Almond Butter Nutrition Facts

Calories, Carbs, and Health Benefits of Almond Butter

almond butter nutrition facts and health benefits
Verywell / Alexandra Shytsman

Almond butter is made from almonds so it contains healthy fats, protein, and minerals, and it can easily be part of a healthy diet. But, almond butter is also high in calories. So if you're watching your weight or watching your fat intake, you'll need to take serving size into account when you add this food to your diet.

Nutrition Facts

The following nutrition information is provided by the USDA for one tablespoon of almond butter.

  • Calories: 98.2
  • Fat: 8.9g
  • Sodium: 36.3mg
  • Carbohydrates: 3g
  • Fiber: 1.7g
  • Sugars: 1g
  • Protein: 3.4g

Carbs in Almond Butter

Almond butter is very calorie-dense with 98 calories per tablespoon. This is, however, a low carb food. There are only three grams of carb per serving and most of that comes from fiber. A single serving provides 1.7 grams of fiber. 

The glycemic load of a one-tablespoon serving is estimated to be zero.

Fats in Almond Butter

There are nine grams of fat in a one tablespoon serving. A small amount of the fat is saturated, but most of it is healthy monounsaturated (5 grams) and polyunsaturated fat (just over two grams).

Protein in Almond Butter

You'll benefit from 3.4 grams of protein in a single tablespoon of this nut butter.

Micronutrients in Almond Butter

Almond butter is high in potassium, calcium, manganese, and magnesium. The sodium count will vary a bit based on whether or not the almond butter was made with added salt and how much is added during processing. Check the food label on the packaging for sodium levels.

Health Benefits

Since almond butter is high in monounsaturated fats, it can be part of a heart-healthy diet. Monounsaturated fats 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 hundreds of different biochemical processes that take place in your body every day, such as regulating blood sugar levels and blood pressure.

Common Questions

How do the health benefits of almond butter compare to the health benefits of peanut butter?

Almond butter may be just a tiny bit better than peanut butter with less saturated fats, more monounsaturated fats, and more fiber. Otherwise, when comparing other nutrition values (calories, protein, and fiber) the two kinds of butter are almost neck and neck. 

You may be wondering if you have a peanut allergy, is it safe to eat almond butter? The answer is maybe, but it's not worth the risk without consulting your physician first. Peanuts are legumes and almonds are tree nuts but there is some connection allergy-wise. Around 30% of people who are allergic to peanuts are also allergic to almonds. If you think you may have an allergy to peanuts or almonds, please speak with your healthcare provider.

How do the health benefits of almond butter compare to the health benefits of whole almonds?

It might seem logical that a serving of almonds—no matter the form—would provide the same nutritional value. Although a serving size of 15 almonds has about the same number of calories as a tablespoon of almond butter, research suggests that more calories are absorbed from almond butter than from whole almonds. Otherwise, whole almonds and almond butter are 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.

Recipes and Preparation Tips

You can purchase almond butter at your local grocer, but you can also make it at home if you have a food processor.

Basically, all you need are almonds and a little salt. Add 2 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 1/4 cup of honey and 1 teaspoon ground cinnamon while the almonds are processing.

You can use almond butter the same way you use peanut butter. At breakfast time, make a healthy sandwich with whole grain bread, almond butter, and 100-percent fruit spread, or add a tablespoon of almond butter to a smoothie for a protein-rich kick. For a healthy snack, spread almond butter on whole grain crackers, apple slices, or celery sticks. In place of store-bought hazelnut-chocolate spread, try cocoa almond butter dip with fruit. Surprise the family with apple-almond butter pancakes for breakfast. And for something completely different serve almond–Brussels sprouts soup at your next dinner party.

Allergies and Interactions

Tree nut allergies are one of the eight most common food allergies in the US, affecting roughly 0.5 to 1 percent of the population, according to the American Academy of Allergy, Asthma, and Immunology. An allergy to one tree nut does not necessarily mean an individual is allergic to other tree nuts, but if you have a tree nut allergy, you should avoid almonds and almond butter until you know if they are safe for you. 

The Natural Medicines Database advises that sweet almonds may lower blood sugar in some people. So if you are on blood sugar-lowering medication, you may want to discuss the interaction with your health care provider.

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Article Sources
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