Almond Butter Nutrition: What to KnowAlmond butter in a glass jar on the table

Almond butter is growing in popularity, and it’s not difficult to see why. It tastes delicious, stays fresh for very long, and has a bunch of health benefits. Whenever you think of nut butter, you might think that they are high in both calories and fat – which they are. The good news is that almond butter is also high in fiber, and the fat that it contains is the healthy fat that is essential for our bodies to work well. 

What is almond butter?

Almond butter is, much like peanut butter, that is made from almonds. The roasted almonds are ground to produce a tasty and healthy nut butter that you can use on your favorite sandwiches, in sauces, and even as a delicious and healthy dessert topping. 

What is the nutritional content and benefits of almond butter?

A 2-tablespoon serving (about 32g) of Crazy Richard’s almond butter contains 190 calories, 7g carbohydrates, and approximately 3g of fiber. 8% of that serving are proteins, 14% are carbs, and 78% are fats. Yes, we know that sounds like a lot of fat. But it’s the good kind. 

There is 0g trans fat (that is the bad kind) and 1.5g saturated fat, 4g polyunsaturated fat, and 11g monounsaturated fat (the good fat that our bodies need). Of the polyunsaturated fat, 135.4mg is omega-3 fatty acids, and 3.8g is omega-6 fatty acids. Both omega-3 and omega-6 fatty acids are required by your body to function correctly, but your body cannot make them on its own. You need to get these fatty acids from your diet – that is why they are called essential.

What is more, almond butter has 0mg of cholesterol and no sodium!

Besides these valuable nutrients, a 2-tablespoon serving of almond butter has the following vitamins and minerals:



% of Recommended daily intake


Riboflavin (Vitamin B 2) 0.2mg 12%
Niacin 1mg 4%
Folate 20.8mcg 6%
Calcium 86.4mg 8%
Iron 1.2mg 6%
Magnesium 97mg 24%
Phosphorus 167.4mg 16%
Potassium 242mg 6%
Zinc 1mg 6%
Copper 0.2mg 14%
Manganese 0.8mg 38%


Why is almond butter good for you?

Low-density lipoproteins (LDL) is the type of cholesterol that increases your risk of developing heart disease. Some studies have found that eating almonds (and yes, pure almond butter) could lower this bad cholesterol. 

Eating almond butter can help you lose body fat, especially in your abdomen and legs. They are also low in carbohydrates and high in protein and fiber. That means they make you feel fuller for longer and help you snack less and consume fewer calories. As a bonus, eating around 3 ounces (or 84 grams) of almonds a day could increase the amount of weight you lose while following an eating plan – by up to 62% in some cases.

Almonds are high in antioxidants. They help to protect your body against something called oxidative stress. Oxidative stress is caused by the waste products produced when your body cells turn chemicals and compounds into energy. These waste products are called free radicals. Antioxidants neutralize these free radicals and are naturally produced by your body. Oxidative stress comes in when there is an imbalance between free radicals and antioxidants. It is not always harmful, but oxidative stress could harm your body’s cells, proteins, and DNA if you continuously have this imbalance. 

How to Store Almond Butter

An unopened jar of natural almond butter can stay on your shelf for a really long time (but we are sure that you will finish it off long before then!). Once you have opened your jar of almond butter, you can store it in the fridge or in your kitchen cupboard. This will keep it super spread-able. If you prefer your almond butter to be a bit thicker, store it in the fridge.

Naturally, the oils in your almond butter will separate from the solids and rise to the top. A quick stir will mix the oil back in. You can avoid this by storing your jar of almond oil upside down to allow the oil to soak through to the bottom. Remember to give it a quick shake before opening the jar to mix all the yumminess together.

How to Use Almond Butter

You can use almond butter, much like you use any other nut butter. It tastes great on a sandwich and adds a bit of nuttiness to sauces and toppings. It is also a tasty addition to smoothies – and it adds protein to the mix!

Although almond butter is relatively high in calories, most of that is fiber – plus, it lowers bad cholesterol and helps you to lose weight. That makes almond butter a fantastic substitute for peanut butter or cashew butter in recipes. 

Natural Almond Butter

Like the kind we make here at Crazy Richard’s, natural almond butter contains one ingredient, almonds and nothing else. This pure almond butter gives you all the nutritional benefits without added sugar, salt, or fats. 

It also does not contain any hydrogenated oils. These oils are usually added to make almond butter super creamy, increase the self-life, and prevent that oil separation that you see in pure tree nut butters. The process of hydrogenation creates trans fat (remember that bad fat we spoke about?). Diets high in trans fat could lead to a number of health issues, including inflammation, poor regulation of your blood sugar levels, and cardiovascular-related conditions. The trans fat linked hydrogenated oils could increase the amount of LDL cholesterol (the bad kind) while lowering the amount of good cholesterol in your system. This essentially counters the healthy benefits that you could get when eating more almond butter. 

Almond butter has a delicious nutty taste that is the perfect complement to sweet and savory dishes. It is a fantastic way to include essential nutrients, minerals, and fats into your diet. You also get the added benefit that almond butter holds – to lower bad cholesterol and increase your weight loss when you are on an eating plan. Find out more about our natural almond butter – or explore our other nut butter here