Peanut Butter vs Almond Butter Caloric Contents
Many people assume that peanut butter and almond butter differ a lot in calories, but are those differences meaningful? A number of variables can shift their caloric content: The type of nut, how it’s processed, and whether there are added ingredients. When comparing peanut butter vs almond butter calories, small tweaks make measurable differences. For food businesses and nut-butter product developers, grasping these distinctions can help make offerings that delight health-conscious customers and build stronger brands.
What Determines Caloric Content in Peanut and Almond Butter
Before comparing numbers, it helps to understand what drives the calories in these nut butters. These factors matter both for nutrition and for how your product is perceived in the market:
Nut Type
Almonds have higher total fat per serving than peanuts and a larger share of monounsaturated fat, which supports heart health. Peanuts supply more protein and some polyunsaturated fats. These differences change how dense calories are for each nut.
Fat Composition
The kind of fat matters. Almond butter has relatively less saturated fat and more monounsaturated fat than many peanut butter types. These healthy fats affect calories because fat has over twice as many calories per gram versus protein or carbs.
Moisture Content and Added Ingredients
When the moisture is higher, the same weight holds fewer calories. Oils added by manufacturers or natural oil separation increase fat content and thus calories. Sugar or sweeteners also raise caloric value even if only in small proportions. Salt usually adds little caloric load but can influence perception and recipe balance.
Nut Processing (Raw vs Roasted)
Roasting reduces moisture, so roasted nuts tend to have slightly more calories per gram compared to raw nuts. Dry roasting (without added oils) has smaller effects than oil roasting. Overall, macronutrients stay similar, but caloric density nudges higher.
Texture and Grind Differences
Smooth nut butter is ground finer, resulting in less air and possibly a more compact texture; crunchy versions include nut pieces, which may introduce air and reduce density per spoonful. Processing, such as grinding or oil separation, and whether the butter is homogenized, affect its tightness, which in turn alters the calories per serving, even when the 100-gram numbers are similar.
Comparing Caloric Content in Peanut and Almond Butter
Below is a side-by-side comparison of the nutritional contents per 100 grams for plain natural versions of almond and peanut butter (no sugar or extra oil), so you can see their main differences regarding caloric content.
| Nutrient | Almond Butter | Peanut Butter |
| Calories per 100g | 645 kcal | 632 kcal |
| Protein | 20.8 g | 24 g |
| Total lipid (fat) | 53 g | 49.4 g |
| Carbohydrate, by difference | 21.2 g | 22.7 g |
| Fiber, total dietary | 9.7 g | 6.3 g |
| Fatty acids, total saturated | 4.25 g | 8.42 g |
| Fatty acids, total monounsaturated | 34.7g | 30.7 g |
| Fatty acids, total polyunsaturated | 12.6 g | 9.78 g |
The difference in calories is slight. Almond butter sits a bit higher than peanut butter in total calories per 100 g, but not by a considerable margin. From a pure caloric standpoint, almond butter doesn’t cost much more, and the small difference is often offset by its richer nutrient profile. Almond butter offers many benefits that go beyond caloric content. Let’s explore them below.
Health and Nutrient Benefits of Peanut and Almond Butter Beyond Caloric Content
| Nutrient | Almond Butter | Peanut Butter |
| Calcium | 264 mg | 50 mg |
| Iron | 4.11 mg | 1.85 mg |
| Magnesium | 268 mg | 193 mg |
| Phosphorus | 507 mg | 393 mg |
| Potassium | 745 mg | 654 mg |
| Sodium | 1 mg | 221 mg |
| Vitamin E | 16.7 mg | 5.41 mg |
According to USDA FoodData Central, almond butter offers a stronger micronutrient profile than peanut butter in several key areas. It provides more calcium, iron, magnesium, phosphorus, potassium, and vitamin E, and less sodium, adding more value to its clean nutritional profile. Those nutrients are critical for
- Bone health.
- Oxygen transport and immune function.
- Muscle and nerve function.
- Protection from oxidative stress.
Peanut butter remains valuable, especially for its protein and its familiar flavor. Some people prefer peanut butter because of its nostalgic taste and satisfying texture. It also delivers a bit more protein content, supporting satiety and muscle repair.
For small food businesses focused on health credentials and premium positioning, almond butter is a strong choice. Its high levels of micronutrients can help your product label stand out in terms of nutrition, and consumers often perceive elevated vitamin and mineral content as a marker of quality. Peanut butter remains useful when the recipe or target audience values traditional taste, comfort, or stronger protein content. Still, almond butter offers more flexibility in terms of clean labeling and nutrient density.
Read: Peanut Butter vs Almond Butter Protein Contents
Build Your Next Nut Butter Product with JSS Almonds
Although peanut butter has a slightly lower calorie count and more protein per serving, almond butter delivers higher levels of fiber, vital minerals and vitamins, lower saturated fat, and greater micronutrient density, making almond butter an excellent ingredient for brands aiming for premium positioning and clean-label appeal.
JSS Almonds specializes in helping small food businesses with everything from almond pastes and butters to wholesale nuts. We offer small minimum order quantities, flexible and retail-ready packaging, and a California almond supply with strong quality and food safety standards. Our services are built to support emerging brands with responsive service and reliable sourcing.
Contact us to build a nut butter product that delights customers and reflects your brand’s values.