Almond butter is the latest superfood craze, packed with vitamin E, magnesium, and fiber; but can it really outshine peanut butter?

As consumers increasingly swap traditional spreads for healthier alternatives, almond butter has emerged as a popular choice. According to a USA Today report, licensed nutritionist Kristina Cooke calls it “a creamy alternative to classic peanut butter” with similar nutrition and added versatility. Expected to reach a global valuation of nearly $1.3 billion by 2035, almond butter is praised for its heart-healthy monounsaturated fats, high vitamin E content, magnesium, fiber, and plant-based protein.

What Makes Almond Butter Stand Out
Almond butter is made by grinding whole almonds into a smooth or textured paste, sometimes with a touch of salt or oil. “The healthiest versions are single-ingredient butters made from almonds alone,” Cooke noted. Its high monounsaturated fat content supports lower cholesterol and improved heart health, while vitamin E acts as a potent antioxidant for skin, eye, and cellular health. Magnesium aids muscles, bones, immune function, and blood sugar regulation, while fiber promotes fullness and digestive wellness.

Almond Butter vs. Peanut Butter
Research cited by Healthline shows almond butter generally surpasses peanut butter in vitamins, minerals, and fiber. A two-tablespoon serving provides roughly three times more vitamin E, twice the iron, and seven times more calcium than peanut butter. Almond butter also contains more heart-healthy monounsaturated fats and less saturated fat. Peanut butter offers slightly more protein, but both nut butters are excellent sources of plant-based protein.

Moderation Is Key
Despite its benefits, nutritionists caution that almond butter is calorie-dense, with nearly 100 calories per tablespoon. Overconsumption can contribute to weight gain or digestive discomfort, and salted versions may not suit those with high blood pressure. Tree-nut allergies make almond butter unsuitable for some individuals. Cooke emphasizes that when enjoyed in moderation, almond butter “is a nutrient-dense food that can absolutely be part of a healthy, balanced diet.”

Almond butter offers a nutrient-rich, versatile option for those seeking a heart-healthy, protein-packed spread. From boosting energy to supporting skin, bones, and heart health, this creamy nut butter is a worthy addition to a balanced diet, especially when chosen in natural, unsweetened varieties. Both research and expert opinion suggest that incorporating it thoughtfully into meals can provide substantial health benefits without compromising taste or convenience.