Here are almond butter nutrition facts and health benefits. The health benefits of almond butter mentioned in this article are based on studies.
You’ve heard of (and likely had) peanut butter and jelly sandwiches. What about almond butter and jelly? Almond butter is made from ground almonds. It’s a popular spread that provides a nutty alternative for people with peanut allergies, as well as people who enjoy the flavor of almonds.
Almond butter is made from ground, roasted almonds, which are the seeds of the Prunus dulcis tree. The trees grow pink or white flowers and bear fruit. Almonds are the stone-like pits in the centers of the fruits.
Almonds have a long history as a healthy snack and are mentioned in ancient texts, including the Bible. The trees grow in many countries, such as Spain, Portugal, Italy, and the United States. In the United States, California is the only state that grows almonds.
Almond butter can be used in sandwiches, spreads, and many sweet and savory recipes. It can also be used as a dip for fresh fruits and vegetables.
1. Almond Butter Nutrition Facts
The following nutrition information is provided by the USDA for 1 tablespoon (16 grams) of plain almond butter (no salt added).
Calories: 98
Fat: 9g
Sodium: 1mg
Carbohydrates: 3g
Fiber: 1.6g
Sugars: 0.7g
Protein: 3.4g
Vitamin E: 3.9mg
Carbs: Almond butter is very calorie-dense, with 98 calories per tablespoon. It contains only 3 grams of carbohydrate per serving, most of that from fiber (1.6 grams per tablespoon). The glycemic load of a 1-tablespoon serving is estimated to be 0.
Fats: There are 9 grams of fat in a 1-tablespoon serving. A small amount of the fat is saturated (just over 1 gram), but most of it is healthy monounsaturated (5.2 grams) and polyunsaturated (2.2 grams) fat.
Protein: Like other nut butters, almond butter is a good source of protein, with 3.4 grams per tablespoon.
Vitamins and Minerals: Almond butter is high in potassium, calcium, manganese, and magnesium. The sodium count will vary a bit based on whether or not the almond butter was made with added salt and how much is added during processing. Check the label on the packaging for sodium levels.
Almond butter is an excellent source of vitamin E. One tablespoon contains just under 4 milligrams, which is 26% of the recommended daily allowance (RDA) for the vitamin. Vitamin E is a fat-soluble antioxidant that helps the immune system function.
Calories: A one-tablespoon (16-gram) serving of almond butter contains 98 calories. Approximately 76% of almond butter’s calories are from fat, 13% from protein, and 11% from carbs. Almond butter is a calorie- and nutrient-dense food.
2. Health Benefits of Almond Butter
Heart Disease Prevention
Almond butter is high in monounsaturated fats. Monounsaturated fats help to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.
Many other nutrients in almond butter also help improve your heart health and lower your risk for heart disease. Omega-3 fatty acids help prevent irregular heart rhythms. Vitamin E may help stop plaque buildup in your arteries. L-arginine can help improve the health of the walls in your arteries.
Bone Health
Almond butter contains 60 milligrams of calcium or 5% of your recommended daily allowance. Calcium is important for the health of your bones. The magnesium in almond butter also helps your body absorb calcium better.
Blood Sugar Control
Almonds can help control blood sugar and insulin levels after eating. The magnesium in almond butter can also help increase insulin sensitivity. This could help lower your risk of developing diabetes.
Lower Risk of Some Conditions
Almond butter has more vitamin E than many other nut butters. Vitamin E is an antioxidant that could help prevent diabetes, obesity, and certain cancers. Almond butter also has antioxidant compounds such as flavonoids and polyphenols.
Skin Care
Many people overlook the fact that almonds are a rich source of antioxidants, including vitamin E. You can get 25% of your daily requirement for this vitamin from a single tablespoon of this specialty nut butter. This and other omega-3 fatty acids can act as antioxidants in your body, helping to reduce oxidative stress and reduce chronic disease in the form of wrinkles, age spots or blemishes.
Boosts Metabolism
The energy you derive from proteins and fats is far greater than what you get from basic carbohydrates, meaning that this nut butter can help increase your metabolic level for a longer time, helping to optimize many different functions in your body.
Weight Loss
With high concentrations of fiber and protein, but a relatively low level of calories, this type of nut butter is ideal for those trying to lose weight or boost their energy levels in the midst of a strict diet.
Treats Chronic Diseases
If you suffer from inflammation, chronic pain, stomach disorders or other health issues potentially caused by the activity of free radicals, research has found that almond butter is able to lower your risk of chronic diseases.