The Surprising Benefits of Nut Butter


By: , SparkPeople Blogger
  :  81 comments   :  64,694 Views

Nut butters have become popular in the health world in recent years—and for good reason! Nut butter is a great source of healthy fats, which are important for regulating your energy, mood, and even your weight. However, some nut butters also deliver a more unexpected benefit: They're great for your bones! Let's take a look at two of the most popular nut butters--almond butter and peanut butter. Between the two, which one should you choose for better bone health
The Winner: Almond Butter!

Almond butter wins by a landslide in this one. Compared with peanut butter, it contains more calcium, magnesium, manganese and phosphorus, which are all important minerals for building and maintaining strong bones. Check out the comparison below (per two tablespoons of both almond and peanut butter):

Mineral Almond Butter Peanut Butter
Calcium 86.4 mg (8% DV) 13.8 mg (1% DV)
Magnesium 97 mg (24% DV) 49.3 mg (12% DV)
Manganese 0.8 mg (38% DV) 0.5 mg (23% DV)
Phosphorus 167.4 mg (16% DV) 115 mg (11% DV)
For some great homemade almond butter recipes (and other recipes that use almond butter), click here!

Do you ever eat nut butters? What's your favorite?

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  • 81
    Thanks for the info - 12/30/2017   8:08:19 PM
  • 80
    Nut butters are great! - 12/30/2017   7:39:29 AM
  • 79
    thankyou for this wouldnt think of almond butter - 12/30/2017   12:39:36 AM
  • 78
    I think they both have their place. Just like you would never eat only one type of veggie. Variety is key to a healthy diet - 10/22/2017   10:18:14 PM
  • 77
    Oh, and I do LOVE crunchy almond butter!
    - 10/22/2017   5:59:47 PM
  • 76
    I want to try cashew butter. Wish it wasn't so expensive - 10/22/2017   3:12:08 PM
  • 75
    They left off protein and sugar for a reason. Peanuts have more protein and no sugar. Perhaps folks should test it for themselves and Peanuts have more of different nutrients than Almonds. - 10/22/2017   1:55:27 PM
  • 74
    I love cashew butter - 10/22/2017   10:34:52 AM
    thanks for the comparison - 8/15/2017   12:18:46 AM
  • 72
    I like Cashew butter much better than almond butter - 6/11/2017   3:15:03 PM
  • 71
    I'm an almond butter girl but it is a real pain. I store it in the fridge and it's not smooth to spread. - 5/23/2017   5:34:03 AM
  • 70
    The omega 6 in almonds can turn bad in your body,it may lower HDL and also lower LDL when too much is consumed. Foods with omega 3 including salmon,flaxseed and walnuts do not do this. I took a healthy heart assessment by my pharmacist to confirm this. I now eat walnuts and less almonds. I use a peanut butter with chocolate from Kraft that does not have the 3 times the sugar as Nutella does.No more sugar then their regular peanut butter. - 3/19/2017   2:36:43 PM
  • 69
    Haven't tried almond butter, but LOVE almonds! I make my own peanut butter and have been itching to trying others. Guess almond butter's time has come! - 11/10/2016   4:51:01 PM
  • 68
    I recently tried almond butter and liked it but generally go to all natural peanut butter (mainly due to cost). I may just start to buy almond butter more often though for those benefits. - 11/10/2016   11:57:51 AM
  • 67
    I may be in the minority on this one, but I don't really care for almond butter. Maybe it's just all these years of habit...I've always been a peanut butter girl...of course, I now buy the natural kind (just ground peanuts). Maybe I'll give almond butter another try. - 11/10/2016   11:26:54 AM
  • 66
    Walnuts & other nuts, like almonds, can help with improving cholesterol. I'd link to the Mayo clinic's site yet this site won't allow html tags. google it. you'll find the information. - 11/10/2016   10:14:19 AM
  • 65
    Almond butter is a mainstay in my diet. Nice to know that it supports bone health. - 11/10/2016   12:24:03 AM
  • 64
    Someone else has already pointed this out - but the differences between them are due to the fact that an almond is a 'nut' and a 'peanut' is a legume (albeit an oily one!). - 3/28/2016   2:05:03 PM
  • 63
    Did you know that peanuts are not even nuts? They are legumes. HUGE difference. Almond and cashew butter all the way for me!!! - 12/11/2014   9:47:20 AM
    I also love Justin's maple almond butter, but it is so expensive. I eat it everyday, but I have to say it's doesn't even come close to getting to my calcium minimum. One of the issues I have with the percentages is that they are always for 2 Tbsp. I know that's the serving size on the package, but it's a ridiculous serving size. I would never eat that much nut butter at one time. I had been tracking my nut butter at 1 Tbsp., when I finally measured it, I was only eating 2 tsp. If I ate 2 Tbsp., my mouth would be stuck. - 10/3/2014   9:27:21 AM
  • RMC2551
    I just tried almond butter for the first time last week, and I love it. I got the organic brand with only roasted almonds in it, I think the next jar I buy, I will try to find one with sea salt added. - 6/11/2014   8:59:57 PM
  • 60
    Pills? Who said anything about pills? This is about almonds in a creamy buttery paste! :D
    I've been wanting to try it, but I'm a bit cautious. I know how I get with almonds (or nuts in general), I go over board easily. I guess I'll have to find a good way to portion it without going back for seconds, thirds, and fourths. - 5/31/2014   6:41:47 AM
  • 59
    I find that I dont need as much almond butter on my cracker as I would with peanut butter. So, its a win win. :) - 4/5/2014   7:31:28 AM
  • 58
    Did you now that milk has over 11 vitamines and minerals in it Pills do not come close to Real food - 1/23/2014   8:50:27 AM
  • 57
    I enjoy Almond Butter and Sunflower Seed butter as well as all-natural Peanut Butter - 1/4/2014   4:35:50 PM
    I have always loved Almond butter never tried the other this is now a must find, thanks SPARK CHEERS! - 5/7/2013   4:29:39 PM
  • PASCAL921
    Almond is my favorite but I like peanut butter too...and cashew. Tahini is good too...though not with jelly. - 4/30/2013   9:29:47 PM
  • 54
    With all the favorable comments I see about almond butter, I guess I am going to have to try it! - 4/15/2013   10:31:47 PM
  • 53
    I love almond butter, but you will also find that almond hazelnut butter is delicious. Hazelnut butter alone is a little bitter, but on some days I like that too:) - 3/8/2013   7:33:36 PM
    Cashew Butter is so awesome! I know it's not as "healthy" as almond butter, but it tastes so good! I tried making my own once and, after wasting $30 in cashews and ending up with a blender that will never be the same again, I learned that's its just best to make a trip to the store to buy an $8 jar. - 3/7/2013   9:59:25 AM
  • LOPEZB2012
    Love Almond Butter, the best for me is MaraNatha, All Natural, No Stir Creamy. Love it on all fruits and it makes a great nut butter and jelly sandwich. A jar doesn't last me very long because I love it so much. - 3/6/2013   9:42:13 AM
    I had to start buying the single serve packets of Justin's Maple Almond butter because it's just too yummy. Need the portion control. It's best with Jazz apples. - 3/5/2013   8:21:23 PM
  • 49
    I enjoy both almond and cashew butter!! Have to try making my own. - 3/5/2013   12:34:27 PM
    Justin's Chocolate Almond Butter...oh my, is that stuff awesome! Hooked my brother on to it. Whole Food's give's 10% off if you buy a case (or equivalent - 6 jars). Sometimes, you can get it on sale and then get the case discount. Great on apples & pears. I have to measure it out as I know I could eat a whole jar in a day if I didn't!
    The Maple Almond Butter is also good. I spread that on an Atkins Oatmeal Fiber Square, zap it in the microwave to get it warm & drizzle w/ Joseph's sugar-free syrup and cinnamon.
    Mmmm-mmm! - 3/4/2013   10:58:31 PM
  • 47
    I'm going to have to try this now. - 3/4/2013   8:11:07 PM
  • 46
    Sunflower seed butter is my favorite, but I will definitely be giving this one a try. Thanks! - 3/4/2013   6:31:39 PM
  • KJS120355
    Try making your own. I make my own peanut butter and will not use store bought ever again. I have been wanting to try almond butter and I think next time I make it that I will use almonds. - 3/4/2013   3:18:54 PM
  • 44
    I tried almond butter a few years ago but didn't much care for it. I think if I had it with a little sea salt added it would have been better. May have to give it another try! - 3/4/2013   2:52:20 PM
    I like MaraNatha roasted almond butter. I especially like the ingredient list "dry roasted almonds." That's it - no added sugar, no salt.

