Almond Butter Nutrition Facts: Full Guide 2025

Almond butter is a delicious and nutritious spread, perfect on toast, in smoothies, and more. Packed with heart-healthy fats, protein, and fiber, it’s a versatile staple that brings plenty of benefits to the table.

It’s rich in vitamin E, a powerful antioxidant that supports healthy skin and protects your cells from damage. Plus, those healthy monounsaturated fats¹ can help keep your heart in great shape while keeping bad cholesterol in check².

Almond butter also offers plant-based protein and fiber to help you feel full longer and keep your digestion on track. Just be mindful of portions – like most nut butters, it’s very high in calories (from fat) and easy to overconsume.

If you stick to simple, natural varieties without added sugar or oils, almond butter can be a tasty, wholesome part of your routine. Learn more nutritional facts about almond butter and the best ways to consume it now.

Almond Butter Key Nutrients: Everything You Need to Know

Almond butter is a nutrient-packed yet high-calorie spread. It’s loaded with heart-healthy fats, plant-based protein, and essential vitamins and minerals. Here’s how almond butter supports good overall health:

• Vitamin E³: Almond butter is an excellent source of vitamin E, a powerful antioxidant that helps protect your cells from damage caused by free radicals. It supports healthy skin, boosts immune function, and plays a role in reducing inflammation.
• Potassium⁴ ⁵: Potassium supports muscle function, helps regulate fluid balance, contributes to healthy blood pressure levels, and reduces the risk of cardiovascular disease and stroke in adults.
• Calcium⁶: Calcium is essential for maintaining strong bones and teeth. Calcium in almond butter also aids in muscle contraction and nerve signaling.
• Phosphorus⁷: This key mineral supports strong bones, energy production, and cell function. It also plays a role in signaling processes that help maintain overall health.
• Magnesium⁸: Magnesium is involved in over 300 processes in your body. It helps with muscle and nerve function, keeps blood sugar and blood pressure in check, supports energy production, and contributes to strong bones.

Almond butter is a healthy and nutritious food, but it should be enjoyed in moderation because it’s super high in calories from fat. Choose almond butter without added sugar or hydrogenated vegetable oils to get the most health benefits. Overall, almond butter makes a balanced and satisfying meal or snack when paired with whole-grain bread, apple slices, or oatmeal.

How Almond Butter Compares: Nutrition Facts ⚖️

Understanding how almond butter compares to other spreads can help you make the best choice. Below is a comparison of almond butter and other popular options, like peanut butter, cashew butter, and tahini (sesame seed butter):

Source: USDA Food Database*

While almond butter is high in vitamin E, magnesium, and heart-healthy fats, it’s also calorie-dense, just like most nut and seed spreads. If you’re watching your calorie intake, portion control is key here.

Top Tip: Pair almond butter with nutrient-dense foods like fruits or whole-grain crackers to keep your meals balanced and satisfying without overloading on calories.

What Are the Health Benefits of Almond Butter?

⚡ Boosts Energy Naturally

Magnesium in almond butter helps fight off fatigue and boosts your energy⁸. It supports cellular energy production, so your body runs more efficiently and you feel more energized. Adding almond butter to your meals or snacks is an easy way to keep your energy levels steady all day long.

❤️ Promotes a Healthy Heart

Healthy fats and vitamin E protect your heart and support cardiovascular health³. These fats help maintain healthy cholesterol levels, while vitamin E shields your heart cells from oxidative stress and damage. Adding almond butter to your routine is a simple way to promote a healthier heart.

🦴 Builds Strong Bones

Calcium⁶ and phosphorus⁷ keep your bones strong and healthy. These minerals work together to support bone density, making them essential for maintaining bone strength as you age. Including almond butter in your diet is an easy way to give your bones the necessary nutrients.

🩺 Helps Balance Blood Pressure

Potassium is essential for keeping your blood pressure in check⁴ ⁵. It supports fluid balance in the body, which is crucial for regulating blood pressure. Adding almond butter to your diet can be a simple way to promote overall heart health.

