In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsPotential Downsides4 Ways to EnjoyFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition Facts
Potential Downsides
4 Ways to Enjoy
FAQs
Once upon a time, peanut butter was the only nut butter widely available, but not anymore. Nowadays, countless types of nut butters line grocery store shelves. Almond butter has quickly gained ground as a popular alternative to peanut butter, and for good reason. It’s packed with micronutrients, heart-healthy fats and fiber, all of which benefit your health. To help you decide if almond butter is right for you, we’ll be breaking down the nutrient composition of almond butter, its health benefits and potential drawbacks. Of course, we’ll also share our favorite ways to incorporate almond butter into meals and snacks.
Pictured Recipe:Almond Butter Chocolate Chip Cookies
Eva Kolenko
Health Benefits of Almond Butter
Delivers Significant Amounts of Vitamin E
Almond butter is high in a variety of micronutrients, but it stands out for its vitamin E content.Marie Bieber, RD, CDN, CSP,owner of Pearls of Nutrition, says, “Approximately 90% of Americans do not consume adequate levels of vitamin E, an important fat-soluble antioxidant which works to protect our cell membranes from oxidative damage. It is also helpful in the prevention of heart disease.” Almond butter contains about 4 milligrams of vitamin E per serving—that’s 26% of the recommended daily intake for adults, per theNational Institutes of Health.
Provides Heart-Healthy Unsaturated Fats
You may have noticed that almond butter is pretty high in fat, butnot all types of fat are equal.Almond butter is high in unsaturated fats, which promote heart health. They help raise HDL (known as “good” cholesterol) and lower LDL (known as “bad” cholesterol). The fat content also helps you stay satiated for longer, potentially helping you make more mindful snacking and food choices.
Promotes Blood Sugar Control
According to a 2021 controlled trial published inFrontiers in Nutrition, almonds are a great option for blood sugar management. The study suggests that eating almonds helps decrease A1C, which indicates your average blood sugar levels over 2 to 3 months. Almonds have even been shown to reduce insulin resistance! This is largely thanks to their fiber, protein and unsaturated fat content. These nutrients are digested more slowly than carbs and don’t raise your blood sugars nearly as much.
May Boost Your Gut Health
Almond Butter Nutrition Facts
The specific nutrient composition of almond butter can vary slightly from brand to brand, with the biggest difference being whether the product has added sugars or not. Many plain almond butters are free from added sugar, whereas flavored alternatives often have added sugars or sweeteners.
Here’s an example of two almond butters from the same brand. The ingredients in Justin’s Classic Almond Butter are dry-roasted almonds and palm oil (sustainably sourced). On the other hand, its honey-flavored almond butter contains dry-roasted almonds, palm oil, organic honey, organic powdered sugar and sea salt.
Nutrient1 (2-Tbsp.) serving ofJustin’s Classic Almond Butter1 (2-Tbsp.) serving ofJustin’s Honey Almond ButterCalories220200Total Carbohydrates5 g8 gDietary Fiber3 g2 gAdded Sugars0 g4 gProtein6 g6 gTotal Fat19 g16 gSaturated Fat3 g3 gSodium10 mg80 mgCalcium80 mg50 mgIron1.1 mg0.7 mgWhat Happens to Your Body When You Have InflammationPotential DownsidesNot Suitable for Nut AllergiesDespite all its benefits, people with nut allergies may need to avoid almond butter. If you have a peanut allergy, you should be OK to have almond butter, but if you are allergic to tree nuts, you’ll probably need to stay away. That said, talk to your health care provider to help determine what’s safe for you.High in OxalatesIf you have a history of calcium oxalate kidney stones, you may want to be mindful of your almond butter intake. Almonds are pretty high in oxalates, even compared with other nuts. However, Bieber acknowledges, “Dietitians typically no longer recommend a low-oxalate diet for kidney stones, as this style of eating removes many nutritious choices and only approximately 10% urinary oxalates come from food; the remainder are made within the body.” If you have a history of kidney stones, speak with your health care team about the best plan of action for you.4 Ways to Enjoy Almond ButterOn ToastOne of the easiest ways to eat almond butter is to spread some on a slice of toast. The toast adds carbohydrates, and if you go with a whole-wheat option, you’ll boost the fiber content of the meal or snack too.In Baked GoodsAdding almond