Almond butter is a nutrient-dense spread made by grinding almonds. It’s rich in healthy fats, plant protein, fiber, and minerals like vitamin E and magnesium. A tablespoon of almond butter (16 g) contains about 98 calories, 9 g of mostly monounsaturated and polyunsaturated fats, 3.4 g of protein, and 1.6 g of fiber This means it delivers heart-healthy fats and nutrients in a small serving. Despite its calorie density, almond butter can fit into a healthy diet, adding flavor and nutrition to toast, smoothies, oats and more. It provides roughly 26% of the daily vitamin E need per tablespoon, plus minerals like potassium, calcium and iron. These nutrients support immune function, heart health and even bone strength.
Almond Butter Nutrition Facts
Per 1 tablespoon (16 g) of plain almond butter (no salt added), the USDA reports
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Calories: ~98 (≈190 for 2 Tbsp)
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Fat: 9 g total (only ~1 g saturated; rest is mostly monounsaturated 5.2 g and polyunsaturated 2.2 g)
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Carbohydrates: 3 g (with ~1.6 g fiber and ~0.7 g natural sugar.
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Protein: 3.4 g
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Vitamin E: 3.9 mg (~26% of the Daily Value)
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Magnesium: ~44.6 mg (≈10% DV).
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Calcium: ~55.5 mg
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Iron: ~8.5 µg
Almond butter is calorie- and nutrient-dense. By weight, about 76% of its calories come from fat, 13% from protein, and 11% from carbs. Two tablespoons (~32 g) roughly double these values (≈190 kcal, 17 g fat, 7 g protein) It also delivers significant vitamin E, magnesium and calcium. This nutrient mix makes almond butter a fiber-rich, plant-protein source full of healthy unsaturated fats.
Health Benefits of Almond Butter
Regular almond consumption (and by extension almond butter) has many science-backed benefits. Key advantages include:
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Heart Health: Almond butter is rich in monounsaturated fats, which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. It’s also high in antioxidants like vitamin E, which protect arteries from damage. Overall, almond intake has been linked to a reduced risk of cardiovascular disease
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Cholesterol & Blood Sugar: The combination of healthy fats, fiber and antioxidants supports stable blood sugar levels and may reduce heart disease risk. The fiber in almonds (and almond butter) feeds beneficial gut bacteria and helps lower cholesterol
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Bone Health: Almond butter provides calcium and magnesium, both vital for strong bones, muscles and nerve function. Manganese and copper in almonds also support bone metabolism
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Satiety & Weight Management: Despite being high in calories, almonds act like a lower-calorie food. They promote fullness, helping curb appetite Studies show almond consumers tend to eat fewer calories and gain less weight over time. Meta-analyses link almond intake to increased satiety, reduced cravings, and lower body weight and waist circumference. In short, including almond butter in your diet can help manage hunger and support weight control.
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Energy & Metabolism: The healthy fats in almond butter provide long-lasting energy—especially useful for active lifestyles or low-carb diets Its protein content also aids muscle repair and general metabolic function.
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Skin and Immune Support: The vitamin E in almond butter (an antioxidant) helps protect cells and skin from oxidative stress. The B vitamins and other micronutrients it contains contribute to overall health and well-being.
Overall, almond butter is a heart-friendly, nutrient-packed spread. It’s one of the most well-researched nut foods; compared to other nuts, almonds (and almond butter) offer among the highest fiber, healthy fats and micronutrients, while being lower in saturated fat
Almond Butter vs. Peanut Butter
Comparing nut butters: both almond and peanut butter are nutritious, but almond butter has a slight edge in some areas. Both have similar calories, but almond butter generally has more fiber and vitamins, while peanut butter has a bit more protein. For example, 2 tablespoons of almond butter contain about 3.3 g fiber, versus ~1.6 g in peanut butter. Almond butter also packs nearly 3× more vitamin E, 2× more iron, and 7× more calcium than peanut butter. On the other hand, peanut butter has a slight protein edge (about 7.1 g protein per 2 Tbsp vs 6.7 g in almond)
Almond butter’s lower saturated fat and higher monounsaturated fat content give it a heart-health advantage. Health experts note that almond butter provides more fiber, minerals (magnesium, copper, manganese) and vitamin E, while peanut butter provides slightly more protein and folate. In practice, both can be part of a healthy diet. Choosing an unsweetened, minimally processed version (just nuts, no sugar or oils) is key for either.
