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Natural Almond Butter Calories
High in protein and healthy fats, source of vitamin E and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Natural Almond Butter (16 g) has 98 calories. That works out to 610 calories per 100 g. It contains 3.1 g of carbs, 3.4 g of protein, 8.9 g of fat and 1.9 g of fiber. Its 3.9 mg of Vitamin E covers 26% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Natural Almond Butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
98
KCAL / 16G
Carbs
3.1g
· 1% DV
Protein
3.4g
· 7% DV
Fat
8.9g
· 11% DV
Fiber
1.9g
· 7% 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%
Natural Almond Butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 8.9 g | 11% |
| Saturated fat | 0.67 g | 3% |
| Trans fat | 0 g | |
| Sodium | 0.32 mg | 0% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Natural Almond Butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 98 kcal |
| 1 teaspoon (small) | 5 g | 31 kcal |
| 1 piece (small) | 20 g | 122 kcal |
| 1 ounce (medium) | 28 g | 171 kcal |
| 1 serving (medium) | 30 g | 183 kcal |
| 2 tablespoon (large) | 32 g | 195 kcal |
| 1 pack (medium) | 40 g | 244 kcal |
| 100 g | 100 g | 610 kcal |
| 1 cup (large) | 250 g | 1525 kcal |
Calculated from 610 calories per 100 g.
Frequently Asked Questions About Natural Almond Butter
How do you use natural almond butter?
Natural almond butter works as a toast spread, a stir-in for oatmeal, or a dip for apple and banana slices. You can also blend it into smoothies or whisk it into sauces; stir the jar first if the oil has separated.
Does natural almond butter need to be refrigerated after opening?
Not always: store natural almond butter tightly sealed in a cool, dark place unless its label says to refrigerate it. Refrigeration can keep it fresh longer but makes the paste firmer, so let it sit out briefly before spreading.
Why is there oil on top of natural almond butter?
Oil on top of natural almond butter is normal: the almonds’ natural oils separate during storage because the product has no stabilizing emulsifier. Stir from the bottom until smooth, then keep the jar in a cool place to slow further separation.
How do you make natural almond butter at home?
To make natural almond butter, process almonds in a powerful food processor until they release their oils and turn into a smooth paste. They pass through a crumbly stage first, so pause to scrape down the sides; added oil is usually unnecessary.
Can natural almond butter replace peanut butter in recipes?
Yes, natural almond butter can replace peanut butter in many sandwiches, smoothies, and baked goods, usually in the same amount. It has a milder, slightly different flavor, and the swap is not suitable for someone who needs to avoid tree nuts.
Does natural almond butter go bad?
Yes, natural almond butter can go rancid, especially if it is exposed to heat, light, or air. Discard it if it smells sharply bitter or paint-like, tastes unpleasant, or shows mold; use a clean utensil and follow the package’s storage guidance.
Can you freeze natural almond butter?
Yes, natural almond butter can be frozen in a tightly sealed, freezer-safe container. Freeze it in usable portions, then thaw in the refrigerator or briefly at room temperature; stir well afterward if the oil and solids have separated.
Can natural almond butter be used in baking?
Yes, natural almond butter works in cookies, brownies, and energy bars, adding almond flavor and richness. It can replace other nut butters in many recipes, but it does not behave like flour or liquid oil, so avoid swapping it for those ingredients one-for-one.
Is natural almond butter safe for dogs?
Natural almond butter is not a good routine treat for dogs: its high fat content can upset their stomach, and some products contain xylitol, which is toxic to dogs. Keep it away from pets unless a veterinarian has confirmed a specific product is safe.
Does natural almond butter cause weight gain?
Natural almond butter does not cause weight gain by itself, but its energy density makes large, unmeasured servings easy to overeat. Spread a planned amount on toast or add it to a meal rather than eating directly from the jar.
Natural Almond Butter Vitamins & Minerals
Vitamins
Vitamin E
3.92mg · 26% DV
B2
0.18mg · 14% DV
Biotin
2.72µg · 9% DV
B3
0.58mg · 4% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.37mg · 16% DV
Phosphorus
77mg · 11% DV
Magnesium
43mg · 10% DV
Potassium ⭐
113mg · 3% DV
Sodium
0.32mg · 0% DV
Natural Almond Butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Natural Almond Butter
To burn the 98 calories in 1 tablespoon (medium) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Natural Almond Butter?
Natural Almond Butter is made by grinding almonds into a thick, spoonable paste. It has a rounded, mildly sweet nut flavour and a creamy texture, sometimes with fine almond flecks. Use it as a toast or sandwich spread, stir it into porridge or yogurt, or blend it into smoothies; it also works well in baking and sauces. Almond butter is now a familiar pantry ingredient in many countries, rather than a dish tied to one particular place. It is rich in fats and provides plant protein and fibre, with 11.8 g of fibre per 100 g. A modest spoonful pairs nicely with fruit, or can add richness to a bowl of oats.
How Nutritious Is Natural Almond Butter?
Nutrient density
High
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
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.
Is Natural 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 Natural Almond Butter Contain Allergens?
Contains these allergens:
Which Diets Is Natural 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
— Not suitable
Low FODMAP
— Not suitable
Natural Almond Butter Fat Profile
SATURATED
0.67g
MONOUNSATURATED
5.47g
POLYUNSATURATED
2.1g
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Nutrition data compiled from USDA FoodData Central and scientific sources.