butter to your favorite baking recipe helps add creaminess and richness without adding tons of saturated fat. One of our favorites is almond butter cookies. Check out ourGaram Masala-Almond Butter Breakfast Cookies. They’re rich in fiber and heart-healthy fats and have a deliciously unique flavor profile.With FruitSometimes, fruit alone just won’t cut it. If you’re trying to up your fruit and veggie intake but find yourself reaching for energy-dense options instead, why not opt for fruit plus almond butter? The fats and protein in the almond butter will help promote satiety, while the fruit adds a refreshing taste and a hydration and fiber boost. For inspo, check out ourApple with Cinnamon Almond Buttersnack recipe.The #1 Snack to Eat When You Need an Energy BoostIn a SmoothieSmoothies are an easy, on-the-go way to get in a lot of nutrition. Loading a smoothie with fruits, veggies, yogurt, nuts or seeds can make for a well-rounded, nutrient-dense breakfast or snack. Almond butter makes a great addition to any smoothie. It adds creaminess and a delicious nutty flavor to help hold you over until your next meal or snack. OurAlmond Butter & Banana Protein Smoothieis high in fiber, protein, iron and calcium. And did we mention it’s absolutely delicious?The Bottom LineAlmond butter is a healthy food to add to your diet. It is rich in vitamin E, monounsaturated and polyunsaturated fats, fiber and protein. This nutritious combo can boost your heart health, gut health and can help you with blood sugar management. If you have a nut allergy or a history of calcium oxalate kidney stones, almond butter may not be the best choice for you. For those interested in incorporating almond butter into your daily food routine, there’s no shortage of options.Frequently Asked QuestionsPeanut butter and almond butter have similar macronutrient profiles. That being said, their micronutrient profiles are a little different. Bieber explains, “Compared to peanut butter, almond butter is higher in calcium, iron, magnesium, phosphorus, potassium, copper, manganese and vitamin E. Peanut butter contains higher levels of selenium, B vitamins thiamin, niacin, B6, biotin and folate.“Almond butter can absolutely be enjoyed every day. Most of the studies that found the myriad benefits of almonds had participants consume them daily. That being said, almond butter without added sugars will be the closest to whole almonds and, therefore, the most health-promoting. So if you make almond butter a part of your daily routine, your best bet is leaning toward the plain kind.Almond butter promotes satiety, which may help prevent mindless snacking or deprivation-driven binge eating. Research has shown that although almonds are high in calories, eating them may not lead to weight gain. However, almond consumption has not resulted in sustainable, long-term weight loss either.While nut butters vary a bit in micronutrient composition, they are quite similar overall and have health benefits. Bieber says, “The nut butter someone chooses depends on personal preference and budget. If someone is able to and interested in choosing the most optimal nut butter, I suggest rotating through various types so as to enjoy the unique nutritional benefits each can provide.“Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Nutrient1 (2-Tbsp.) serving ofJustin’s Classic Almond Butter1 (2-Tbsp.) serving ofJustin’s Honey Almond ButterCalories220200Total Carbohydrates5 g8 gDietary Fiber3 g2 gAdded Sugars0 g4 gProtein6 g6 gTotal Fat19 g16 gSaturated Fat3 g3 gSodium10 mg80 mgCalcium80 mg50 mgIron1.1 mg0.7 mgWhat Happens to Your Body When You Have InflammationPotential DownsidesNot Suitable for Nut AllergiesDespite all its benefits, people with nut allergies may need to avoid almond butter. If you have a peanut allergy, you should be OK to have almond butter, but if you are allergic to tree nuts, you’ll probably need to stay away. That said, talk to your health care provider to help determine what’s safe for you.High in OxalatesIf you have a history of calcium oxalate kidney stones, you may want to be mindful of your almond butter intake. Almonds are pretty high in oxalates, even compared with other nuts. However, Bieber acknowledges, “Dietitians typically no longer recommend a low-oxalate diet for kidney stones, as this style of eating removes many nutritious choices and only approximately 10% urinary oxalates come from food; the remainder are made within the body.” If you have a history of kidney stones, speak with your health care team about the best plan of action for you.4 Ways to Enjoy Almond ButterOn ToastOne of the easiest ways to eat almond butter is to