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Raw almond butter Calories
Rich in healthy fats and vitamin E
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Raw almond butter (32 g) has 196 calories. That works out to 614 calories per 100 g. It contains 6 g of carbs, 6.8 g of protein, 17.8 g of fat and 3.5 g of fiber. Its 8.2 mg of Vitamin E covers 55% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw almond butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
196
KCAL / 32G
Carbs
6g
· 2% DV
Protein
6.8g
· 14% DV
Fat
17.8g
· 23% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 13% · Fat 76%
Raw almond butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0.32 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 3.5 g | 13% |
| Protein | 6.8 g | 14% |
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 Raw almond butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 98 kcal |
| 1 teaspoon (small) | 8 g | 49 kcal |
| 1 serving (small) | 20 g | 123 kcal |
| 1 ounce (medium) | 28 g | 172 kcal |
| 2 tablespoon (double) | 32 g | 196 kcal |
| 1 serving (large) | 40 g | 246 kcal |
| 0.25 cup (quarter) | 64 g | 393 kcal |
| 100 g | 100 g | 614 kcal |
| ½ cup (half) | 128 g | 786 kcal |
Calculated from 614 calories per 100 g.
Frequently Asked Questions About Raw almond butter
Is raw almond butter good for you?
Yes, raw almond butter provides unsaturated fats and vitamin E, making it a nutrient-rich spread. It can add flavor and staying power to toast, oatmeal, or fruit; choose an unsweetened version if you want to avoid added sugar.
How do you make raw almond butter at home?
Raw almond butter is made by blending raw almonds until they release their oils and turn creamy. The mixture passes through a dry, crumbly stage first, so pause to scrape down the sides and let the blender cool if it gets warm.
What is the difference between raw and roasted almond butter?
Raw almond butter is made from almonds that have not been roasted, while roasted almond butter has a deeper, toastier flavor. Both work as spreads and recipe ingredients, but roasting changes the taste and may affect the texture.
Why does oil separate in raw almond butter?
Oil separates because the almonds’ natural oils rise to the surface, especially in raw almond butter without stabilizers. This is normal and does not by itself mean the spread has spoiled; stir it thoroughly from the bottom before serving.
Does raw almond butter need to be refrigerated?
No, refrigeration is not essential if raw almond butter is kept tightly sealed in a cool, dark, dry cupboard. Refrigerating it can help preserve freshness for longer, but it also makes the spread firmer and harder to stir.
How long does raw almond butter last after opening?
The usable life of raw almond butter varies with its ingredients and storage, so follow the date and storage guidance on the jar. Use a clean utensil, close the lid promptly, and discard it if it smells rancid or shows mold.
What can you eat with raw almond butter?
Raw almond butter pairs well with apple or banana slices, toast, oatmeal, and smoothies. For a quick savory use, thin it with water and lemon juice to make a creamy dressing for vegetables or grain bowls.
Can you bake or cook with raw almond butter?
Yes, raw almond butter works in cookies, bars, sauces, and warm oatmeal. Heating changes its flavor and can make it runnier; mix it with a little warm liquid first when adding it to a sauce to help it blend smoothly.
Does raw almond butter help with weight loss?
Raw almond butter does not cause weight loss on its own, but its fat and fiber can make a snack more filling. Because it is energy-dense, use it as a spread or topping rather than adding large amounts to meals.
Can people with diabetes eat raw almond butter?
Yes, people with diabetes can generally include unsweetened raw almond butter; its fat and fiber mean it is not a sugary spread. Check for added sweeteners, and ask your healthcare professional how it fits your personal meal and medication plan.
Raw almond butter Vitamins & Minerals
Vitamins
Vitamin E
8.19mg · 55% DV
B2
0.32mg · 25% DV
Biotin
5.44µg · 18% DV
B3
1.15mg · 7% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.67mg · 29% DV
Phosphorus
154mg · 22% DV
Magnesium
86mg · 20% DV
Potassium ⭐
235mg · 7% DV
Sodium
0.32mg · 0% DV
Raw almond butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw almond butter
To burn the 196 calories in 2 tablespoon (medium) (32 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 Raw almond butter?
Raw almond butter is made by grinding uncooked almonds into a smooth or slightly grainy spread. It has a mellow, gently sweet, nutty taste; unlike roasted almond butter, its flavour is less toasted. Across many English-speaking kitchens, it is spread on toast, stirred into porridge or smoothies, or served with apple slices. It also works in baking and sauces when you want a mild nut flavour.
It is rich in fats and vitamin E, with fibre and plant protein as well, so a little goes a long way. Try a small spoonful stirred into oats or spread thinly on toast for a filling addition. If oil rises to the top in the jar, simply mix it back in.
How Nutritious Is Raw 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 Raw 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 Raw almond butter Contain Allergens?
Contains these allergens:
Which Diets Is Raw 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
Raw almond butter Fat Profile
SATURATED
1.34g
MONOUNSATURATED
10.91g
POLYUNSATURATED
3.97g
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Nutrition data compiled from USDA FoodData Central and scientific sources.