    I mix it into my cooked oatmeal as an alternate to peanut butter. It does have to be stirred because the oil sits on top, and it has to be refrigerated after opening. - 3/4/2013   11:49:23 AM
  • 42
    I think I will have to try this almond butter! :) - 3/4/2013   10:22:22 AM
  • KAYJ1223
    Pili Nut Butter and then Almond Butter! The Pili Nut butter tastes like chocolate!!
    - 3/4/2013   9:34:40 AM
  • GHALEY11
    Almond Butter!! - 3/4/2013   7:36:34 AM
    Thank you very much - 3/4/2013   3:22:10 AM
  • 38
    Nut butters are a daily part of my meal plan. My favorite is Almond butter and if I don't have any on hand I settle for the natural Peanut butter. Thanks for the blog! Such a difference in the amounts in the nutrients compared. - 3/4/2013   12:34:29 AM
  • 37
    I love almond butter, much more than peanut butter. There is a no-stir brand that is the best. - 3/4/2013   12:14:09 AM
  • 36
    I haven't tried almond butter, but it sounds like one worth including in my diet! Anyone have a favorite brand? - 3/3/2013   10:13:35 PM
  • 35
    Almond butter!!! Everyday - I'm addicted! - 3/3/2013   6:09:54 PM
  • 34
    Almond butter! Love it! - 3/3/2013   5:37:00 PM
  • 33
    Almond Butter!! I like the machines in the health food section of my local grocery store where I can make my own almond butter. It is so much better than the jarred almond butters since they put unsalted almonds in the machine and the only oil in it is the natural oil of the almonds. Cashew Butter is good too, especially for Vegan Cashew Gravy. YUM!! - 3/3/2013   5:25:16 PM
  • 32
    I made The Chocolate almond today in my vitamin and it was gritty. I put a small amount into the Little Giant GRINDER and OH it was good.Thanks. - 3/3/2013   4:53:56 PM

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