Almond Butter Nutrition & Top Brands

Almond butter is a creamy spread made from ground almonds, prized for its nutty flavor and rich nutrition. It’s packed with heart-healthy monounsaturated fats, plant protein, fiber, and micronutrients. In this guide we explore almond butter nutrition facts, health benefits, and the best almond butter brands. We also cover topics like almond butter vs peanut butter, almond butter for weight loss, homemade almond butter recipes, and almond butter for the keto diet. Whether you’re looking to boost protein in your diet or find a tasty low-carb spread, almond butter has a lot to offer.

Jar of unsweetened almond butter with whole almonds. Almond butter provides about 98 calories per tablespoon (16g). A single tablespoon contains roughly 9 g fat, 3 g protein, and 3 g carbohydrates (including 1.6 g fiber). The fat is mostly healthy monounsaturated and polyunsaturated fats, with only about 1 g of saturated fat per serving. Nutritionally, almond butter is calorie- and nutrient-dense: it’s an excellent source of vitamin E (around 26% of the Daily Value per tablespoon), and also provides magnesium, calcium, iron and B-vitamins. In short, almond butter is more than just tasty – it’s a mini-multivitamin in a jar.

Almond Butter Nutrition Facts

Here’s a quick breakdown of almond butter’s nutrition (plain, unsalted) per tablespoon (~16g):

• Calories: ~98 kcal 
• Total fat: ~9 g (mostly mono- and polyunsaturated fat, only ~1 g saturated)
• Carbohydrates: ~3 g (of which ~1.6 g is fiber)
• Sugar: ~0.7 g (naturally occurring, no added sugar in plain almond butter)
• Protein: ~3.4 g
• Vitamin E: ~4 mg (about 26% Daily Value)
• Magnesium: ~45 mg
• Calcium: ~55 mg
• Iron: ~8.5 µg

Key takeaway: Almond butter is low in carbs, high in healthy fats, and provides a solid 3–4 g of plant protein per tablespoon. It also delivers significant fiber (more than peanut butter) and loads of micronutrients. In a 2-tablespoon (32 g) serving, you’ll get roughly double those values (about 180–200 calories, 6–7 g protein, 6 g carbs with 3 g fiber). This nutrient profile makes almond butter a rich, energy-dense food that can be incorporated into sandwiches, smoothies, oatmeal, and more.

Health Benefits of Almond Butter

Almond butter isn’t just delicious—it also comes with several health perks thanks to its nutrients:

• Heart-healthy fats: Almond butter is high in monounsaturated fat (around 5 g per tablespoon). These “good” fats help raise HDL (good) cholesterol and lower LDL (bad) cholesterol. Eating nuts and their butters has been linked to a reduced risk of cardiovascular disease.
• Rich in Vitamin E: Each serving provides a hefty dose of vitamin E, a potent antioxidant that protects cells and may promote skin and heart health. Almond butter’s vitamin E content is one of its standout features – about 4 mg per tablespoon (over 20% DV).
• Blood sugar support: The combination of healthy fats, fiber and protein in almond butter slows digestion and blunts blood sugar spikes. In fact, research shows that almond consumption can lower long-term blood sugar (A1C) and improve insulin sensitivity. The fiber (1.6 g per tbsp) and protein (3–4 g) mean almond butter is digested slowly, which can help prevent sugar crashes.
• Weight management (satiety): Almond butter’s fat and protein help you feel full. The healthy fats especially are very satiating, so a little almond butter can curb hunger for hours. This means almond butter can actually aid weight control by making overeating less likely. Of course, it’s calorie-dense, so portion control matters, but the payoff is that its rich nutrition keeps you satisfied longer.
• Fiber and gut health: Almond butter contains fiber (about 1.6 g per tbsp), which feeds beneficial gut bacteria. In fact, studies funded by the Almond Board found that almond intake increases production of butyrate, a short-chain fatty acid that supports gut lining health. This means enjoying almond butter can contribute to a healthy digestive system.
• Plant protein: While not as high-protein as meat or dairy, almond butter still gives ~6–7 g of protein per 2 tablespoons. This plant-based protein helps with muscle repair and overall nutrition, making almond butter a popular choice for vegetarians, vegans and athletes.

