Almond butter has become a very popular substitute to peanut butter as one of the healthier options from all the nut butters out there – but how does it compare to reduced-fat peanut butter, and can they be used interchangeably?
Let’s check out whether or not reduced-fat peanut butter is better than almond butter, and see which one you should grab the next time you’re at the store!
Comparing reduced-fat peanut butter vs almond butter
As you can see from the chart below, almond butter and reduced-fat peanut butter both have a slightly sweet flavor to them, with their own unique nutty tastes. They’re both vegan-friendly as well. Both feature a low glycemic index, making either ideal if you’re worried about your blood sugar spiking.
If you’re practicing Paleo or Keto, it’s better to reach for almond butter (WAY fewer carbs and lower sugar) than the reduced-fat peanut butter.
| Almond butter | Reduced-fat peanut butter (Jif brand) | |
| Taste | Nutty, rich, slightly sweet | Mild peanut flavor, slightly sweet |
| Texture | Slightly grainy and runny (or crunchy) | Thick, smooth & creamy (or crunchy) |
| Allergens | Tree nuts | Peanuts, soy |
| Vegan? | Yes | Yes |
| Paleo? | Yes | No |
| Keto? | Yes | No |
| Glycemic index (GI) | 0 | Unknown; likely low like regular peanut butter (14) |
What is reduced-fat peanut butter?
Quite simply, reduced-fat peanut butter is peanut butter with some of the fat removed. This is done by extracting some of the natural oils from the peanuts, reducing the fat by about 30% from regular peanut butter (which is made from ground roasted peanuts).
However, don’t let this fool you – many brands add extra sugar to compensate for the taste and texture lost due to the fat reduction. Plus, some brands add things like pea protein and extra vegetable oils, which is something to consider for those of you with soy allergies!
What is almond butter?
Almond butter is just almonds (often roasted) blended together into a creamy, rich, and smooth butter.
As I mentioned, almond butter is a very popular substitute for peanut butter – and therefore can be a great substitute for reduced-fat peanut butter as well!
Differences between reduced-fat peanut butter and almond butter
The biggest difference between reduced-fat peanut butter and almond butter is the texture, with some differences in the flavors as well. Reduced-fat peanut butter tends to be creamier than almond butter – similar to regular peanut butter (although regular peanut butter is even creamier). Almond butter is runnier and thinner, and it has a rich, nutty taste like almonds while reduced-fat peanut butter has a mild peanut taste – both are slightly sweet!
And, another obvious difference, one is made with peanuts, while the other is made with almonds. This could sway your choice too, since you can’t eat almonds with a tree nut allergy – peanuts are actually a legume, and so they don’t fall under the tree nut umbrella!
All that being said, the textures, consistencies, and tastes can vary slightly from brand to brand.
How to use reduced-fat peanut butter vs almond butter
Almond butter is a great alternative to reduced-fat peanut butter just like it is for regular peanut butter. And yes, reduced-fat peanut butter has less fat than almond butter, but almond butter may still be the healthier choice (more on that down below).
They can both be used as a spread on toast, as an ingredient in your bakes or as toppings, in your smoothies, mixed into your pasta dish, or even turned into ice cream – like this almond butter banana ice cream!
Reduced-fat peanut butter can also be used as a substitute to regular peanut butter if you want to go the low-fat route.
Nutrition: Reduced-fat peanut butter vs almond butter
Almond butter and reduced-fat peanut butter are similar in calories and protein. However, almond butter has a higher vitamin E and fiber content, making it a great way to get some nutrients in!
Reduced-fat peanut butter has a lower fat content than almond butter, but it also has more sugar and carbs – something to keep in mind!
| Serving size: 2 tbsp | Almond butter | Reduced-fat peanut butter (Jif brand) |
| Calories | 190 | 190 |
| Total fat (saturated) | 17 g (2 g) | 12 g (2.5 g) |
| Total carbs | 7 g | 15 g |
| Net carbs (fiber) | 3 g (4 g) | 13 g (2 g) |
| Total sugars (incl. added) | 1 g (0 g) | 4 g (3 g) |
| Protein | 7 g | 7 g |
How to store reduced-fat peanut butter and almond butter
If you’re buying the natural stuff without added preservatives, store your nut butter in the fridge to lengthen its life span before it gets rancid – this is generally the case for almond butter.
But if you get a shelf-stable/no-stir nut butter like Jif, you can just put it into your pantry!
Putting almond butter into the fridge is also going to thicken it a bit.
Nut butters generally last 2-3 months, but that can vary from brand to brand so be sure to check the label for specific storage instructions!
Reduced-fat peanut butter vs almond butter: Which is better?
These are both tasty options, and are good choices depending on what your goals are.
Reduced-fat peanut butter is a good substitute for regular peanut butter if you want less fat – but beware the extra sugar! It works great as a spread or in bakes, but also goes well in smoothies and dishes like pasta and stir-fry.
Almond butter is nutritious and a bit more health-orientated than reduced-fat peanut butter. It also has a nice taste to it and is super versatile. For my money, the better nutritional profile edges out reduced-fat peanut butter here – so I think almond butter is clearly the superior choice.
FAQs
The healthiest type of peanut butter is the natural type made from 100% peanuts, with no added preservatives, oils, or sugars.
Reduced-fat peanut butter refers to the type of peanut butter that has some of the natural oils from peanuts removed, reducing the amount of fat in it. However, this does change the taste and texture slightly!
Reduced-fat peanut butter has about 30% less fat than regular peanut butter, and 5g less fat than almond butter per 2 tablespoons.
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