Almond Butter for Weight Loss
Can almond butter help with weight loss? Yes – in moderation. Research suggests nuts like almonds are very satiating. Eating them helps you feel full, which can reduce overall calorie intake Although almond butter is high in calories, it often acts like a lower-calorie food in the body. Studies show regular almond consumption is associated with lower body weight and reduced belly fat. Meta-analyses report that almonds boost satiety and reduce food cravings, making it easier to eat less. For weight loss, use almond butter in place of less healthy snacks – spread it on apple slices, add to smoothies, or dollop on celery. The fiber, protein and healthy fat combo helps curb hunger between meals.
Tip: Measure servings. Even healthy fats add up in calories. A recommended portion is 1–2 tablespoons, which fits into most diets.
Almond Butter and the Keto Diet
Almond butter is a favorite in many low-carb (keto) diets. It’s low in net carbs and high in healthy fats. Two tablespoons (~32 g) of plain almond butter typically contain only ~3 g carbs (most of which is fiber) and about 17 g fat. In macro terms, that’s roughly 80% of calories from fat, 14% protein, and 8% net carbs. These ratios fit a ketogenic diet well.
Important: Some commercial almond butters contain added sugars, oils or fillers that can spike carbs. For keto, choose a pure almond butter labeled “unsweetened” or “just almonds.” Check ingredients to avoid added cane sugar, honey or high-carb additives. Also avoid brands with inflammatory oils (palm, canola, etc.) which provide no benefit. A single-ingredient almond butter can help keep you in ketosis while delivering essential nutrients and sustained energy.
Homemade Almond Butter Recipe
Making homemade almond butter is easy and often tastier than store-bought. You need only almonds (and optionally a pinch of salt). Steps:
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Buy Good Almonds: Use raw or dry-roasted almonds. Organic is best, since almonds are oily and can absorb pesticides About 16 oz (1 lb) of almonds yields roughly 1 lb of butter
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Roast (Optional): For extra flavor, roast almonds on a baking sheet at 350°F for ~10–12 minutes, stirring halfway. Allow them to cool slightly before blending.
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Blend: In a high-speed blender or food processor, grind the almonds. Blend on high for several minutes, stopping occasionally to scrape down sides. The nuts will go from crumbs to a coarse meal to a smooth, creamy butter (If using a juicer like a Norwalk, it can do this too)
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Season (Optional): Once creamy, you can add a pinch of salt or a splash of oil if needed (though pure almond butter rarely needs extra oil). No sweeteners are necessary – the almonds themselves are flavorful.
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Store: Transfer to a jar and refrigerate. Homemade almond butter may separate (oil rising to top); just stir before using.
This simple recipe produces a fresh, additive-free almond butter. One blogger notes: “No other ingredients are necessary – not even added oil!”. Enjoy it on toast, with fruit, or straight from the spoon!
Homemade almond butter in a food processor, showing the creamy texture. Making almond butter at home is straightforward: blend roasted almonds until smooth
Best Almond Butter Brands
With many brands on the market, which are the best almond butters? Taste tests and reviews highlight both artisan and mainstream options. Key recommendations include:
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Once Again Foods (Unsweetened Lightly Toasted): This top-ranked almond butter contains only lightly toasted almonds (no salt or oil). Reviewers praise its balanced roast and texture.
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Artisana Organics (Raw): A favorite raw almond butter – just ground almonds with no additives. It tastes like fresh almonds and offers a homemade mouthfeel. Its texture is a bit coarser, great for raw-nut enthusiasts.
