Which is better for Keto: Peanut Butter OR Almond Butter?
Both Peanut and Almond butter is nutritious and has their advantages and disadvantages. However, to know which one is better for the Keto Diet, we need to study the macros!
Peanut Butter is a paste made from ground and roasted peanuts. It is low carb, a high-fat and moderate protein which makes it a good option to consider on a Keto Diet.
Peanut butter nutrition info (2 tbsp)
Calories: 210, Fat: 16g, Protein: 9g, Net carbs: 4g
Besides good macros, peanuts are also rich in micronutrients and fibre.
Peanuts also helps in the reduction in the risk of cardiovascular diseases. Peanut Butter contains compounds like resveratrol, phenols, flavonoids, and phytosterols, which are known to reduce the risk of diabetes, autoimmune disorders, and cancer.
A major drawback of Peanut Butter is its carb content i.e. 2 Tablespoons provides 4g of net carbs. Hence, On a Keto Diet, always keep peanut butter’s carb content in mind.
Almond Butter is a paste made from raw and roasted almonds. It contains slightly less protein and net carbs but more fat than Peanut Butter.
Almond butter nutrition info (2 tbsp)
Calories: 190, Fat: 17g, Protein: 6g, Net carbs: 3g
Almonds are superior to Peanuts in terms of micronutrients. It is much higher in calcium, iron, vitamin E, magnesium, niacin, copper, and zinc.
Almonds are also low in net carbs, which makes it perfect for keto Diet. Almonds provide some health benefits also such as increased satiety, Healthy blood glucose levels, Improved blood lipids, Healthier weight and Reduced cancer risk.
A major drawback of Almond Butter is its protein quality. They do contain proteins, but they’re not a complete source of protein.
The Bottom Line
Almond butter is better than Peanut Butter because it has fewer carbs and more fat than Peanut Butter.