Almond Butter Nutrition Benefits and Facts

Nutritional summary

Almond butter consumption is well-established in systematic reviews to reduce LDL-C (low-density lipoprotein cholesterol, often called "bad" cholesterol) while maintaining levels of HDL-C (high-density lipoprotein cholesterol) .
Adding almonds or almond butter to the diet does not typically lead to increases in body weight, BMI, or waist circumference, despite their high energy density .
Replacing lower-quality snacks with almonds or almond butter can significantly lower body fat percentage when used as a dietary substitute .
The cardiovascular benefits of almond products are attributed to their high concentration of monounsaturated fats, dietary fibre, and phytosterols (plant compounds that compete with cholesterol for absorption) .

Interesting fact

While often considered a modern health food, almond butter was actually a staple in the diets of 19th-century American sanitariums as a protein-rich alternative to dairy and meat.

Standout nutrients

EPIC

SOURCE

Vitamin E

EPIC

SOURCE

Copper

EPIC

SOURCE

Magnesium

EPIC

SOURCE

Riboflavin (Vitamin B2)

614

kcal per 100g

Protein21.0g

Fat55.5g

Carbs12.6g

Fiber10.3g

Sugar6.27g

Fat breakdown

Polyunsat13.6g

Monounsat32.4g

Saturated6.55g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Moderate

Almond cultivation is highly water-intensive, particularly in drought-prone regions like California.

Confidencehigh

Storage

Cool Dark Place

1–3 months

Store in an airtight container away from direct sunlight and heat.

Freeze

3–6 months

Store in a sealable, airtight container or bag.

Flavour

Data & Sources

Harmonized from 1 validated source

USDA

USDA FoodData Central

1 contributing source food

Claim citations

A Comprehensive Review of Almond Clinical Trials on Weight ...

[1]pmc.ncbi.nlm.nih.gov

Almonds and Cardiovascular Health: A Review - PMC - NIH

[2]pmc.ncbi.nlm.nih.gov

Almond Consumption and Risk Factors for Cardiovascular Disease: A Systematic Review and Meta-analysis of Randomized Controlled Trials - PMC

[4]pmc.ncbi.nlm.nih.gov

Is Almond Consumption More Effective Than Reduced Dietary Saturated Fat at Decreasing Plasma Total Cholesterol and LDL-c Levels? A Theoretical Approach - PMC

[7]pmc.ncbi.nlm.nih.gov

Almonds - The Nutrition Source

[9]nutritionsource.hsph.harvard.edu

Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: a randomised controlled trial - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

76.0

Version

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