Nuts & Seeds
Almond Butter
Overview
Why eat almond butter?
Almond butter is simply ground almonds, and it carries the nut's strengths straight into a spreadable form: mostly unsaturated fat, plant protein, fiber and an unusual amount of vitamin E. It is calorie-dense, so it works best as a topping or dip rather than something eaten by the spoonful.
Good to know: It is energy-dense at 614 kcal per 100 g, so roughly a tablespoon or two at a time keeps the calories in check; unsalted versions like this one add almost no sodium.
Exceptional vitamin E
One tablespoon delivers 3.87 mg of vitamin E, about 26% of the Daily Value, an antioxidant that helps protect cell membranes from oxidative damage.
Magnesium for muscles and nerves
With 279 mg of magnesium per 100 g (66% DV), almond butter supports normal muscle and nerve function, energy production and steady blood pressure.
Protein and fiber together
At 21 g protein and 10.3 g fiber per 100 g, it adds staying power to toast or fruit and may help meals feel more filling.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in almond butter?
Calories
614kcal
Protein
21g
Carbs
19g
Fat
56g
Fiber
10g
Sugars
4.4g
Minerals
- Calcium347 mg27%
- Iron3.5 mg19%
- Magnesium279 mg66%
- Phosphorus508 mg41%
- Potassium748 mg16%
- Sodium7 mg0%
- Zinc3.3 mg30%
- Copper0.93 mg104%
- Selenium2.4 µg4%
Vitamins
- Vitamin E24 mg161%
- Thiamin (B1)0.04 mg3%
- Riboflavin (B2)0.94 mg72%
- Niacin (B3)3.2 mg20%
- Vitamin B60.1 mg6%
- Folate53 µg13%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
Almond Butter vs Peanut Butter
| Nutrient | Almond Butter | Peanut Butter |
|---|---|---|
| Calories | 614 kcal | 598 kcal |
| Protein | 21 g | 22 g |
| Fat | 56 g | 51 g |
| Saturated fat | 4.2 g | 10 g |
| Sugars | 4.4 g | 10 g |
| Fiber | 10 g | 5 g |
| Calcium | 347 mg | 49 mg |
| Iron | 3.5 mg | 1.7 mg |
| Magnesium | 279 mg | 168 mg |
| Potassium | 748 mg | 558 mg |
| Vitamin E | 24 mg | 9.1 mg |
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Source: USDA FoodData Central, “Nuts, almond butter, plain, without salt added” (SR Legacy, FDC ID 168588).View the USDA record ↗ (opens in a new tab).