Almond Butter Nutrition Facts

This healthy spread is high in calories

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 easily be part of a healthy diet. But, almond butter is also high in calories, so if you're watching your weight, you'll need to take serving size into account. In fact, almond butter is very calorie-dense with 98 calories per tablespoon, mostly due to the 9 grams of fat in that one tablespoon serving.

That can be bad for a weight loss diet if you eat more than a serving and don't account for all the extra calories.

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

On the positive side, almond butter is a good source of monounsaturated fats and fiber and has more than 3 grams protein and only 3 grams carbohydrate per serving. It's also high in potassium, calcium, and magnesium so all in all, almond butter is quite nutritious. It can be high in sodium, but not always. The sodium count will vary a bit based on whether or not the almond butter was made with added salt.

Check the food label on the packaging for sodium levels.

Health Benefits of Almond Butter

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.

Almond Butter vs. 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. 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. If you think you may have an allergy to peanuts or almonds, please speak with your healthcare provider.

Almond Butter vs. 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.

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 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.

Healthy Ways to Serve Almond Butter

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-pecent 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.

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