🛡️ Protects Cells From Damage

Antioxidants like vitamin E fight free radicals and protect your cells³. They help reduce oxidative stress, which may lower the risk of chronic diseases. Enjoying almond butter regularly supports overall cell health with its nutrient-packed goodness.

💪 Supports Muscle Health

Magnesium helps your muscles recover and function properly⁸. It reduces cramps and supports muscle contraction, making it essential for post-workout recovery. Almond butter is a great addition to your snack routine to keep muscles strong and healthy.

What Does Almond Butter Taste Like? 👩‍🍳

Almond butter has a rich, creamy texture and a slightly nutty flavor. Here's what to expect:

• Mild yet nutty flavor: The flavor is subtly nutty, making it a versatile spread for both sweet and savory dishes. Its mild taste pairs well with everything from fruits and toast to smoothies and baked goods.
• Smooth, rich texture: Almond butter has a thick, creamy consistency that spreads easily. It's perfect for spreading on toast, mixing into smoothies, or creating creamy dressings and sauces.

Author’s Tip: If you love nut-based spreads, try almond butter in place of peanut butter for a nutritious twist. If you like ordering from meal delivery services, some will even have almond butter and other nut butters to add to your normal box.

• Softer than peanut butter: While peanut butter has a stronger flavor, almond butter offers a milder, more neutral taste that complements both sweet and savory recipes.
• Great for a range of recipes: Almond butter is incredibly versatile, working well in both dessert dishes (like energy balls) and savory recipes (such as nut-based sauces), making it a staple in healthy kitchens.

How to Buy Almond Butter? 🛒

Choosing almond butter is easy, but a few tips can help you get the best quality. Here’s a quick guide:

• Check the ingredients: Look for almond butter with minimal additives. The best options will only include almonds and possibly a small amount of salt. Avoid those with added sugar or preservatives for a purer taste.
• Examine texture: High-quality almond butter should be smooth and creamy. If it’s too dry or too runny, it might not spread well or have the right consistency for cooking.
• Consider different varieties: Almond butter comes in options like creamy, chunky, and flavored. Choose based on your preference or recipe needs. Creamy is versatile, while chunky offers extra texture.
• Check expiration dates: Always check the expiration date to ensure freshness. Fresh almond butter should have a rich, nutty flavor with no sourness or separation.
• Consider your budget: Almond butter prices vary, usually ranging from $5 to $10 per jar depending on brand and type, so it’s easy to find something within your budget.

How to Use & Prepare Almond Butter: Top Tips 🧑‍🍳

Almond butter is a versatile ingredient that works in both sweet and savory dishes. Whether you’re spreading it on toast, baking with it, or adding it to smoothies, there are endless ways to enjoy almond butter in your meals.

Top Tip: If you love the taste of almond butter, check out Factor. Factor’s prepared desserts and snacks often feature almond butter in various creative recipes.

Top Ways to Use Almond Butter 🍴

• Spread: Use almond butter as a spread on toast, bagels, or crackers. Its creamy texture pairs well with sweet or savory toppings like honey or sliced bananas.
• Bake: Incorporate almond butter into baking recipes like cookies, muffins, or brownies. It adds richness and a nutty flavor to your baked goods.

• Whip: For a lighter, fluffier texture, whip almond butter with a little honey or milk. This method works well for dips, frostings, or topping fruit.
• Cook: Add almond butter to sauces or stir-fries for a creamy, nutty finish. It also works well as a base for savory dressings or marinades.
• In smoothies: Blend almond butter into smoothies for a creamy, protein-packed addition that pairs well with fruits like bananas and berries.

Top Tip: If you’re new to using almond butter, try mixing it with cinnamon and a bit of maple syrup for a quick, delicious spread or dip – it's an easy way to experiment with flavor!

Try These Easy & Delicious Almond Butter Creations 😋

Almond butter brings rich flavor and versatility to the table. Whether you're spreading it on toast, adding it to savory dishes, or whipping up a sweet treat, almond butter adds a creamy, nutty kick to every bite.

