scored 94/100
Almond butter is a nutrient-dense spread made from ground almonds, rich in plant-based protein, healthy monounsaturated fats, and vitamin E, supporting cardiovascular and metabolic health.
1.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Almond butter, derived from the nutrient-rich almond native to the Middle East and Mediterranean regions, has become a staple in longevity-focused diets. Per 100g, it delivers 20.8g of protein, making it an excellent plant-based protein source, alongside 53g of predominantly unsaturated fats—particularly 34.7g of heart-protective monounsaturated fats. Its micronutrient density is exceptional: 16.7mg of vitamin E (122% of daily value), a potent fat-soluble antioxidant linked to reduced cardiovascular disease risk, plus substantial magnesium (267.8mg), potassium (745.4mg), and calcium (263.8mg). The 9.7g of fiber per 100g supports sustained energy and metabolic health. Almond butter's lipid profile—low in saturated fat (4.3g) and rich in monounsaturated and polyunsaturated fats—aligns with Mediterranean diet principles associated with longevity. The bioactive compound quercetin and polyphenols in almonds contribute anti-inflammatory and neuroprotective properties. Unlike whole almonds, the butter format improves bioavailability of fat-soluble vitamins and may enhance adherence to regular consumption patterns in aging populations.
High monounsaturated fat content (34.7g) reduces atherogenic LDL particles, while vitamin E prevents lipid peroxidation, lowering atherosclerosis risk
High fiber (9.7g) and protein (20.8g) slow gastric emptying and glucose absorption, preventing blood sugar spikes and supporting stable energy
Quercetin, phenolic compounds, and vitamin E in almond butter suppress pro-inflammatory cytokines and activate antioxidant pathways in the brain
High magnesium (267.8mg) and calcium (263.8mg) content supports bone mineral density and regulates NAD+-dependent sirtuins involved in cellular aging
Combination of protein, fat, and fiber triggers CCK and GLP-1 secretion, reducing overall caloric intake and supporting metabolic health
Consuming almond butter mid-morning or as a snack 2-3 hours post-breakfast provides sustained energy, prevents late-afternoon energy dips, and supports glycemic stability throughout the day without interfering with dinner digestion
Breaks a fast
While almond butter contains calories and minimal protein-to-calorie ratio for strict intermittent fasting, it can be included in early eating windows during time-restricted eating protocols
Per 100 g of the default form. Bars show how much higher or lower almond butter is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Almond Butter is classified as a nuts & seeds. Almond butter is a nutrient-dense spread made from ground almonds, rich in plant-based protein, healthy monounsaturated fats, and vitamin E, supporting cardiovascular and metabolic health.
Almond Butter scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Biotin, Vitamin E, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 2.9 g of protein (~6% of the 50 g daily value).
Not really. A 14 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
In a 14 g serving, almond butter is highest in Biotin (~23% DV), Vitamin E (~16% DV), Copper (~15% DV), Manganese (~13% DV), Riboflavin (~10% DV).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 1.6 g of net carbs (3 g total minus 1.4 g fiber).
Best in the midday. Consuming almond butter mid-morning or as a snack 2-3 hours post-breakfast provides sustained energy, prevents late-afternoon energy dips, and supports glycemic stability throughout the day without interfering with dinner digestion
A typical serving is around 14 g (~90 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating almond butter alongside several other nuts & seeds sources.
Almond Butter falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Almond Butter pairs nicely with: Pair with berries (blueberries, raspberries) because anthocyanins synergize with vitamin E to enhance antioxidant capacity and reduce inflammation; Pair with whole-grain oats or barley because soluble fiber combines with almond butter's fat to stabilize blood glucose and improve lipid absorption; Pair with leafy greens (spinach, kale) because fat-soluble vitamins in almond butter enhance absorption of fat-soluble chlorophyll and carotenoids; Pair with apple slices because polyphenols in apples interact with quercetin in almonds, amplifying anti-inflammatory and cardiovascular protective effects.
Encyclopedia entries that supply the same signature nutrients almond butter contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients almond butter contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.