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Almond Butter Nutrition Facts: Is Almond Butter Good for You?
Almond butter provides high amounts of several vitamins and minerals, including vitamin E, magnesium, and copper, alongside protein and fiber. It is also high in calories and total fat, with most of that fat being the monounsaturated kind. Whether it is a beneficial part of a diet depends on portion sizes and what other foods are being eaten, as it contributes significantly to daily calorie and fat intake.
Per 100 g · Nuts, almond butter, plain, without salt added
What stands out in almond butter
- High in vitamin E. A 100-gram serving of plain almond butter contains 24.2 mg of vitamin E. This amount provides 161% of the Daily Value (DV) for this vitamin.
- Source of unsaturated fats. Almond butter is high in total fat, with 55.5 grams per 100 grams. The majority of this fat is monounsaturated (32.4 g) and polyunsaturated (13.6 g), with 4.2 grams of saturated fat.
- High in key minerals. This food is high in several minerals. A 100-gram portion supplies 66% of the DV for magnesium, 104% for copper, and 93% for manganese.
- Protein and fiber content. Per 100 grams, almond butter provides 21 grams of protein (42% DV) and 10.3 grams of dietary fiber (37% DV).
What to keep in mind
- Almond butter is a calorie-dense food, with 614 calories per 100 grams.
- It is also high in total fat, providing 71% of the Daily Value in the same serving size.
- This data is for plain almond butter with no salt added; commercial products may contain added sodium and sugars.
Almond Butter nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 614 kcal | – |
| Protein | 21 g | 42% |
| Total fat | 55.5 g | 71% |
| Saturated fat | 4.2 g | 21% |
| Monounsaturated fat | 32.4 g | – |
| Polyunsaturated fat | 13.6 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 18.8 g | 7% |
| Dietary fiber | 10.3 g | 37% |
| Total sugars | 4.4 g | – |
| Water | 1.6 g | – |
| Sodium | 7 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 748 mg | 16% |
| Calcium | 347 mg | 27% |
| Iron | 3.5 mg | 19% |
| Magnesium | 279 mg | 66% |
| Phosphorus | 508 mg | 41% |
| Zinc | 3.3 mg | 30% |
| Copper | 0.93 mg | 104% |
| Manganese | 2.1 mg | 93% |
| Selenium | 2.4 mcg | 4% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 24.2 mg | 161% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.94 mg | 72% |
| Niacin (B3) | 3.2 mg | 20% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (DFE) | 53 mcg | 13% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 52.1 mg | 9% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Almond Butter by portion
The nutrition information changes significantly with portion size. A 1 tablespoon serving (16 grams) of plain almond butter contains 98 calories, about 9 grams of fat, 3 grams of carbohydrates, and 3.4 grams of protein. In contrast, a 1 cup portion (250 grams) provides 1535 calories, about 139 grams of fat, 47 grams of carbohydrates, and about 53 grams of protein. The smaller serving has 1.6 grams of fiber, while the cup has about 26 grams.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tbsp | 16 g | 98 | 3.4 g | 3 g | 1.6 g | 8.9 g |
| 1 cup | 250 g | 1535 | 52.5 g | 47 g | 25.8 g | 138.8 g |
How almond butter compares with other nuts and seeds
Among 16 nuts and seeds, almond butter ranks 3rd highest for calcium content. It is also among the higher-ranking foods for calories (5th), total fat (5th), protein (6th), and dietary fiber (6th). Compared to whole almonds, almond butter has slightly more calories and fat per 100 grams. It has more fiber (10.3 g) than peanut butter (5.0 g) and walnuts (6.7 g), but less than whole almonds (12.5 g). Its protein content of 21 grams is similar to that of whole almonds and peanut butter.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Almond Butter | 614 | 21 g | 18.8 g | 10.3 g | 55.5 g |
| Peanut Butter | 598 | 22.2 g | 22.3 g | 5 g | 51.4 g |
| Sunflower Seeds | 584 | 20.8 g | 20 g | 8.6 g | 51.5 g |
| Almonds | 579 | 21.1 g | 21.6 g | 12.5 g | 49.9 g |
| Walnuts | 654 | 15.2 g | 13.7 g | 6.7 g | 65.2 g |
Quick answers
How many calories are in a tablespoon of almond butter?
A 1 tablespoon (16 g) serving of plain, unsalted almond butter has 98 calories.
How much protein and fiber does almond butter have?
Per 100 grams, almond butter has 21 grams of protein and 10.3 grams of dietary fiber. A single tablespoon serving provides 3.4 grams of protein and 1.6 grams of fiber.
How much sugar is in unsalted almond butter?
Plain almond butter without added salt contains 4.4 grams of total sugars per 100 grams. A 1 tablespoon serving has 0.7 grams of sugar.
When to talk to a doctor or dietitian
- Almond Butter contains tree nuts, one of the major food allergens in the US. If you have a known or suspected tree nuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 748 mg of potassium per 100 g, almond butter is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how almond butter fits your situation.
Last updated October 21, 2026