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Why Almond Butter Is Good For You: Nutritional Benefits

why almond butter is good for you

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Once upon a time, peanut butter reigned supreme as the go-to nutty spread. But times have changed, and now there’s a new contender in town: almond butter. 

It’s not just any spread; it’s packed with goodness that your body loves. So, why all the buzz about almond butter? Let’s dive in and uncover why it’s become everyone’s favorite nutty treat. 

We’ll break down what makes almond butter so special, from its healthy nutrients to its tasty ways of adding flavor to your meals. Ready to discover the magic of almond butter? Let’s get started!

Almond Butter Nutrition Facts

Almond butter is a nutritious and delicious spread made from ground almonds. It’s a good source of healthy fats, protein, fiber, vitamins, and minerals. Here’s a typical nutritional profile (per 2 tablespoons serving (32 grams)

Why Almond Butter Is Good For You

Nutrient Amount Daily Value (%) Note
Calories 196
Fat 18.0 g 27%
* Saturated Fat 2.0 g 10% Healthy fats in moderation
* Monounsaturated Fat 12.0 g May improve heart health
* Polyunsaturated Fat 4.0 g Essential fats
Protein 6.8 g 13% Supports muscle building and repair
Carbs 6.0 g 2% Low in carbs
* Fiber 3.2 g 13% Promotes gut health and satiety
* Sugar 1.4 g Naturally occurring sugars
* Vitamin E 6.4 mg 43% Antioxidant
* Magnesium 40.0 mg 10% Supports muscle and nerve function
* Phosphorus 98.0 mg 10% Important for bone health
* Manganese 1.2 mg 52% Enzyme function and metabolism
* Copper 0.4 mg 20% Supports red blood cell production


  • Daily Value (DV) percentages are based on a 2,000-calorie diet.
  • These values can vary depending on the brand of almond butter.
  • Some brands may add sugar, salt, or other ingredients. Be sure to read the food label carefully.

Health Benefits of Almond Butter

Almond butter isn’t just delicious – it’s also packed with numerous health benefits that can nourish your body in various ways. Here are some of the key advantages:

Why Almond Butter Is Good For You

Delivers Significant Amounts of Vitamin E

Almond butter is a real winner when it comes to giving you vitamin E, a nutrient that’s great for your body. 

Think of vitamin E as a shield that protects your cells from harm. Almond butter is packed with this protective vitamin, which helps keep you healthy and strong.

Having a spoonful of almond butter gives you a big dose of vitamin E, which is awesome for your body. 

Plus, it tastes delicious, so it’s an easy way to get the goodness your body needs.

So, next time you’re enjoying almond butter on your toast or with your snacks, remember you’re not just having a tasty treat – you’re also giving your body a boost of vitamin E to keep it in top shape.

Provides Heart-Healthy Unsaturated Fats

Almond butter is a real champ when it comes to giving your heart some love. It’s packed with healthy fats that your heart adores.

These fats are like superheroes for your heart, swooping in to keep it strong and happy. 

They help raise the good cholesterol (HDL) and lower the bad cholesterol (LDL), which is a great thing for your ticker.

So, when you’re spreading almond butter on your toast or dipping your apple slices in it, know that you’re not just enjoying a tasty snack – you’re also giving your heart some seriously good stuff. Keep spreading that almond butter love for a happy heart!

Promotes Blood Sugar Control

Almond butter is like a little blood sugar superhero! It helps keep your blood sugar levels in check, which is super important for your health.

When you eat almond butter, it doesn’t cause big spikes in your blood sugar like some other foods can. That means your energy levels stay steady, and you feel good all day long.

So, whether you’re spreading almond butter on your whole grain toast or adding it to your smoothie, know that you’re making a smart choice for your blood sugar levels. 

Keep enjoying that almond butter goodness and keep your energy levels steady throughout the day!

Satiety and Weight Management

Almond butter is like a friend that helps you feel full and satisfied, which is great for managing your weight. It’s full of things that keep hunger away.

The protein, fiber, and healthy fats in almond butter work together to make you feel full for longer. 

So, you’re less likely to snack on unhealthy stuff between meals, which can help you keep your weight in check.

Whether you’re spreading almond butter on your toast or adding it to your smoothie, know that you’re giving your body a boost in feeling satisfied and staying on track with your weight goals. Keep enjoying that almond butter goodness!

May Boost Your Gut Health

Almond butter could be like a gardener for your tummy, making it feel better. It’s packed with stuff that helps the good bugs in your belly grow.

Almond butter has fiber that acts like food for the good bugs in your tummy. When these bugs are happy, your tummy works better, and you feel good.

