Almond Butter: Nutrition, Benefits, and How to Use It in Your Diet

Key Takeaways

• Almond butter is a nutrient-dense creamy spread rich in healthy fats, fiber, protein, vitamin E, and magnesium. 
• Almond butter benefits heart health, optimal blood sugar levels, weight management, and brain function. 
• Almond butter offers more fiber, vitamin E, magnesium, calcium, and iron than peanut butter, although all nut butters offer unique nutritional benefits

 {{mid-cta}}

While peanut butter is still the leading nut butter in the United States, almond butter is growing in popularity and is expected to increase.^1,2 

With so many different nut butter options, you may wonder if almond butter is a healthy alternative to peanut butter. 

Almonds (and almond butter) contain monounsaturated fat (MUFA), polyunsaturated fat (PUFA), plant-based protein, fiber, B-vitamins, vitamin E, magnesium, arginine, and antioxidants, which help with blood glucose control, a healthy body weight, and improved heart health.^3,4

Almond butter has a nutty flavor and texture similar to peanut butter but with a milder taste. It can be spread on bread or toast, mixed into baked goods or smoothies, or eaten as a dip for fruit.

This article explores almond butter, its nutritional value, health benefits, and the best ways to incorporate it into a healthy diet. It compares almond butter to other nut butters, highlights its role in weight management, blood sugar control, and heart health, and provides delicious recipe ideas for every meal.

Almond Butter Nutrition Facts

Most nut butters, including almond butter, provide about 200 calories per two-tablespoon serving.^5,6 

Almond butter is packed with nutrients:⁵

• 35% of the daily value for vitamin E
• 20% of the daily value for magnesium
• 6% of the daily value for calcium
• 7% of the daily value for iron
• 11% of the daily value for fiber

While nut butter is a rich source of fat, most of that fat comes from heart-healthy unsaturated (MUFA and PUFA) sources. Almond butter is made up of 89% unsaturated fat, and peanut butter contains 75%.^5,6 

Most health organizations recommend replacing saturated fats with unsaturated fats, like those in nut butters, for optimal health. MUFAs should make up 15 to 20% of daily calories (or 33-44 g), and PUFAs should make up 5 to 10% of daily calories (or 11-22 g).⁷ 

Almond Butter vs. Peanut Butter: Which Is Better?

A comparison of almond butter and peanut butter shows that both provide an equal amount of PUFA. In contrast, almond butter offers more MUFA, meeting at least one-third of the recommended daily intake.

Almond butter also provides twice as much fiber as peanut butter, contributing 11% of the recommended daily fiber intake. It also contains more vitamin E, magnesium, calcium, and iron than peanut butter.

Peanut butter is also a good source of vitamin E (19% of the daily value) and magnesium (13% of the daily value), and has more folate and vitamin B6 than almond butter and slightly more protein.^5,6

Sunflower seed butter provides more of the following minerals compared to almond or peanut butter:⁷

• 25% of the daily value for magnesium
• 21% of the daily value for phosphorus 
• 25% of the daily value for copper
• 48% of the daily value for selenium

All nut butters provide different nutrients in higher amounts, offering nutritional benefits depending on your health needs and goals. 

Some brands add sugar, fats, or oils that would make them less beneficial. Opt for a natural or simple ingredient nut butter. 

Almond Butter (2 tbsp)⁵

• Calories: 205
• Total Fat: 16.9 g
• Monounsaturated Fat: 11 g
• Polyunsaturated Fat: 4g
• Saturated Fat: 1.35 g (7% DV)
• Trans Fat: 0 g
• Cholesterol: 0 mg
• Carbohydrates: 6.76 g
• Dietary Fiber: 3.1 g (11% DV)
• Sugar: 1.41 g
• Protein: 6.61 g
• Folate: 13.4 mcg (3% DV)
• Vitamin B6: 0.03 mg (2% DV)
• Vitamin E: 5.3 mg (35% DV)
• Magnesium: 85 mg (20% DV)
• Calcium: 84 mg (6% DV)
• Iron: 1.31 mg (7% DV)

Peanut Butter (2 tbsp)⁶

• Calories: 192
• Total Fat: 16.4 g
• Monounsaturated Fat: 8.3 g
• Polyunsaturated Fat: 4 g
• Saturated Fat: 3.3 g (16% DV)
• Trans Fat: 0 g
• Cholesterol: 0 mg
• Carbs: 7.14 g
• Dietary Fiber: 1.6 g (6% DV)
• Sugar: 3.36 g
• Protein: 7.11 g
• Folate: 27.8 mcg (7% DV)
• Vitamin B6: 0.14 mg (8% DV)
• Vitamin E: 2.9 mg (19% DV)
• Magnesium: 54 mg (13% DV)
• Calcium: 15.7 mg (1% DV)
• Iron: 0.56 mg (3% DV)

Health Benefits of Almond Butter

Much of the research related to nut butter stems from studies on whole nut intake. A large review article found that regular nut intake is associated with several health benefits, including improved heart health, reduced cancer rates, favorable cognitive health, lower cholesterol levels, blood sugar control, and help with weight loss.⁴ 

The health benefits of nuts are attributed to the combination of nutrients found within them. Unsaturated fats, fiber, key minerals (like magnesium, vitamin E, and arginine), and antioxidants work together to reduce inflammation, improve cholesterol and triglyceride levels, stabilize blood sugar levels, and improve overall cardio-metabolic health.⁴ 

