-data meta-analysis of 19 studies found 4.5% reacted with anaphylaxis to 5 mg or less of peanut protein. J Allergy Clin Immunol, 2021
- Level C A 2007 Canadian retail survey found viable Clostridium botulinum spores in 3 of 104 nut butter spreads, all of them peanut butters, and whether this matters for infant botulism is not yet known. Curr Microbiol, 2024
- Level A In the same 2021 meta-analysis, the nut type changed the weight result, and the effect on body weight was higher for walnuts and peanuts than for other nuts. Nishi SK et al. Are fatty nuts a weighty concern? Obesity Reviews 2021;22(11):e13330
- Level D Lab data suggest grinding almonds into butter frees their fat: modeled lipid available for digestion was 94.0% in almond butter, and stool microscopy found near-complete digestion of the butter but encapsulated fat left in whole and diced almonds. Nutrients, 2018
- Level C A 2023 systematic review found nut butter releases more usable energy than roasted or raw nuts, so the low-calorie effect of whole nuts is weaker for peanut butter. Adv Nutr, 2023
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Almond butter vs peanut butter: minerals, calories and what grinding changes
- Almond butter: same almonds, more of the calories
- Peanut butter: the number on the label came from almonds
- Is peanut butter or almond butter higher in protein?
What the studies say
- Is peanut butter good for weight loss? Neutral when it replaces food, a gain when added
- Is peanut butter bad for cholesterol? In trials it did not raise it
Rankings and guides
- Carbohydrates: what it does and how much you need
- Fiber: what it does and how much you need
- Which foods are highest in dietary fiber?
- Which foods are highest in carbohydrate?
- Added sugar: what it does and what the evidence shows
- Almond butter: full nutrition facts
More comparisons
Where the numbers come from
- Almond butter: USDA FoodData Central, Almond butter, creamy, FDC ID 2262074 · full profile · all forms of almond butter
- Peanut butter: USDA FoodData Central, Peanut butter, smooth style, without salt, FDC ID 172470 · all forms of peanut butter
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ; the links show them. % DV uses FDA Daily Values for adults. How we verify.