Almond Butter Nutrition Facts: Benefits, Uses, and Risks

Peanut butter and jelly sandwiches may have been a beloved staple in your lunchbox growing up, but almond butter is making moves. It has become increasingly popular over the years (and it also pairs beautifully with jellies and jams) and is praised by many as one of the best nut butters around.

Ahead, we’ll break down its nutritional profile, explore its health benefits, and answer all your burning almond butter questions so you can learn what sets it apart. From how to use it in your meals to its potential health risks, let’s dig into the proverbial almond butter jar.

Let’s take a quick look at the nutrient profile before we break down the various health benefits of almond butter.

According to the USDA, one serving of almond butter, which is 32 grams, or about two tablespoons, contains:

• Calories: 180

• Protein: 7g

• Total fat: 16g

• Carbohydrates: 6g

• Dietary Fiber: 4g

• Total Sugars: 2g

• Calcium: 80mg

• Iron: 8.5mg

• Sodium: 0mg

• Vitamin C: 0mg

• Vitamin A: 0IU

• Saturated Fats: 1g

• Trans Fats: 0g

• Cholesterol: 0mg

Almond Butter Calories

Almond butter is dense in calories, but that doesn’t mean it’s unhealthy. In fact, the calories in almond butter are packed with nutrients like healthy fats, protein, and fiber, making almond butter a satisfying and energy-boosting food choice.

The key is to enjoy almond butter in moderation. A little can go a long way;  when portioned mindfully, it’s a great addition to a balanced diet.

Almond Butter Protein

Almond butter is a great plant-based protein option, especially for those on vegetarian or vegan diets.

But unlike animal-based proteins, almond butter is lower in certain essential amino acids that support some mineral absorption and other functions.

Try pairing almond butter with foods like whole grains, legumes, or seeds to boost protein intake.

Almond Butter Fats

Almond butter is relatively high in fat content. But remember: Not all fats are created equal. The majority of the fats in almond butter fats are heart-healthy unsaturated fats.

Compared to peanut butter, almond butter typically has less saturated fat, making it a slightly healthier choice in terms of fat content.

To get the most nutritional benefit, look for almond butter without added sugar, trans fats, or unnecessary oils, and, again, enjoy it in moderation.

Almond Butter Carbs

Almond butter is relatively low in carbohydrates, with two tablespoons making up just two percent of your daily value (based on a 2,000-calorie diet). And like fats, not all carbs are created equal.

The majority of the carbs in almond butter come from dietary fiber, which is a healthy and key nutrient that plays a role in lots of important processes.

Almond Butter Vitamins and Minerals

And last but not least, almond butter is a solid source of vitamins and minerals, including:

• Calcium

• Copper

• Manganese

• Magnesium

• Niacin

• Phosphorus

• Potassium

• Riboflavin

• Vitamin E

So, is almond butter healthy? The short answer is yes.

Let’s explore how those nutritional components can translate into real health benefits.

Just remember, like all foods (even the “super” ones), almond butter isn’t a miracle worker — its impact depends on the bigger picture, like overall diet and getting enough sleep, exercise, and water.

1. Heart Health

Some research links consuming nuts and nut butter to a lower risk of heart disease. More research about almonds, in particular, supports the same findings.

This may be, in part, because almond butter has polyunsaturated and monounsaturated fats like omega-6 fatty acids — a type of heart-healthy fat that supports healthy cholesterol levels.

2. Bone Strength

Adding almond butter to your diet can help you meet your daily calcium and magnesium needs. These essential minerals play a key role in maintaining bone density and overall skeletal health.

While it’s not the highest source of these nutrients (yogurt and leafy greens are higher in each respective mineral), including almond butter as part of a balanced diet can help support your body’s nutritional needs for strong, healthy bones over time.

3. Blood Sugar Control

Almond butter might be able to support healthy blood sugar levels, especially for people with type 2 diabetes.