spread some on a slice of toast. The toast adds carbohydrates, and if you go with a whole-wheat option, you’ll boost the fiber content of the meal or snack too.In Baked GoodsAdding almond butter to your favorite baking recipe helps add creaminess and richness without adding tons of saturated fat. One of our favorites is almond butter cookies. Check out ourGaram Masala-Almond Butter Breakfast Cookies. They’re rich in fiber and heart-healthy fats and have a deliciously unique flavor profile.With FruitSometimes, fruit alone just won’t cut it. If you’re trying to up your fruit and veggie intake but find yourself reaching for energy-dense options instead, why not opt for fruit plus almond butter? The fats and protein in the almond butter will help promote satiety, while the fruit adds a refreshing taste and a hydration and fiber boost. For inspo, check out ourApple with Cinnamon Almond Buttersnack recipe.The #1 Snack to Eat When You Need an Energy BoostIn a SmoothieSmoothies are an easy, on-the-go way to get in a lot of nutrition. Loading a smoothie with fruits, veggies, yogurt, nuts or seeds can make for a well-rounded, nutrient-dense breakfast or snack. Almond butter makes a great addition to any smoothie. It adds creaminess and a delicious nutty flavor to help hold you over until your next meal or snack. OurAlmond Butter & Banana Protein Smoothieis high in fiber, protein, iron and calcium. And did we mention it’s absolutely delicious?The Bottom LineAlmond butter is a healthy food to add to your diet. It is rich in vitamin E, monounsaturated and polyunsaturated fats, fiber and protein. This nutritious combo can boost your heart health, gut health and can help you with blood sugar management. If you have a nut allergy or a history of calcium oxalate kidney stones, almond butter may not be the best choice for you. For those interested in incorporating almond butter into your daily food routine, there’s no shortage of options.Frequently Asked QuestionsPeanut butter and almond butter have similar macronutrient profiles. That being said, their micronutrient profiles are a little different. Bieber explains, “Compared to peanut butter, almond butter is higher in calcium, iron, magnesium, phosphorus, potassium, copper, manganese and vitamin E. Peanut butter contains higher levels of selenium, B vitamins thiamin, niacin, B6, biotin and folate.“Almond butter can absolutely be enjoyed every day. Most of the studies that found the myriad benefits of almonds had participants consume them daily. That being said, almond butter without added sugars will be the closest to whole almonds and, therefore, the most health-promoting. So if you make almond butter a part of your daily routine, your best bet is leaning toward the plain kind.Almond butter promotes satiety, which may help prevent mindless snacking or deprivation-driven binge eating. Research has shown that although almonds are high in calories, eating them may not lead to weight gain. However, almond consumption has not resulted in sustainable, long-term weight loss either.While nut butters vary a bit in micronutrient composition, they are quite similar overall and have health benefits. Bieber says, “The nut butter someone chooses depends on personal preference and budget. If someone is able to and interested in choosing the most optimal nut butter, I suggest rotating through various types so as to enjoy the unique nutritional benefits each can provide.”
What Happens to Your Body When You Have Inflammation
Not Suitable for Nut Allergies
Despite all its benefits, people with nut allergies may need to avoid almond butter. If you have a peanut allergy, you should be OK to have almond butter, but if you are allergic to tree nuts, you’ll probably need to stay away. That said, talk to your health care provider to help determine what’s safe for you.
High in Oxalates
If you have a history of calcium oxalate kidney stones, you may want to be mindful of your almond butter intake. Almonds are pretty high in oxalates, even compared with other nuts. However, Bieber acknowledges, “Dietitians typically no longer recommend a low-oxalate diet for kidney stones, as this style of eating removes many nutritious choices and only approximately 10% urinary oxalates come from food; the remainder are made within the body.” If you have a history of kidney stones, speak with your health care team about the best plan of action for you.
4 Ways to Enjoy Almond Butter
On Toast
One of the easiest ways to eat almond butter is to spread some on a slice of toast. The toast adds carbohydrates, and if you go with a whole-wheat option, you’ll boost the fiber content of the meal or snack too.
