Food guide

Almond Butter

Ground almonds with more vitamin E and calcium than peanut butter.

Nuts & SeedsHealthy Fats

Almond Butter, a nutrient-dense nuts & seeds food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of almond butter for fair comparison. Typical serving: 2 tbsp (32 g) — 196 kcal per 32 g serving.

Nutrition information for Almond Butter
Nutrient	Per 100 g	Per serving (32 g)	Per 100 kcal
Energy	613 kcal	196 kcal	100 kcal
Protein	20.9 g	6.7 g	3.4 g
Carbohydrate	18.8 g	6 g	3.1 g
Fat	56.3 g	18 g	9.2 g
Fibre	10.3 g	3.3 g	1.7 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of almond butter, with a typical serving and FDA Daily Value for adults.

Micronutrients for Almond Butter
Nutrient	Per 100 g	Per serving (32 g)	% DV
Vitamins
Vitamin E	16.7 mg	5.3 mg	111%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.095 mg	0.03 mg	8%
Niacin	3.9 mg	1.2 mg	24%
Vitamin B6	0.084 mg	0.027 mg	5%
Folate	42.5 µg	13.6 µg	11%
Minerals
Calcium	264 mg	84.5 mg	20%
Iron	4.1 mg	1.3 mg	23%
Magnesium	268 mg	85.8 mg	64%
Phosphorus	507 mg	162 mg	41%
Potassium	745 mg	238 mg	16%
Sodium	1 mg	0.32 mg	<1%
Zinc	3.2 mg	1 mg	29%
Selenium	0.79 µg	0.25 µg	1%
Copper	0.97 mg	0.31 mg	108%
Manganese	2.1 mg	0.67 mg	91%

Source: USDA FoodData Central — Almond butter, creamy

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat almond butter?

Very high vitamin E and magnesium.
More fibre and calcium than peanut butter.

How to include it

Stir into porridge or yogurt.
Blend into smoothies for staying power.

Things to consider

Considerably more expensive than peanut butter.
Tree nut allergen.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.