FoodScore
0/ 100
Very gooddairy· 100 g

Almond Butter

Almond butter scores 83/100, a very good rating, primarily due to its rich micronutrient profile and high fiber content, making it a nutrient-dense choice.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Almond Butter contains 614 kcal per 100 g.
  • Almond Butter contains 21.0 g of protein per 100 g.
  • Almond Butter contains 10.3 g of fiber per 100 g.
  • Almond Butter contains 55.5 g of total fat per 100 g (4.2 g saturated).
  • Almond Butter contains 0 g of added sugar per 100 g.
  • Almond Butter provides 7 mg of sodium per 100 g.
  • Almond Butter provides 748 mg of potassium per 100 g.
  • Almond Butter provides 347 mg of calcium per 100 g.
  • Almond Butter scores 83/100 on FoodScore (very good).
  • Almond Butter is classified as NOVA 1 (unprocessed or minimally processed).
  • This food is minimally processed (NOVA 1), indicating it retains most of its natural nutritional value.
  • A 100g serving provides 66% of the Daily Value for magnesium, a key mineral for many bodily functions.
  • With 10.3g of fiber per 100g, it contributes significantly to daily fiber intake targets.
  • It contains 20.96g of protein per 100g, supporting muscle maintenance and satiety.
  • Almond butter has no added sugar and only 7mg of sodium per 100g.
  • Scores +50 points above the dairy category average (33/100 across 5088 foods).
Fiber
10.3g
37% of Daily Value
Protein
20.96g
42% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
7mg
0% of Daily Value
+
What it brings to the table
Fiber (10.3g)+12
Protein (21.0g)+10
Micronutrients (Potassium, Calcium, Iron, Magnesium, Phosphorus, Zinc, Vitamin E, Folate, Riboflavin)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-19
−
What holds it back
Saturated fat (4.2g)-2

Why it scores 83

Almond butter achieves a strong FoodScore of 83 out of 100, reflecting its excellent nutritional density. A significant portion of its score comes from its high fiber content, with 10.3g per 100g, which earns a substantial bonus. It also receives a strong boost for its impressive micronutrient profile, providing significant amounts of potassium (16% DV), calcium (27% DV), iron (19% DV), magnesium (66% DV), and zinc (30% DV) per 100g. The healthy fat profile, with low saturated fat (4.15g) and no trans fat, further contributes positively. As a minimally processed food (NOVA 1), it gains additional points for being a whole food. The substantial protein content of 20.96g per 100g also adds to its high score. The only notable penalty is a minor deduction for its saturated fat content, which, while not excessively high, is present. To achieve an even higher score, a food would typically need to have an even lower saturated fat content or provide a wider array of micronutrients at higher percentages, though almond butter already excels in many areas.

Health benefits

What the nutrients in almond butter actually do for you, grounded in established dietary science.

Supports Heart Health

Almond butter can contribute to cardiovascular health due to its favorable fat profile and mineral content. It is low in saturated fat (4.15g per 100g) and contains no trans fat, aligning with dietary recommendations for reducing the risk of heart disease. The presence of potassium (748mg per 100g, 16% DV) and magnesium (279mg per 100g, 66% DV) also plays a role in maintaining healthy blood pressure. Regular consumption of foods rich in these nutrients, as part of a balanced diet, is emphasized by dietary guidelines for heart disease prevention. However, it is calorie-dense, so portion control is important.

Aids Blood Sugar Management

The fiber content in almond butter makes it a beneficial food for managing blood sugar levels. With 10.3g of fiber per 100g, it helps slow down the absorption of glucose, preventing rapid spikes in blood sugar after meals. This effect is particularly helpful for individuals focusing on diabetes management or seeking to maintain stable energy levels. Furthermore, almond butter contains no added sugar, which is a key factor in dietary approaches to blood sugar control. While beneficial, it should be consumed in moderation due to its calorie density.

Promotes Gut Health

Almond butter is a good source of dietary fiber, which is crucial for a healthy digestive system and gut microbiome. The 10.3g of fiber per 100g helps promote regular bowel movements and feeds beneficial gut bacteria, contributing to a diverse and thriving gut environment. A healthy gut is linked to various aspects of overall well-being, including immune function and nutrient absorption. Incorporating fiber-rich foods like almond butter into your diet can support digestive regularity, but ensure adequate fluid intake when increasing fiber.

