Walnut Butter vs Peanut Butter: Which is Healthier?
Nut butters are a delicious and nutritious way to enjoy healthy fats and protein, but not all nut butters are created equal. While peanut butter is the classic go-to, walnut butter is becoming popular for its unique nutrients. Let’s compare them side by side.
🥜 Peanut Butter
Nutrition (per 2 tbsp, natural peanut butter):
- Calories: ~190
- Protein: 8 g
- Fat: 16 g (mostly monounsaturated)
- Carbs: 6 g
- Fiber: 2 g
- Omega-3: Very little
- Vitamins: Rich in niacin, vitamin E, magnesium
Pros:
✅ High in protein – great for muscle building
✅ Affordable and widely available
✅ Satisfying and filling
Cons:
⚠️ Often contains added sugar/oil in commercial brands
⚠️ Higher in omega-6 (may cause inflammation if unbalanced with omega-3)
🌰 Walnut Butter
Nutrition (per 2 tbsp, walnut butter):
- Calories: ~200
- Protein: 5 g
- Fat: 20 g (rich in omega-3 ALA)
- Carbs: 4 g
- Fiber: 2 g
- Omega-3: Very high compared to most nut butters
- Vitamins: Contains antioxidants, vitamin E, polyphenols
Pros:
✅ Excellent source of plant-based omega-3s (ALA)
✅ Supports heart and brain health
✅ Rich in antioxidants and anti-inflammatory compounds
Cons:
⚠️ Lower protein than peanut butter
⚠️ More expensive and harder to find
⚠️ Can taste slightly bitter compared to peanut butter
🔎 Which Should You Choose?
- For protein & budget: Peanut butter wins.
- For heart & brain health: Walnut butter is the better choice.
- For balanced nutrition: Rotate between both to enjoy the best of each.
👉 Bottom line:
If you want muscle-friendly, affordable fuel → go for peanut butter.
If you want omega-3s, antioxidants, and brain-boosting nutrition → choose walnut butter.