Almond Butter Nutrition Facts

Calories in Almond Butter and Health Benfits

Almond Butter with almonds
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Almond butter is made from almonds so it contains healthy fats, protein, and minerals and it can be part of a healthy diet. But, it's also high in calories, so if you're watching your weight, you'll need to take serving size into account.

Almond Butter Nutrition Facts
Serving Size 1 Serving (100 g)
Per Serving% Daily Value*
Calories 98 
Calories from Fat 81 
Total Fat 9g14%
Saturated Fat 0.7g4%
Polyunsaturated Fat 2.2g 
Monounsaturated Fat 5g 
Cholesterol 0mg0%
Sodium 36mg2%
Potassium 120mg3%
Carbohydrates 3g1%
Dietary Fiber 1.6g6%
Sugars 0.7g 
Protein 3.4g 
Vitamin A 0% · Vitamin C 0%
Calcium 1% · Iron 3%
*Based on a 2,000 calorie diet

Almond butter is a good source of monounsaturated fats and fiber, but it's calorie-dense, so one serving is one tablespoon, which isn't very much. One tablespoon has 98 calories with 9 grams of fat, more than 3 grams protein and only 3 grams carbohydrate.

Almond butter is also high in potassium, calcium,  and magnesium. The sodium count will vary a bit based on whether or not the almond butter was made with added salt. Look at the food label on the packaging to see how much sodium is in the product.

Health Benefits of Almond Butter

Since almond butter is high in monounsaturated fats, it can be part of a heart-healthy diet. Monounsaturated fats because they help to reduce LDL cholesterol (the bad kind) and raise HDL cholesterol (the good kind).

Almonds are also high in calcium, which is good for strong bones, normal blood clotting, and proper muscle and nerve function. They're also high in magnesium, which is essential for 100s of different biochemical processes that take place in your body every day.

Common Questions About Almond Butter

Is almond butter more nutritious than peanut butter?

Almond butter may be just a tiny bit better than peanut butter, but they're fairly close in nutritional value. One tablespoon of peanut butter has 94 calories, 4 grams protein, and 8 grams of total fat, and a little less fiber than almond butter.

But the difference is slight, and you can save a lot of money buying peanut butter instead.

Are whole almonds better for you than almond butter?

Maybe a little. A serving size of 15 almonds has about the same number of calories, but research suggests that more calories are absorbed from almond butter than from whole almonds. Otherwise, they're similar. Also, some research suggests almonds may help adult dieters lose a little more weight, but it's not known if eating almond butter would have the same effect.

Is almond butter safe for peanut allergies?

Maybe, but it's not worth the risk. Peanuts are legumes and almonds are tree nuts so it's possible that some people with peanut allergies could consume almonds. However, many people who are allergic to peanuts are allergic to almonds, too. 

Choosing and Storing Almond Butter

You'll find almond butter next to all the jars of peanut butter. You can choose either smooth or chunky almond butter, and you may be able to find almond butter made without any added salt.

Most brands of almond butter are sold as 'natural' almond butter, which means the oils will separate out from the nut solids. You may see a layer of oil on top. If that's the case, carefully open the jar and stir the oil back into the solids.

Poke a butter knife into the solid portion and wiggle it around to allow some of the oil in. You'll probably need to do that a few times before you can stir the almond butter without making a mess.

Unopened jars of almond butter can be kept on a shelf in your cabinet or pantry, but they should be refrigerated once they're opened.

Make Your Own Almond Butter

If you have a food processor, you can make almond butter right in your kitchen. Basically, all you need are almonds and a little salt. Add two cups roasted almonds and 1 or 2 teaspoons of salt to your food processor and process until you get a nice creamy texture.

It may take 20 minutes or so, but it's worth the wait. If you have a sweet tooth, try adding up to a quarter cup of honey and a teaspoon ground cinnamon while your almonds are processing.

​​Healthy Ways to Serve Almond Butter

Use almond butter the same way you'd use peanut butter. Make a healthy sandwich with whole grain bread, or add a tablespoon of almond butter to a smoothie. For a healthy snack, spread almond butter on whole grain crackers, apple slices, or celery sticks.

Healthy Recipes Featuring Almond Butter

You can use almond butter in place of peanut butter in most recipes, or try one of these healthy and delicious dishes.

Sources:

Dhillon J, Tan SY, Mattes RD. "Almond Consumption during Energy Restriction Lowers Truncal Fat and Blood Pressure in Compliant Overweight or Obese Adults." J Nutr. 2016 Nov 2. pii: jn238444.

Gebauer SK, Novotny JA, Bornhorst GM, Baer DJ. "Food processing and structure impact the metabolizable energy of almonds." Food Funct. 2016 Oct 12;7(10):4231-4238.

Spiller GA, Miller A, Olivera K, Reynolds J, Miller B, Morse SJ, Dewell A, Farquhar JW. "Effects of plant-based diets high in raw or roasted almonds, or roasted almond butter on serum lipoproteins in humans." J Am Coll Nutr. 2003 Jun;22(3):195-200.

United States Department of Agriculture Agricultural Research Service USDA Food Composition Databases

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