Overall, almond butter’s nutrients (healthy fats, fiber, vitamins, minerals and protein) combine to promote heart health, sustained energy, and overall well-being. For example, Dr. Isabel Vasquez (RD) notes that the high vitamin E content is valuable since most people don’t get enough of this antioxidant. The bottom line: almond butter delivers more than just flavor – it offers multiple health benefits when eaten in moderation.

Almond Butter vs. Peanut Butter: Which Is Healthier?

Nut butter lovers often wonder how almond butter stacks up against peanut butter. Here’s a quick comparison:

• Nutrient differences: Almond butter generally has more vitamins and minerals than peanut butter. In fact, almond butter contains nearly three times as much vitamin E, twice as much iron, and seven times more calcium than the same serving of peanut butter. It also has more fiber (about 3.3 g per 2 tbsp of almond butter vs 1.6 g in peanut butter).
• Calories and fat: Both are calorie-rich spreads (two tablespoons of either is ~180–200 calories). The fat profiles differ: almond butter has roughly 25% more monounsaturated (heart-healthy) fat than peanut butter, while peanut butter has over twice the saturated fat of almond butter. Neither fat type is inherently “bad” in moderation, but the higher monounsaturated fat in almond butter is a slight edge for heart health.
• Protein: Peanut butter wins slightly in protein. A 2-tablespoon serving of peanut butter has about 7.1 g protein, whereas almond butter has around 6.7 g. The difference is small, but it means peanut butter is a tad more protein-dense. If maximizing protein per calorie is your goal, peanut butter has a slight edge.
• Taste and versatility: Peanut butter and almond butter have distinct flavors. Peanut butter is often creamier and a bit saltier, while almond butter has a milder, sweeter almond taste. Some prefer mixing nut butters for variety. Nutritionally, almond butter’s extra fiber and micronutrients make it the “healthier choice” according to most experts, but both can fit into a balanced diet.

In summary, both nut butters are nutritious. Almond butter boasts more vitamins, minerals and fiber, while peanut butter offers a bit more protein. If you’re seeking more micronutrients and healthy fat, almond butter has a slight advantage. However, variety is key – using both spreads can add diverse nutrients to your meals.

Image: Slice of bread topped with almond butter (left) and peanut butter (right)

Almond Butter for Weight Loss and Keto Diets

Weight loss: Because almond butter is high in calories, portion control is important when dieting. That said, the protein, healthy fat, and fiber in almond butter can help suppress appetite. Eating almond butter on whole-grain toast or with fruit can be a satisfying snack that prevents overeating later. Some research suggests that including a modest serving of nuts or nut butter in a weight-loss diet can actually improve outcomes, likely due to improved satiety. Just remember: keep an eye on serving size (about 1–2 tablespoons) to avoid excess calories.

Keto diet: Almond butter fits well into low-carb and keto diets. It’s low in net carbs (roughly 1–2 g per tablespoon after fiber) and high in fat. This means you can use almond butter as a fat source to meet keto macros while enjoying its flavor. Just choose unsweetened almond butter (no sugar added) to keep carb count minimal. Two tablespoons of almond butter (about 32 g) typically have only ~3–4 g of total carbs and ~6–7 g of fat, making it an energy-dense, keto-friendly snack or ingredient for fat bombs and smoothies.

Protein: In higher-protein diets (like for muscle building or vegetarian diets), almond butter provides a plant-based protein boost. Its 6–7 g protein per 2-tablespoon serving adds up, especially if you use it in smoothies or on toast with egg or yogurt.

In both weight-management and keto contexts, almond butter offers nutrition in a small package. It’s versatile enough to spread on veggies, blend into shakes, or dip with low-carb crackers. When used wisely, almond butter can support dietary goals rather than hinder them.

