6 Surprising Benefits of Almond Butter

by John Staughton (BASc, BFA) last updated -

If you’ve never tried almond butter, you are missing out on one of the most delicious and healthy alternatives to classic peanut butter, which has a number of impressive uses and health benefits.

What is Almond Butter?

As the name implies, almond butter is an increasingly popular variation on traditional peanut butter, using almonds instead of peanuts. Boasting more minerals, vitamins, and dietary fiber than normal peanut butter, almond butter is known to fill you up even quicker, but it doesn’t have quite as much protein as peanut butter. In terms of calories, they are also quite similar – at approximately 100 calories per tablespoon. [1]

Almond butter has a sweet taste and is produced by blending roasted or raw almonds; this organic treat can be spread on toast, used for sandwiches or as a dip, and blended in sauces, spreads, curries, and other popular foods. It is excellent for baking applications and adds a unique earthy bite to desserts, whereas peanut butter can often be overwhelming in its flavor.

Whole almonds and a bowl of creamy almond butter, with a spoon

Nutrition Facts

Nuts, almond butter, plain, without salt added
Serving Size :
Water [g]1.64
Energy 614
Energy [kJ]2568
Protein [g]20.96
Total lipid (fat) [g]55.5
Ash [g]3.09
Carbohydrate, by difference [g]18.82
Fiber, total dietary [g]10.3
Sugars, total including NLEA [g]4.43
Sucrose [g]4.34
Glucose (dextrose) [g]0.02
Maltose [g]0.07
Starch [g]0.08
Calcium, Ca [mg]347
Iron, Fe [mg]3.49
Magnesium, Mg [mg]279
Phosphorus, P [mg]508
Potassium, K [mg]748
Sodium, Na [mg]7
Zinc, Zn [mg]3.29
Copper, Cu [mg]0.93
Manganese, Mn [mg]2.13
Selenium, Se [µg]2.4
Thiamin [mg]0.04
Riboflavin [mg]0.94
Niacin [mg]3.16
Pantothenic acid [mg]0.32
Vitamin B-6 [mg]0.1
Folate, total [µg]53
Folate, food [µg]53
Folate, DFE [µg]53
Choline, total [mg]52.1
Carotene, beta [µg]1
Vitamin A, IU [IU]1
Lutein + zeaxanthin [µg]1
Vitamin E (alpha-tocopherol) [mg]24.21
Tocopherol, beta [mg]0.53
Tocopherol, gamma [mg]1.01
Fatty acids, total saturated [g]4.15
14:0 [g]0.01
16:0 [g]3.19
17:0 [g]0.01
18:0 [g]0.94
20:0 [g]0.01
Fatty acids, total monounsaturated [g]32.45
16:1 [g]0.25
17:1 [g]0.04
18:1 [g]32.14
20:1 [g]0.02
Fatty acids, total polyunsaturated [g]13.61
18:2 [g]13.61
18:3 [g]0.01
Phytosterols [mg]139
Stigmasterol [mg]3
Campesterol [mg]6
Beta-sitosterol [mg]131
Tryptophan [g]0.16
Threonine [g]0.56
Isoleucine [g]0.81
Leucine [g]1.48
Lysine [g]0.61
Methionine [g]0.12
Cystine [g]0.24
Phenylalanine [g]1.15
Tyrosine [g]0.6
Valine [g]0.94
Arginine [g]2.38
Histidine [g]0.55
Alanine [g]0.99
Aspartic acid [g]2.4
Glutamic acid [g]5.91
Glycine [g]1.47
Proline [g]0.92
Serine [g]0.93
Sources include : USDA [2]

Almond Butter Nutrition

Almond butter is an excellent nutritional source, and while it is comparable to peanut butter in certain ways, it is also superior to others. As mentioned, there are about 100 calories per tablespoon of almond butter, but that primarily comes from protein and fiber, rather than basic carbohydrates. Each tablespoon also possesses an impressive 2 grams of protein, along with very high omega-3 fatty acid levels, which are unsaturated fats and thus good for heart health. When it comes to minerals and vitamins, almond butter delivers notable amounts of vitamin E, phosphorus, copper, magnesium, calcium, zinc, and iron. Finally, each tablespoon of almond butter also contains 1 gram of dietary fiber. [3]

Almond Butter Health Benefits

The most impressive health benefits of almond butter include its ability to help improve the appearance of the skin, regulate diabetes, aid in weight loss, improve the metabolism and protect the cardiovascular system, among others.

Skin Care

Many people overlook the fact that almonds are a rich source of antioxidants, including vitamin E. You can get 25% of your daily requirement for this vitamin from a single tablespoon of this specialty nut butter. This and other omega-3 fatty acids can act as antioxidants in your body, helping to reduce oxidative stress and reduce chronic disease in the form of wrinkles, age spots or blemishes. [4]

Controls Diabetes

Since there is a very low level of carbohydrates in this nut butter, it will prevent the spikes and drops in blood sugar that you often get from other easy snack foods. In fact, the blood sugar-regulating properties of this butter make it a favorite for diabetics around the world. [5]

Weight Loss

With high concentrations of fiber and protein, but a relatively low level of calories, this type of nut butter is ideal for those trying to lose weight or boost their energy levels in the midst of a strict diet.

Prevents Heart Issues

Although there is a high level of fat in almonds, it comes in the form of unsaturated fat, many of which the body needs to balance cholesterol levels and protect the heart against conditions like atherosclerosis, heart attacks, and strokes. [6]

Boosts Metabolism

The energy you derive from proteins and fats is far greater than what you get from basic carbohydrates, meaning that this nut butter can help increase your metabolic level for a longer time, helping to optimize many different functions in your body. [7]

Treats Chronic Diseases

If you suffer from inflammation, chronic pain, stomach disorders or other health issues potentially caused by the activity of free radicals, research has found that almond butter is able to lower your risk of chronic diseases. [8]

How to Make Almond Butter?

If you want to make almond butter at home, it is surprisingly easy, and much less expensive than if you purchase it in stores. Let us take a look at the recipe below.

Whole almonds and a bowl of creamy almond butter, with a spoon

The Perfect Almond Butter Recipe

A lot of patience and a handful of almonds is what will give you this most delicious and healthy butter.
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Course: Side Dish
Cuisine: American
Keyword: paleo, almond butter, almonds, almond butter recipe
Appliance: Blender
Prep Time: 30 minutes
Total Time: 30 minutes
Servings: 1 small jar
Author: Ishani Bose


  • 1-2 cups of almonds
  • 1 tsp sea salt


  • To make almond butter, gather 1-2 cups of almonds (roasted or raw, depending on the flavor you want.)
  • Place the almonds in the blender on high for 10 minutes. Add 1 teaspoon of sea salt before blending.
  • Every 2 minutes, stop the blender and push down the almond chunks from the walls with a spatula. Add more sea salt, to taste, if necessary.
  • Once the almonds are completely crushed and in a consistent, liquid state, pour the almond butter into a small jar or airtight container.
  • Store these containers in the refrigerator so the butter can settle and thicken


Homemade almond butter should keep for at least a month if you store it properly, while store-bought varieties will be good for 3-6 months.

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If you have tried this recipe, we would love your feedback in the comments section below. And while we can’t taste it, we would love to see how it turned out! You can connect with us on Facebook or Instagram and tag your picture with #organicfactsrecipes. [9] [10]

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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