2 tablespoon (medium) of Almond Butter (32 g) has 195 calories. That works out to 610 calories per 100 g. It contains 6.2 g of carbs, 6.9 g of protein, 17.8 g of fat and 3.4 g of fiber. Its 7.8 mg of Vitamin E covers 52% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Almond Butter?

Almond butter is a thick spread made by grinding almonds until smooth, with plain versions containing little beyond the nuts themselves. It is popular in North America and is also an easy pantry staple elsewhere: spread it on toast, stir it into porridge or blend it into a smoothie. Its flavour is gently sweet and distinctly nutty, while the texture can range from silky to slightly grainy. It also pairs well with sliced apple or banana.

Rich in fat and a useful source of protein, almond butter is filling and energy-dense; it provides 610 calories per 100 g. For a lighter snack, use a thin spread with fruit or wholegrain toast, and stir the jar if natural oil has risen to the top.

Almond Butter Nutrition Facts

Selected: 100 g

610

KCAL / 100G

Carbs

19.3g

· 7% DV

Protein

21.5g

· 43% DV

Fat

55.5g

· 71% DV

Fiber

10.5g

· 38% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 12% · Protein 13% · Fat 75%

Almond Butter Vitamins & Minerals

Vitamins

Vitamin E

24.5mg · 163% DV

1.1mg · 85% DV

Biotin

17µg · 57% DV

3.4mg · 21% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

484mg · 69% DV

Magnesium

268mg · 64% DV

How Nutritious Is Almond Butter?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

60/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Almond Butter Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Almond Butter

To burn the 610 calories in 100 g:

🚶

151min

Walking (5 km/h)

🏃

62min

Running (8 km/h)

🚴

83min

Cycling

🏊

71min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Almond Butter Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Almond Butter Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Almond Butter Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Almond Butter Fat Profile

SATURATED

4.2g

MONOUNSATURATED

34.7g

POLYUNSATURATED

13.2g

⚖️

Omega 6:3 ratio 1250:1

Above the ideal 4:1 (1250:1).

Compare Almond Butter

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Almond Butter vs Almond31 kcal more per 100 g

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Almond Butter vs Sunflower seeds26 kcal more per 100 g

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Foods Similar to Almond Butter

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Almond Butter

Is almond butter good for you?

Yes, almond butter provides unsaturated fats, protein, fibre and vitamin E. It can be a nourishing spread, especially when you choose a variety without added sugar or excess salt; pair it with fruit or whole-grain toast for an easy snack.

Is almond butter healthier than peanut butter?

Neither is automatically healthier; almond butter and peanut butter both offer protein and unsaturated fats, but their flavour and nutrient profiles differ. Choose based on taste, ingredients and any allergy concerns, and compare products for added sugar or salt.

Does almond butter help with weight loss?

Almond butter does not cause weight loss on its own. Its fat and fibre can make a snack more filling, but generous portions can add substantial energy. Try spreading a modest amount on fruit or whole-grain toast rather than eating from the jar.

How do you make almond butter at home?

To make almond butter, blend roasted almonds in a powerful food processor until they release their oils and turn smooth. Pause to scrape down the sides as needed; extra oil or sugar is usually unnecessary, though the blending can take several minutes.

Why does oil separate in almond butter?

Oil rises to the top because it is naturally present in the ground almonds, and separation is normal. Stir the jar thoroughly with a clean, dry spoon before serving; chilling can slow separation but may make the butter firmer.

Should almond butter be refrigerated after opening?

Refrigerating almond butter after opening can help it stay fresh longer, particularly in a warm kitchen. Keep the lid tightly closed and use a clean, dry utensil; follow the storage directions on the jar if they differ.

Can almond butter replace peanut butter in baking?

Yes, almond butter can replace peanut butter in many recipes, including cookies, sauces and smoothies. Its milder flavour and sometimes thinner consistency can change the result slightly, so use a similar smooth or crunchy style and adjust other liquids if needed.

How can you tell if almond butter has gone bad?

Discard almond butter if it smells rancid, develops an unusual flavour, or shows mould. A layer of oil on top is normal and does not mean it has spoiled; stir it and check the smell and appearance before using.

Can dogs eat almond butter?

Dogs should generally avoid almond butter because almonds can be difficult for them to digest, and some products contain harmful ingredients such as xylitol. If a dog has eaten almond butter containing xylitol, contact a veterinarian or animal poison service immediately.

Can you eat almond butter every day?

Yes, most people can include almond butter daily as part of meals or snacks. Pair it with foods such as fruit or whole grains, and avoid relying on it as your only protein source; anyone with a tree-nut allergy should avoid it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026