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Almond Butter: An Overview of Its Nutritional Content and Health Benefits

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Almond butter is a healthy source of several nutrients and vitamins, just like almonds. Read the article to know why this nut butter is healthy.

Medically reviewed by

Dr. Osheen Kour

Published At September 25, 2023
Reviewed AtSeptember 25, 2023

Is Almond Butter Suited to All Individuals?

Almond butter is a type of nut butter that is prepared from almonds and comprises almost the same nutritional value for which almonds are known. Almond butter contains amounts of heart-healthy fat, good macronutrient sources of protein, and several essential minerals like vitamin E, potassium, and magnesium, similar to what is found in almonds. It is important to note that even though almond butter can be very high in calories, it can still be included in any balanced or healthy diet. For individuals looking forward to healthy weight loss, it would be wiser to consult the dietician before they include almond butter in their diet because they would be likely to intake more calories per serving.

What Is the Nutrition Content of Almond Butter?

The following nutrition information has been enlisted by the United States Department of Agriculture (USDA) for approximately 100 grams or 3.53 ounces of almond butter (plain and non-flavored with no added salt):

  • Fiber: 0.36 ounces.

  • Sugars: 0.16 ounces.

  • Protein: 0.74 ounces.

  • Vitamin E: 0.00085 ounces (24200 micrograms).

  • Magnesium: 0.000075 ounces (2130 micrograms).

  • Calcium: 0.0122 ounces (347000 micrograms).

  • Fat: 2 ounces.

  • Sodium: 0.00799 ounces (227000 micrograms).

  • Carbohydrates: 0.66 ounces.

  • Iron: 0.00012 ounces (3490 micrograms).

  • Total Calories: 614 kilocalories.

Almond butter is extremely calorie-dense, with around 614 kilocalories per single tablespoon. Out of the 0.66 ounces of carbohydrates yielded per serving, the amount of healthy fiber is only around 0.36 ounces per tablespoon. The glycemic load per tablespoon or serving of almond butter is at an estimated value of 0. Out of the 0.36 ounces of total fat per single serving of almond butter, only a small amount of this fat is saturated, which is hardly over 0.04 ounces. The remaining 0.28 to 0.32 ounces are derived from heart-healthy monounsaturated and polyunsaturated fatty acids that are deemed cardioprotective by nutritionists. Just like peanut butter or other nut butter, even almond butter is a very good source of protein yielding almost 0.26 ounces per single tablespoon.

Almond butter is additionally high in several important micronutrients such as potassium, calcium, manganese, and magnesium which are needed for the body’s metabolism. The sodium content can vary based on the manufacturing, processing, and the amount of added salt in the commercial product. Therefore, it is wiser to check the product’s nutrition label, one purchase for the sodium content in it. Almond butter is a very rich source of vitamin E with one tablespoon yielding almost 24200 micrograms of this essential vitamin, which can contribute to up to 26 percent of the recommended daily allowance (RDA) needed. Vitamin E is an essential fat-soluble vitamin that has potent antioxidant activity in the body and can boost the functions of the human immune system.

What Are the Systemic Health Benefits of Almond Butter?

  1. The major research review was conducted in 2016 on individuals who consumed tree nuts and peanuts regularly in their diet. This review concluded that a higher nut intake can immensely boost systemic immunity and overall health of a person, and reduce the risk of cardiovascular disease, certain cancers, and all-around mortality by preventing the development of chronic diseases, diabetes, and chronic bodily infections.
  2. Almonds are rich sources of plant-based protein and an array of minerals such as magnesium needed for bone metabolism. They can help maintain healthy bone metabolism, and the plant-based protein can be beneficial for muscle growth, repair, and functions.
  3. Magnesium is an essential activator needed for hundreds of biochemical enzymes and processes for body metabolism. Research shows that magnesium-rich foods are capable of regularizing blood sugar levels and blood pressure. Hence, almonds that are naturally high in magnesium can be useful for both diabetic and hypertensive patients.
  4. Almonds have significantly more vitamin E and antioxidant compounds, such as polyphenols and flavonoids. Therefore, nutrition research shows that they may aid in healthy weight management, and this potent antioxidant activity found even in nut butter may prevent the development of certain cancers.

Are Allergies to Tree Nuts Common?

  • If a person has any history of allergies to tree nuts, then they might be prone to almond allergies easily. According to current statistics, almost 0.5 percent to one percent of the United States population is affected by tree nut allergies that are common, according to the American Academy of Allergy, Asthma, and Immunology (AAAAI).
  • Also, if a person is allergic to peanuts, they can be possibly allergic to almonds, almond milk, or almond butter. Therefore, a person should consult a nutritionist regarding alternative options if they have a tree nut allergy.
  • Almonds are also high in oxalates, and these compounds pose a risk for individuals with renal issues like kidney stones. Individuals with kidney or renal issues should ideally refrain from consuming almonds or almond products.

What Is the Best Way to Store and Use Almond Butter?

Storage: Almond butter can be easily stored at room temperature for a few months and one can check the product label for a best to use by-date.

Usage: People can easily use almond butter to add much-needed flavor or nutrition to their daily breakfast and experiment with almond butter the same way they do with peanut butter. Therefore, it can be used as a spread in sandwiches, fruits, and added to smoothies of plant-based protein shakes, and as a spread over celery sticks, whole grain foods, and crackers.


In comparison to other nut butter or even the popular peanut butter, almond butter has more amounts of heart-healthy monounsaturated fat, essential dietary fiber, and plant-based proteins. It can be easily incorporated into any healthy diet plan, suitable even for individuals with diabetes and hypertension. For individuals who want to opt for low-calorie diets or healthy weight management, it would be ideal to consult with their professional healthcare provider before including almond butter in their diet.

Dr. Achanta Krishna Swaroop
Dr. Achanta Krishna Swaroop


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