96
Nuts & Seeds
Almond Butter
96/ 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.
Nutrition · per ~14 g serving · ≈ ¾ tbsp
🔥 Calories
90/ 2000 kcal day
🥩Protein2.9 g6% DV
🍞Carbs3.0 g1% DV
🥑Fat7.4 g10% DV
🌿Fiber1.4 g5% DV
≈ 2g net carbs · carbs − fiber
Vitamins
- Biotin7.0 mcg23% DV
- Vitamin E2.3 mg16% DV
- Niacin0.55 mg3% DV
- Folate5.9 mcg1% DV
- Thiamin0.01 mg1% DV
- Pantothenic Acid0.05 mg<1% DV
Minerals
- Copper0.14 mg15% DV
- Manganese0.30 mg13% DV
- Magnesium37.5 mg9% DV
- Phosphorus71.0 mg6% DV
- Zinc0.44 mg4% DV
- Iron0.58 mg3% DV
- Calcium36.9 mg3% DV
- Potassium104.4 mg2% DV
- Selenium0.11 mcg<1% DV
- Sodium0.14 mg<1% DV
Other
- Monounsaturated Fat4.9 g
- Polyunsaturated Fat1.8 g
- Omega61.8 mg
- Saturated Fat0.60 g
BioactivesEstimated
- Quercetin~2.1 mg
- Polyphenols~21 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 2262074
Score · 96/100
Nutrient Density33.1 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content9.8 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats10.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives12.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Biotin167% DV
- Vitamin E111% DV
- Copper108% DV
- Manganese93% DV
- Magnesium64% DV
Overview
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.
Health Benefits (5)
- Supports cardiovascular health and reduces LDL oxidationstrongHigh monounsaturated fat content (34.7g) reduces atherogenic LDL particles, while vitamin E prevents lipid peroxidation, lowering atherosclerosis risk
- Promotes sustained energy and improved glycemic controlstrongHigh fiber (9.7g) and protein (20.8g) slow gastric emptying and glucose absorption, preventing blood sugar spikes and supporting stable energy
- Reduces systemic inflammation and supports neuroprotectionmoderateQuercetin, phenolic compounds, and vitamin E in almond butter suppress pro-inflammatory cytokines and activate antioxidant pathways in the brain
- Supports bone health and magnesium-dependent longevity pathwaysmoderateHigh magnesium (267.8mg) and calcium (263.8mg) content supports bone mineral density and regulates NAD+-dependent sirtuins involved in cellular aging
- Enhances satiety and supports healthy weight managementmoderateCombination of protein, fat, and fiber triggers CCK and GLP-1 secretion, reducing overall caloric intake and supporting metabolic health
Food Pairings
- ·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
Practical Tips
- ·Select natural, unsalted almond butter with no added oils or sugars to maximize nutrient density and minimize sodium and refined carbohydrate intake
- ·Store in an airtight container in a cool, dark place or refrigerate after opening to prevent oxidative rancidity of polyunsaturated fats
- ·Consume 1-2 tablespoons (32-64g) daily as part of a balanced diet; exceeding 2 tablespoons adds 350+ calories and should be accounted for in total energy intake
- ·Stir briefly before use, as natural separation of oils is normal and indicates minimal processing and preservation of bioactive compounds
- ·Mix with water or plant milk (1:1 ratio) to create an almond milk consistency for improved palatability and reduced caloric density in smoothies
Optimal Timing
☀️
midday
Best with food
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
Avoid
- · immediately before bed (high fat content may delay sleep onset in sensitive individuals)
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow almond butter stacks up
Compared to other nuts & seeds
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.
Calories#14 of 19
646kcalvs582kcal avg
+11% above category average
Protein#4 of 19
20.8gvs18.1g avg
+15% above category average
Fiber#9 of 19
9.7gvs13g avg
-25% below category average
Biotin#2 of 7
50mcgvs19.6mcg avg
+155% above category average
Vitamin E#4 of 8
16.7mgvs15.3mg avg
+9% above category average
Copper#15 of 17
1mgvs1.6mg avg
-38% below category average
Manganese#9 of 18
2.1mgvs3.1mg avg
-31% below category average
Common questions
What people ask about almond butter
What is almond butter?
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.
Is almond butter healthy?
Almond Butter scores 96/100 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.
Is almond butter high in protein?
Not particularly. A 14 g serving provides about 2.9 g of protein (~6% of the 50 g daily value).
Is almond butter high in fiber?
Not really. A 14 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in almond butter?
In a 14 g serving, almond butter is highest in Biotin (~23% DV), Vitamin E (~16% DV), Copper (~15% DV), Manganese (~13% DV).
Is almond butter keto-friendly?
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).
When is the best time to eat almond butter?
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
How much almond butter should I eat?
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.
Is almond butter an allergen?
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.
What pairs well with almond butter?
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.
Related supplements
Supplements that mirror Almond Butter's nutrient profile
Encyclopedia entries that supply the same signature nutrients almond butter contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Almond Butter
These are the nutrients almond buttercontributes 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.