In Baked Goods
Adding almond butter to your favorite baking recipe helps add creaminess and richness without adding tons of saturated fat. One of our favorites is almond butter cookies. Check out ourGaram Masala-Almond Butter Breakfast Cookies. They’re rich in fiber and heart-healthy fats and have a deliciously unique flavor profile.
With Fruit
Sometimes, fruit alone just won’t cut it. If you’re trying to up your fruit and veggie intake but find yourself reaching for energy-dense options instead, why not opt for fruit plus almond butter? The fats and protein in the almond butter will help promote satiety, while the fruit adds a refreshing taste and a hydration and fiber boost. For inspo, check out ourApple with Cinnamon Almond Buttersnack recipe.
The #1 Snack to Eat When You Need an Energy Boost
In a Smoothie
Smoothies are an easy, on-the-go way to get in a lot of nutrition. Loading a smoothie with fruits, veggies, yogurt, nuts or seeds can make for a well-rounded, nutrient-dense breakfast or snack. Almond butter makes a great addition to any smoothie. It adds creaminess and a delicious nutty flavor to help hold you over until your next meal or snack. OurAlmond Butter & Banana Protein Smoothieis high in fiber, protein, iron and calcium. And did we mention it’s absolutely delicious?
The Bottom Line
Almond butter is a healthy food to add to your diet. It is rich in vitamin E, monounsaturated and polyunsaturated fats, fiber and protein. This nutritious combo can boost your heart health, gut health and can help you with blood sugar management. If you have a nut allergy or a history of calcium oxalate kidney stones, almond butter may not be the best choice for you. For those interested in incorporating almond butter into your daily food routine, there’s no shortage of options.
Frequently Asked QuestionsPeanut butter and almond butter have similar macronutrient profiles. That being said, their micronutrient profiles are a little different. Bieber explains, “Compared to peanut butter, almond butter is higher in calcium, iron, magnesium, phosphorus, potassium, copper, manganese and vitamin E. Peanut butter contains higher levels of selenium, B vitamins thiamin, niacin, B6, biotin and folate.“Almond butter can absolutely be enjoyed every day. Most of the studies that found the myriad benefits of almonds had participants consume them daily. That being said, almond butter without added sugars will be the closest to whole almonds and, therefore, the most health-promoting. So if you make almond butter a part of your daily routine, your best bet is leaning toward the plain kind.Almond butter promotes satiety, which may help prevent mindless snacking or deprivation-driven binge eating. Research has shown that although almonds are high in calories, eating them may not lead to weight gain. However, almond consumption has not resulted in sustainable, long-term weight loss either.While nut butters vary a bit in micronutrient composition, they are quite similar overall and have health benefits. Bieber says, “The nut butter someone chooses depends on personal preference and budget. If someone is able to and interested in choosing the most optimal nut butter, I suggest rotating through various types so as to enjoy the unique nutritional benefits each can provide.”
Frequently Asked Questions
Peanut butter and almond butter have similar macronutrient profiles. That being said, their micronutrient profiles are a little different. Bieber explains, “Compared to peanut butter, almond butter is higher in calcium, iron, magnesium, phosphorus, potassium, copper, manganese and vitamin E. Peanut butter contains higher levels of selenium, B vitamins thiamin, niacin, B6, biotin and folate.”
Almond butter can absolutely be enjoyed every day. Most of the studies that found the myriad benefits of almonds had participants consume them daily. That being said, almond butter without added sugars will be the closest to whole almonds and, therefore, the most health-promoting. So if you make almond butter a part of your daily routine, your best bet is leaning toward the plain kind.
Almond butter promotes satiety, which may help prevent mindless snacking or deprivation-driven binge eating. Research has shown that although almonds are high in calories, eating them may not lead to weight gain. However, almond consumption has not resulted in sustainable, long-term weight loss either.
While nut butters vary a bit in micronutrient composition, they are quite similar overall and have health benefits. Bieber says, “The nut butter someone chooses depends on personal preference and budget. If someone is able to and interested in choosing the most optimal nut butter, I suggest rotating through various types so as to enjoy the unique nutritional benefits each can provide.”
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
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