Almond Butter and Banana Stuffed French Toast 🍞

Ingredients:

• 2 slices of whole wheat bread

• ¼ cup almond butter

• 1 ripe banana, sliced

• 1 egg

• 2 tbsp milk

• 1 tsp cinnamon

• 1 tsp vanilla extract

• Butter for frying

Instructions:

1. In a bowl, whisk egg, milk, cinnamon, and vanilla together.

2. Spread almond butter on one slice of bread, top with banana slices, and cover with the second slice.

3. Dip the sandwich into the egg mixture, ensuring both sides are coated.

4. Heat butter in a skillet over medium heat and cook the sandwich on both sides until golden brown.

5. Slice and drizzle with honey or maple syrup.

Almond Butter and Berry Smoothie Bowl 🍓

Ingredients:

• 1 tbsp almond butter

• 1 cup frozen mixed berries

• ½ banana

• ½ cup almond milk

• 1 tsp honey (optional)

• Toppings: granola, chia seeds, sliced almonds

Instructions:

1. In a blender, combine almond butter, mixed berries, banana, almond milk, and honey. Blend until smooth.

2. Pour into a bowl and top with granola, chia seeds, and sliced almonds.

3. Enjoy as a nutritious breakfast or snack.

Almond Butter Energy Balls 🏋️‍♂️

Ingredients:

• 1 cup rolled oats

• ½ cup almond butter

• ¼ cup honey

• ¼ cup dark chocolate chips

• 1 tsp vanilla extract

Instructions:

1. In a bowl, mix together oats, almond butter, honey, chocolate chips, and vanilla extract.

2. Roll the mixture into small balls (about 1 inch in diameter).

3. Refrigerate for at least 30 minutes to firm up.

4. Store in the fridge for a healthy, grab-and-go snack.

FAQ

Is almond butter actually healthy?

Yes, almond butter is a nutritious spread, rich in heart-healthy monounsaturated fats, plant-based protein, fiber, and essential vitamins like vitamin E and magnesium. These nutrients support overall health, from promoting heart and muscle health to boosting bone strength.

Almond butter can be a healthy addition to your diet when consumed in moderation. It provides numerous health benefits but is calorie-dense due to its high fat content. Opt for natural, unsweetened varieties to avoid unnecessary added sugars and oils.

Is almond healthier than peanut butter?

Almond butter is often considered healthier than peanut butter due to its higher levels of beneficial nutrients like vitamin E, magnesium, and calcium. These nutrients support heart health, boost bone strength, and help regulate muscle function, offering extra health benefits over peanut butter.

However, both almond butter and peanut butter can be part of a balanced diet. While almond butter has a better nutrient profile, peanut butter is still a good source of protein and healthy fats, so moderation is key with both options.

Is almond butter a carb or protein?

Almond butter is primarily a source of protein and healthy fats, with moderate carbohydrates. A tablespoon of almond butter typically provides around 3 grams of protein, 8 grams of fat, and 3 grams of carbs, making it a nutrient-dense food choice.

It’s a great addition to snacks or meals, offering a balance of protein and healthy fats. Almond butter also provides fiber, which can help regulate digestion and support long-lasting energy, making it a versatile, nutrient-rich food.

Is almond butter healthy for diabetics?

Generally speaking, nuts and nut butters can be enjoyed as part of a healthy diet and contain many beneficial nutrients and a low glycemic index. It’s important to consult with your physician to make sure you’re good to go eating it. That said, if your doctor gives you the OK, it won’t cause rapid spikes in blood sugar due to the low GI. Its combination of healthy fats and fiber can help manage blood sugar levels more effectively.

The magnesium and potassium in almond butter also help regulate blood sugar and support overall metabolic health. When consumed in moderation, almond butter can be a satisfying and nutritious option for diabetics looking to manage their condition.

References

1. https://fdc.nal.usda.gov/food-details/168588/nutrients

2. https://medlineplus.gov/ency/patientinstructions/000785.htm

3. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

4. https://pubmed.ncbi.nlm.nih.gov/34112360/

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC7456505/

6. https://ods.od.nih.gov/factsheets/Calcium-Consumer/

7. https://pubmed.ncbi.nlm.nih.gov/34112356/

8. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

*. https://fdc.nal.usda.gov/