At a glance
- 6.7 g protein and 193 calories per 2 tbsp (32 g).
- 3.4 g protein per 100 calories: #356 of 536 foods in our USDA list, #15 of 33 in nuts & seeds.
- 3.1 g fiber and 0 mg sodium per serving.
What is almond butter like to eat?
Almond butter is a spread made from ground almonds, smooth or crunchy. It works like peanut butter on toast, apples and oatmeal, and it blends into smoothies and sauces.
How can you eat more almond butter?
Try this
Spread on toast with bananaDip apple slicesStir into oatmealBlend into a smoothie with milkIs almond butter good on a GLP-1?
A thin layer on soft toast or blended into a smoothie can be easier than a heavy spoonful. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does almond butter compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Almond butter | 2 tbsp | 6.7 g | 193 | 3.4 g |
| Peanut butter | 2 tbsp | 7.7 g | 188 | 4.1 g |
| Almonds | 1 oz | 6 g | 164 | 3.7 g |
| Cashews | 1 oz | 4.3 g | 161 | 2.7 g |
Close to almond butter per calorie: bread (3.5 g), sunflower seeds (3.4 g), hummus (3.2 g), sesame seeds (3.1 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Look for almond butter with almonds and maybe salt as the only ingredients, and stir in the oil that separates.
What's the full nutrition for almond butter?
| Nutrient | Per 2 tbsp (32 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 193 | 603 | |
| Protein | 6.7 g | 20.8 g | 13% |
| Fat | 17 g | 53 g | |
| Saturated fat | 1.4 g | 4.3 g | 7% |
| Carbohydrate | 6.8 g | 21.2 g | |
| Fiber | 3.1 g | 9.7 g | 11% |
| Sugar | 1.4 g | 4.4 g | |
| Sodium | 0 mg | 1 mg | 0% |
| Calcium | 84 mg | 264 mg | 6% |
| Iron | 1.3 mg | 4.11 mg | 7% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Almond butter, creamy". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