Contributes to Satiety and Weight Management

The combination of protein and fiber in almond butter can significantly contribute to feelings of fullness and satiety, which is beneficial for weight management. With 20.96g of protein and 10.3g of fiber per 100g, it helps reduce overall calorie intake by keeping you satisfied for longer periods. This can prevent overeating and snacking between meals. While it is calorie-dense (614 calories per 100g), its ability to enhance satiety means smaller portions can be effective in a calorie-controlled diet. Mindful portioning is essential to reap these benefits without exceeding calorie goals.

Supports Bone Health

Almond butter provides several key minerals that are important for maintaining strong bones. It is a good source of calcium (347mg per 100g, 27% DV) and magnesium (279mg per 100g, 66% DV), both of which are fundamental components of bone structure. Magnesium also plays a role in calcium absorption and metabolism. Including foods rich in these minerals can help support bone density and reduce the risk of osteoporosis. While almond butter contributes to these needs, it should be part of a diet that also includes other calcium-rich foods for comprehensive bone health.

How to eat it

Almond butter is a versatile and nutrient-dense spread commonly enjoyed in the US diet, often as a breakfast staple or snack. It's typically consumed directly from the jar, spread on toast, or blended into smoothies. Its rich, nutty flavor pairs well with fruits, vegetables, and whole grains. A typical serving size is around 2 tablespoons (32g), though nutritional values are provided per 100g for comparison.

For a quick and nutritious snack, spread almond butter on apple slices or celery sticks.
Blend a tablespoon into your morning smoothie to add protein, fiber, and healthy fats.
Use almond butter as a base for homemade energy balls with oats and chia seeds.
Store almond butter in a cool, dark place or the refrigerator to prevent oil separation and maintain freshness.
Things to keep in mind

The primary caution with almond butter is tree nut allergies. Almonds are a common allergen, and individuals with a tree nut allergy should avoid almond butter entirely. For those without allergies, almond butter is generally well-tolerated. Due to its high fiber content (10.3g per 100g), consuming very large quantities rapidly might cause mild digestive discomfort in some individuals unaccustomed to high fiber intake, such as bloating or gas. However, at typical serving sizes, this is unlikely. There are no widely documented significant interactions or specific populations for whom almond butter is contraindicated at normal consumption levels.

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Reader questions
Is almond butter healthy?
Yes, almond butter is considered a very healthy food, scoring 83/100 on FoodScore. It is minimally processed (NOVA 1) and packed with beneficial nutrients. It provides significant amounts of fiber, protein, and essential minerals like magnesium, calcium, and iron, contributing to a nutrient-dense diet.
Is almond butter good for weight loss?
Almond butter can be beneficial for weight management due to its high content of protein (20.96g per 100g) and fiber (10.3g per 100g). These nutrients promote satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. However, it is also calorie-dense (614 calories per 100g), so portion control is crucial to avoid exceeding calorie goals.
Is almond butter ultra-processed?
No, almond butter is not ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates that it retains most of its natural nutritional integrity and does not contain added sugars, artificial flavors, or other additives typically found in ultra-processed foods.
How should I store almond butter?
To maintain freshness and prevent oil separation, store almond butter in a cool, dark place. Once opened, many prefer to refrigerate it, especially natural varieties without stabilizers. Refrigeration can also help extend its shelf life and keep its texture consistent, though it may become firmer and harder to spread.
What can I use instead of almond butter?
If you're looking for an alternative, peanut butter is a common substitute, offering a similar texture and protein content, though its micronutrient profile differs. For those with nut allergies, sunflower seed butter (sunbutter) is an excellent nut-free option. Other alternatives include cashew butter or tahini, depending on the desired flavor and nutritional goals.
Does almond butter contain a lot of sugar?
No, pure almond butter typically contains no added sugar. The sugar content comes from naturally occurring sugars in the almonds themselves. Always check the ingredient list to ensure you are purchasing a product that is free from added sweeteners, which can significantly alter its nutritional value.
Is almond butter good for building muscle?
Yes, almond butter can support muscle building due to its high protein content (20.96g per 100g). Protein is essential for muscle repair and growth. It also provides important minerals like magnesium and iron, which are vital for energy metabolism and oxygen transport to muscles. Incorporate it as part of a balanced diet with adequate protein intake.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 168588)Updated 2026-04-20