Peanut Butter vs Almond Butter
Per 100 g, peanut butter gives 25 g protein for 588 calories, while almond butter gives 21 g for 614. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Peanut Butter | Almond Butter |
|---|---|---|
| Protein | 25 g | 21 g |
| Calories | 588 | 614 |
| Carbs | 20 g | 19 g |
| Fats | 50 g | 56 g |
| Protein density | 17% | 14% |
Which should you pick?
- Cutting or high-protein dieting: Peanut Butter — more protein per calorie.
- Bulking or hard training days: Almond Butter packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Almond Butter at 19 g per 100 g.
- Lowest fat: Peanut Butter at 50 g per 100 g.
Frequently asked questions
- Which has more protein, peanut butter or almond butter?
- Peanut Butter has more protein — 25 g per 100 g versus 21 g.
- Which is lower in calories?
- Peanut Butter is lighter at 588 kcal per 100 g, compared with 614 kcal.
- Which is better for cutting?
- Peanut Butter — about 17% of its calories come from protein, versus 14% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap peanut butter for almond butter in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.