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Maisie Jane’s (Natural & Organic): Featured as a winner for unsalted creamy almond butter Maisie Jane’s butters are known for rich almond flavor and smooth consistency. Both their creamy and crunchy versions are widely lauded.
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Trader Joe’s (Creamy Almond Butter): An affordable pick. Their Unsalted Creamy Almond Butter (with no added sugar or oil) scored high in taste tests. The Trader Joe’s Salted version also wins fans for its flavor
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Sprouts Organic Almond Butter: The store brand (Sprouts Farmers Market) often appears in top lists. Its unsalted creamy almond butter was praised for “strong, pure, unsweetened almond flavor” and easy spreadability.
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Spread the Love (No Salt): Known for its smooth, drizzling consistency, this brand earns nods for versatility (great for drizzling over yogurt or fruit)
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Justin’s, Barney Butter, MaraNatha, KIND, etc.: These are popular brands to know. (Note: some versions of Justin’s contain palm oil.) Taste experts often prefer options with only almonds and no added oil/sugar
In summary, look for almond butters with short ingredient lists (ideally just almonds). Popular top picks include artisanal brands like Once Again and Artisana for purity, and grocery brands like Maisie Jane’s, Trader Joe’s, and Sprouts for accessibility. Many reviewers find that the best almond butters maximize flavor with simple ingredients
FAQs
Q: What are the nutrition facts of almond butter?
A: Almond butter is packed with nutrients. One tablespoon (16 g) has about 98 calories, 9 g healthy fats, ~3 g carbohydrates (mostly fiber), ~3.4 g protein, plus vitamins and minerals It provides ~26% of your daily vitamin and good amounts of magnesium and calcium. For 2 Tbsp (32 g), you get roughly 190 calories, 17 g fat and 7 g protein
Q: What health benefits does almond butter offer?
A: A lot! It supports heart health (monounsaturated fats lower bad LDL cholesterol), contains antioxidants (vitamin E) that protect cells, and provides fiber for gut and cholesterol health. It has calcium and magnesium for bones. It also keeps you full, which aids weight management. In short, almond butter is nutrient-dense and can boost overall health when eaten in moderation.
Q: Can almond butter help with weight loss?
A: Yes, surprisingly. Despite being calorically dense, almonds and almond butter promote satiety. Studies show almond eaters often feel fuller, eat fewer calories overall, and maintain healthier weights Key is portion control: stick to recommended servings (1–2 Tbsp) as a snack replacement. Its combination of fiber, protein and fat can help curb hunger between meals.
Q: Is almond butter keto-friendly?
A: Absolutely—if you choose the right type. Pure almond butter (just ground almonds) is low in net carbs and high in fat. For example, 2 tablespoons is about 17 g fat and only ~3 g total carbs. To fit keto macros, pick an unsweetened almond butter with no added sugars or carb fillers. Avoid brands that list sweeteners or oils on the label. A clean almond butter makes for a great high-fat keto snack or fat boost in recipes.
Q: How do I make almond butter at home?
A: It’s easy! Roast raw almonds at 350°F for ~10 minutes (for flavor) let them cool, then blend in a food processor or high-speed blender. Keep blending (stop to scrape down sides) until the almonds release their oils and become creamy. Add a pinch of salt if desired. No extra oil is needed; the nuts’ own oil suffices. Store the homemade spread in the fridge. See our Homemade Recipe section above for detailed steps.
Q: Which almond butter brands are the best?
A: Taste tests often favor almond butters made from 100% almonds. For instance, Once Again (unsweetened, lightly toasted) and Artisana Organics (raw) regularly top “best of” lists. Maisie Jane’s and Trader Joe’s (unsalted) also score high for flavor and texture. Store-brand options like Sprouts unsalted are also highly rated. Ultimately, look for products with simple labels (no sugars/oils) and pick a texture you enjoy (smooth or crunchy).