Homemade Almond Butter Recipe

Making almond butter at home is surprisingly simple and cost-effective. Here’s how:

• Ingredients: You only need raw (or toasted) almonds and a pinch of salt. Optional add-ins: a dash of cinnamon, vanilla extract or sweetener to taste.
• Roasting (optional): Preheat oven to 350°F. Spread ~3 cups raw almonds on a baking sheet and roast for about 10 minutes, stirring once. Roasting enhances flavor and makes blending easier, but you can skip it if you prefer raw.
• Blending: Let almonds cool slightly. Transfer to a food processor or high-speed blender. Blend continuously until almonds break down. First they’ll turn into almond flour, then form a clump, and finally a creamy butter. Be patient – the process can take 5–10 minutes. Pause to scrape down the sides as needed.
• Finish: Once smooth, stir in salt (and sweetener or spice if using) to taste. Transfer to a jar. Homemade almond butter yields about 1½ cups (roughly 16 ounces) from 1 pound of almonds, the same as a store jar.

Why make your own? Homemade almond butter is often fresher, cheaper, and free of added oils or sugars. Many store-bought brands add palm oil or sweeteners, whereas your homemade version is pure almonds. It also makes a great personalized gift if you jar it up with a ribbon. In short, blending a few ingredients at home can give you delicious, creamy almond butter without any preservatives.

Top Almond Butter Brands

With almond butter’s popularity, many brands have flooded the market. Here are some of the best and most popular almond butter brands to consider:

• Maisie Jane’s Creamy Unsalted Almond Butter: Seriously Eats crowned Maisie Jane’s as the Best Unsalted almond butter after a taste test, praising its creamy texture. It’s made from just roasted almonds (no oil or sugar) and has a rich, pure almond flavor.
• Trader Joe’s Creamy Salted Almond Butter: Trader Joe’s gets top marks for a salted variety. It was named the Best Salted almond butter by Serious Eats, and Food Network notes its bold roasted flavor and looser texture, making it great for drizzling on oatmeal or pancakes. It’s affordable and widely available.
• Good & Gather (Target) Creamy Almond Butter: Target’s Good & Gather brand won Food Network’s Best All-Purpose Choice. Reviewers say it has a smooth, spreadable texture and simple almond-only ingredients (no oil separation). It’s a solid everyday pick.
• MaraNatha No-Stir Creamy Almond Butter: Recommended by Food Network’s editors as Best for Snacking, MaraNatha’s version is known for its smooth, silky texture. It spreads and dips well without being too runny, making it a favorite for apples, celery or straight off a spoon.
• Barney Butter Smooth Almond Butter: The Food Network team called Barney Butter the Best Almond Butter for Peanut Butter Lovers. It’s blanched (skinless) and sweetened lightly, so it has a peanut-butter-like look and mouthfeel with a mild, nutty sweetness. Many people enjoy it in sandwiches or peanut butter swaps.
• Fix & Fogg Crunchy Almond Butter: If you like chunks, New Zealand brand Fix & Fogg won Best Crunchy Variety. It’s made with large almond pieces, no added oil or sugar, and a big punch of salt. It’s great to stir and scoop, though you may need to mix before use.
• Justin’s Classic Almond Butter: A widely available natural brand, Justin’s Creamy Almond Butter (made with just almonds and a touch of palm oil) is popular for its classic flavor and convenience (single-serve squeeze packs). (Note: Justin’s “honey” or “maple” varieties have added sweeteners, so check labels if you want no-sugar options.)
• Kirkland Signature (Costco) Organic Almond Butter: Costco’s Kirkland house brand is budget-friendly and made from just organic almonds and salt. It’s a great value pick – many users report it’s smooth and has clean ingredients (no oils). If you can buy in bulk, Kirkland is an economical option.
• 365 by Whole Foods Market Organic Almond Butter: This store-brand is a solid choice for those who shop at Whole Foods. It’s often unsweetened and organic, with a creamy consistency. Reviewers say it’s comparable to other premium brands.

