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Almond Butter

Almond Butter

Everyday

Almond butter is a nutrient-dense spread made by grinding roasted almonds into a smooth, creamy paste, offering a richer flavor and silkier texture than peanut butter. This plant-based staple provides higher amounts of monounsaturated fats, vitamin E, and magnesium compared to other nut butters, making it popular in vegan and gluten-free diets. Minimal processing preserves its nutritional integrity, though some commercial varieties add oils or sweeteners to enhance spreadability.

Macro Impact

A 2 tbsp serving contains 196 calories, 7g protein, 6g carbs, and 18g fat.

Calorie Burn

How long would it take to burn off 196 calories?
Walking3.5 mph, moderate pace
46 min
YogaModerate effort, gentle pace
33 min
SwimmingModerate effort, freestyle
25 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
23 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size2 tbsp (32 g)
Amount per serving
Calories196
% Daily Value*
Total Fat18g
23%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat10g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate6g
2%
Dietary Fiber3g
12%
Total Sugars1g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium111mg
9%
Iron1mg
6%
Potassium239mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
3 / 28 g
12%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
18 / 78 g
23%
Monounsaturated
10 / 31 g
33%
Polyunsaturated
4 / 23 g
19%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
4 / 19 g
23%
Omega 9
10 g
Protein
Protein
7 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
15%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
19%
Threonine
0 / 1 g
15%
Tryptophan
0 / 0 g
16%
Valine
0 / 2 g
15%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
25%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
17 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
8 / 15 mg
52%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
111 / 1k mg
11%
Copper
0 / 1 mg
33%
Iron
1 / 13 mg
9%
Magnesium
89 / 370 mg
24%
Manganese
1 / 2 mg
33%
Phosphorous
163 / 700 mg
23%
Potassium
239 / 3k mg
8%
Selenium
1 / 55 mcg
1%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Nuts, almond butter, plain, without salt added. USDA Standard Reference, Legacy. Food ID 168588.
  2. 2.Nuts, almond butter, plain, with salt added. USDA Standard Reference, Legacy. Food ID 168603.
  3. 3.Nuts, almond butter, plain. Canadian Nutrient File. Food ID 2605.
  4. 4.Nuts, almond butter, plain, salted. Canadian Nutrient File. Food ID 2639.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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