Let’s just say right off the bat, this isn’t about us turning our backs on peanut butter. The fact remains, however, that almond butter exists, has exploded in popularity and might just be the smarter choice depending on what you’re doing with it. Baking cookies? Stick to peanut butter — if it ain’t broke, don’t fix it. But as far as smearing on an apple or slice of multigrain, which nutty butter should you reach for?
Nutritionwise, the two are very similar. You’re getting around 100 calories and 4 grams of protein, but as you’ve probably predicted by now, almond butter is a little better for you, all things considered. Almond butter is higher in Vitamin E, iron, magnesium, protein and fiber than peanut butter. It’s also typically less processed, with less added sugar, salt and the additives that keep nut butter from separating (that’s when oil floats on top) and is slightly lower in saturated fat. It costs a couple of dollars extra, but think of all that magnesium you’re getting.
That said, you can make bourbon-spiked peanut butter cups with peanut butter that are pretty unapologetic about what they are. No need to switch permanently to almond butter: keep both around and decide for yourself which goes on what.
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