Each of these brands has its fans. The “best” almond butter often depends on personal taste (smooth vs. crunchy, salted vs. unsalted) and budget. But the above list covers top picks from recent taste tests and reviews.

In general, look for almond butters with simple ingredients (almonds and maybe salt). Avoid products with added sugar or palm oil if you want a pure, healthy spread. Many fans prefer dry-roasted or no-stir varieties (where the oil has been mixed in so you don’t have to stir the jar). Try a few to see which texture and flavor you prefer – whether it’s creamy Trader Joe’s, nutty MaraNatha, sweet Barney Butter, or crunchy Fix & Fogg.

FAQs

Is almond butter good for weight loss?

Yes – when used in moderation, almond butter can support weight loss. Its combination of healthy fats, protein and fiber helps you feel full and satisfied. This can curb overeating and cravings. Studies suggest that including nuts or nut butters in a diet may actually aid weight management. Tip: Stick to about 1–2 tablespoons per serving, and enjoy it on whole grains or fruits for a balanced, filling snack.

Can I eat almond butter on a keto diet?

Absolutely. Almond butter is very keto-friendly because it’s high in fat and very low in net carbs. A tablespoon or two of plain almond butter has only a few grams of carbohydrate (minus fiber). It provides fat for energy without spiking blood sugar. Just be sure to choose an unsweetened variety (no sugar added). Many keto dieters use almond butter in fat bombs, smoothies, and sauces.

How does almond butter compare to peanut butter?

Nutritionally, almond butter has a slight edge in micronutrients and fiber, while peanut butter has a bit more protein. Almond butter offers more vitamin E, calcium and iron, whereas peanut butter is marginally higher in protein. Both are good sources of healthy fats, but almond butter usually has slightly less saturated fat. Taste-wise, almond butter is milder and sweeter, and peanut butter is richer and saltier. Both can be part of a healthy diet – using a variety of nut butters can give you the best of all nutrients.

How do I make homemade almond butter?

It’s easy to make almond butter at home. Simply roast (or use raw) almonds and blend them in a food processor or blender until smooth. You may need to scrape the sides occasionally. The process takes about 10–15 minutes of blending. You can add a pinch of salt, a little vanilla, or a touch of sweetener if desired. Homemade almond butter yields about 1⅔ cups (16 ounces) from 3 cups of almonds, which is roughly one standard jar.

What are the best almond butter brands?

The “best” brand depends on your taste. Recent reviews recommend Maisie Jane’s (top unsalted) and Trader Joe’s (top salted) as favorites. Other widely praised brands include MaraNatha, Barney Butter, and Good & Gather (Target). Key is to choose pure, high-quality butters. Look at taste tests: Trader Joe’s Creamy Salted, Good & Gather Creamy, MaraNatha No-Stir, Barney Butter, and Fix & Fogg Crunchy are among the top rated. Ultimately, try a few – what tastes best to you is the “best” one!

Are there any downsides to almond butter?

Almond butter is healthy, but watch portions because it’s calorie-dense. Two tablespoons can be ~180 calories. Also, some commercial almond butters contain added oils or sugars (so read the label). Allergies are another consideration: almond butter is not safe for anyone with nut allergies. As with any food, balance is key – almond butter adds nutrients but should be part of an overall healthy diet.

Conclusion

Almond butter is a nutrient-rich alternative to peanut butter, packed with healthy fats, fiber, protein and antioxidants. Its impressive vitamin E and mineral content set it apart, and its creamy, spreadable nature makes it incredibly versatile. Whether you buy a top-rated brand like Trader Joe’s or MaraNatha, or whip up a homemade batch, almond butter can elevate your meals with both flavor and nutrition. It works well on toast, in smoothies, or as a dip – and it even fits into low-carb or weight-loss diets when used smartly. Enjoy adding almond butter to your favorite recipes, and share this guide if it helped you. Tell us in the comments below: What’s your favorite way to use almond butter?