Research suggests that moderate consumption of almond butter can help stabilize blood sugar, likely due to its balance of healthy fats, fiber, and protein.

So, it’s an excellent option for those looking for foods to help manage glycemic levels. Just be sure to choose unsweetened varieties to maximize these benefits.

4. Cellular Protection

Almond butter is rich in vitamin E, an antioxidant that can help neutralize free radicals.

Free radicals are molecules that contribute to cellular damage over time, accelerating aging and increasing the risk of various health issues.

Antioxidants like vitamin E can reinforce the body's natural defense and repair systems.

5. Weight Loss

When consumed in moderation, almond butter can be a valuable addition to a weight loss plan that includes healthy eating, cardio, and strength training.

Its combo of fiber and protein may support muscle growth and maintenance, stabilize blood sugar levels, and promote satiety, helping you feel fuller for longer.

Research has also linked moderate almond consumption with improved weight management.

Is Almond Butter Good for You?

Yes, almond butter is packed with healthy fats, vitamins, minerals, protein, and fiber — but it’s best enjoyed in moderation.

To find the ideal portion, check the serving size and daily value percentages on the nutrition label.

What Types of Almond Butter Are There?

You can find a few different types of almond butter at the grocery store (or at home if you decide to make it from scratch), including:

• Natural almond butter involves minimal processing and is made purely with almonds.

• Creamy almond butter is soft and easy to spread (though a bit grainier than other nut butters).

• Crunchy almond butter contains larger chunks of almonds for extra texture.

Both crunchy and creamy almond butter can fit within that “natural” category, too.

How Do You Store Almond Butter, and How Long Does It Last?

You can keep almond butter at room temperature, and it has a long shelf life.

Unopened jars last about 6 to 9 months, while opened ones are good for 2 to 3 months. Just make sure the lid is tightly sealed.

For longer storage, pop it in the fridge — you might need to let it soften before enjoying it.

How Should You Use Almond Butter?

Now for the fun part! Almond butter is a versatile and healthy snack that works in so many ways.

Its mild flavor makes it a perfect complement to many dishes and foods without overpowering them. Try adding it to smoothies, salad dressings, or oatmeal, using it as a dip for fruits and veggies, or spreading it on whole-grain toast.

Here are some of our favorite almond butter recipes:

• Chocolate Almond Butter Overnight Oats

• Protein Mug Cake

• Coffee Protein Shake

Are There Any Risks With Almond Butter?

Yes, there can be adverse reactions and allergies.

Tree nut allergies are common — they can be mild or lead to serious reactions, including anaphylaxis. Symptoms to watch for include:

• Dizziness

• Issues breathing and wheezing

• Rapid heartbeat

• Hives

• Swelling

• Stomach pain or discomfort

If you have an allergy to just almonds, you might consider other nut butters, including:

• Cashew butter

• Peanut butter (which isn’t actually a nut — it’s a legume!)

• Walnut butter

• Hazelnut butter

If you’re allergic to all nuts or simply want to branch out, some almond butter substitutes with earthy flavors, spreadable, hardy textures, and lots of nutrients include:

• Sunflower seed butter

• Tahini

• Soy butter

• Pea Butter

Here’s a quick recap of all the almond butter nutrition facts and health benefits we covered:

• Almond butter contains protein, healthy fats, fiber, and essential vitamins and minerals. It’s nutrient-dense while also being pretty low-carb.

•  In the context of a healthy, balanced lifestyle, almond butter can support overall health — including heart health, bone and muscle strength, blood sugar control, and weight management.

• Almond butter lasts a long time and it’s super versatile. It’s a great way to up the nutrient profile of things like smoothies, oatmeal, and fruit.

• Like most things in life, almond butter is best enjoyed in moderation. And while almond butter is healthy for most, those with tree nut allergies should avoid it and opt for seed butter instead.

Curious to see how almond butter stacks up against peanut butter? Here’s a deep-dive comparison between the two.