‍Supports Heart Health 

Consuming 30 grams or a small handful of nuts daily lowers the risk of heart events (heart attack, stroke, and death) by about 30%. Stroke risk was reduced by 45%.⁴ 

‍Helps with Blood Sugar Control

A small pilot study examined the effects of eating two tablespoons of almond butter in the evening on the blood sugar levels of adults with type 2 diabetes. No statistical significance was found, but trends suggest improved overnight blood sugar levels.³

A systematic review of individuals with type 2 diabetes found that consuming almost two servings (56 g) of tree nuts daily lowered hemoglobin A1C and fasting glucose.⁹

‍Aids in Weight Management

A large randomized controlled trial found that almond consumption is associated with a lower BMI and waist circumference. Increasing tree nut intake (such as almonds) by just half a serving per day resulted in slight weight loss over four years and an 11% lower risk of developing obesity.⁴

‍Portable Energy Source

Almond butter (and other nut butters) are shelf-stable and portable, making them a perfect snack or meal supplement for on-the-go. 

You can keep nut butter in your bag, vehicle, or work desk and pair it with fruit, vegetables, or whole-grain bread or crackers for a quick and nutritious energy boost between meals.

‍Supports Brain Health

Brain stress and inflammation are considered to be causative factors leading to age-related cognitive decline. Nuts are rich in antioxidants and beneficial unsaturated fats, which have been shown to help reduce heart inflammation. 

Because of this, researchers believe nuts could offer protective effects to the brain. While research is still preliminary, studies show that adults who regularly consume nuts at mid-life experience less cognitive impairment later on.⁴

How to Choose the Best Almond Butter

Most research is on the health benefits of whole nuts, so choosing an almond butter closest to its original form will help you reap the benefits. 

Look for minimal ingredients, such as almonds and maybe sea salt. Avoid added sugars, added oils, or hydrogenated oils. Natural and organic nut butter typically has fewer ingredients and no additives.

Best Ways to Use Almond Butter

Almond butter can be used for all meals. For breakfast, spread it on whole-grain toast, mix it into oatmeal, add it to smoothies, or use it in place of syrup on waffles or pancakes. 

You can also use it in homemade Asian-style sauces or salad dressings. Almond butter is also good in baked goods like cookies, brownies, bread, and energy bars or bites. 

Almond butter can be melted and used as a dipping sauce for fruits or vegetables. It is tasty mixed into Greek yogurt with a few dark chocolate chips. 

Enjoy almond butter however you like, even if it's straight off the spoon. 

DIY Almond Butter: How to Make It at Home

Almond butter is a great food to try making yourself. It’s simple and guarantees no added ingredients. You can make it as smooth or crunchy as you like. Follow the almond butter recipe below to get started.

You need only raw, unsalted almonds and optional salt. The first step is to roast the almonds for 10 to 12 minutes. 

Let the nuts cool before blending them in a high-speed blender or food processor. Blend until a crumbly texture is achieved; add salt if desired. The mixture will thicken into a ball and finally become smooth and creamy. This process takes about 15 minutes. If the butter is not coming together, you may need to add a teaspoon of avocado oil. 

Transfer the almond butter to a glass jar or container. Store in an airtight container for up to six months. You can also freeze almond butter in an airtight, freezer-safe container. 

Final Thoughts on Almond Butter

Almond butter is more than an alternative to peanut butter; it's a nutrient-dense food with numerous health benefits and can fit into a balanced diet. 

It is packed with heart-healthy fats (MUFA and PUFA), plant-based protein, fiber, and vital vitamins and minerals like vitamin E and magnesium. Almond butter supports heart health, blood sugar stability, weight management, and brain function. 

It offers more fiber, vitamin E, magnesium, and iron than peanut butter. It's easy to enjoy at any meal, spread on toast, blended into smoothies, drizzled over oatmeal, or used in baking, sauces, or salad dressings. Eat it straight off the spoon for a quick and satisfying energy boost.

Choose varieties with minimal ingredients, such as roasted almonds and maybe a touch of sea salt. You can also try making it at home for complete control over ingredients and texture. 

Almond butter is a delicious and practical choice for anyone who wants to boost certain nutrients, reduce inflammation, or try something new. Get creative with adding it to your meals and snacks. 

Some high-quality store-bought almond brands are MaraNatha Natural Raw Almond Butter, Whole Foods 365 Organic Creamy Unsweetened No Salt Almond Butter, or Kirkland's Signature Creamy Almond Butter.

You can also use the homemade almond butter recipe above and choose add-ins like unsweetened cocoa powder, ground flax seeds, or cinnamon for some homemade alternatives. 

The Bottom Line

Almond butter is a versatile, nutrient-packed food that supports heart health, blood sugar control, weight management, and brain function due to its unique mixture of healthy fats, fiber, vitamins, minerals, and antioxidants. 

Its mild and creamy texture makes adding it to meals and snacks easy. Try experimenting with almond butter in your meals or making your own customizable and affordable option.  

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Maintaining healthy blood sugar levels is key to long-term health. Almond butter, with its combination of healthy fats, fiber, protein, and magnesium, can help with blood sugar stability. 

A Signos continuous glucose monitor (CGM) tracks your blood sugar levels, helping you understand how diet, food choices, and exercise affect your body and levels. These positive changes can help you improve your health, prevent type 2 diabetes, and lose weight. 

Learn more about nutrition and health tips on Signos’ blog, written by health and nutrition experts. Take a quick quiz to determine if Signos is right for you!