Whether you’re spreading almond butter on your toast or mixing it into your oatmeal, know that you’re giving your tummy a little love. Keep enjoying almond butter and keep your tummy happy!

Other Potential Benefits:

Almond butter might offer even more perks for your health beyond what we’ve already mentioned. Here are some other good things it could do for you:

  1. Healthy Skin: Almond butter’s vitamin E could keep your skin looking nice and healthy.
  2. Brain Boost: Some studies say almond butter’s nutrients might help your brain work better.
  3. More Energy: Almond butter’s protein and healthy fats could give you a nice energy kick for your day.

Even though we need more research to be sure, almond butter is a yummy part of your diet that might bring some extra health benefits. So, keep enjoying it and see how it makes you feel!

Potential Downsides

Let’s talk about some things to keep in mind when it comes to almond butter. While it’s a tasty and nutritious spread, there are a couple of potential drawbacks to be aware of.

Why Almond Butter Is Good For You

Not Suitable for Nut Allergies

Almond butter is not safe for people with nut allergies. If you are allergic to nuts, avoid almond butter to prevent allergic reactions. 

It’s crucial to read food labels carefully and choose alternatives that are safe for your allergies.

High in Oxalates

Almond butter has a lot of oxalates, which can cause kidney stones, especially if you’ve had them before. 

If you’re worried about kidney stones or have had them in the past, it’s best to limit how much almond butter you eat. Talk to a doctor if you have questions.

5 Ways to Enjoy Almond Butter

Why Almond Butter Is Good For You

On Toast

Spread almond butter on a slice of toasted bread for a simple yet delightful treat. 

The warmth of the toast will help melt the almond butter, creating a creamy and indulgent topping. 

You can enjoy it as is or add some sliced bananas, a drizzle of honey, or a sprinkle of cinnamon for extra flavor.

It’s a quick and easy breakfast or snack option that’s both nutritious and satisfying.

In Baked Goods

Almond butter can jazz up your baking adventures! Instead of using regular butter or oil, try swapping in almond butter for a nutty twist. 

Whether it’s cookies, muffins, or brownies, almond butter adds a delicious flavor and a healthy boost. 

Just substitute almond butter for the butter or oil in your recipe, and voila! You’ll have tasty treats with a nutty flair. 

So, get creative in the kitchen and enjoy the yummy goodness of almond butter in your baked goods!

With Fruit

Pairing almond butter with fruit is a delightful and nutritious snack idea. Simply slice up some apples, bananas, or strawberries and dip them into almond butter. 

The combination of sweet, juicy fruit with creamy almond butter is both satisfying and delicious. 

You can also spread almond butter onto fruit slices or use it as a dip for a refreshing and wholesome treat.

It’s a great way to add protein and healthy fats to your fruit snack, making it more filling and satisfying. Enjoy this simple and tasty snack any time of day!

In a Smoothie

Blend almond butter into your smoothies for a creamy, nutty flavor that’ll keep you full and fueled.

mix a spoonful with your favorite fruits, veggies, and liquids like almond milk or yogurt.

It adds protein and healthy fats, making your smoothie more satisfying and tasty.

Whether it’s a green, fruity, or tropical blend, almond butter adds a delicious twist to your drink that you’ll enjoy

Tips for Storing Almond Butter 

Why Almond Butter Is Good For You

  • Seal Tight: Keep almond butter in a tightly sealed container to protect it from air, which can make it spoil faster.
  • Cool and Dark: Store almond butter in a cool, dark place like a cupboard away from sunlight and heat.
  • Refrigerate (optional): You can store almond butter in the fridge for a longer shelf life, but it might get harder. Let it sit out a bit before using it.
  • Stir Well: Stir almond butter before using to mix in any separated oils.
  • Avoid Moisture: Keep almond butter dry to prevent spoiling. Make sure utensils are dry before dipping in.

Following these tips, your almond butter will stay fresh and tasty longer, ready to enjoy whenever you want!

Bottom Line

Almond butter is good for you, offering lots of nutrients like vitamin E and healthy fats. 

It can help your heart and blood sugar, but be careful if you have nut allergies or kidney stone issues. Enjoy it in moderation as part of a healthy diet, and store it properly to keep it fresh.

Frequently Asked Questions

Almond butter is a good source of healthy fats, protein, fiber, vitamins, and minerals. It can help improve heart health, promote satiety, and support muscle building and repair.

  • How much sugar is in almond butter? 

Natural almond butter contains very little sugar (around 1.4 grams per 2 tablespoons). However, some brands may add sugar, so be sure to read the food label carefully.

  • Is almond butter a good source of carbs? 

No, almond butter is low in carbs (around 6 grams per 2 tablespoons). This makes it a good choice for people following low-carb diets.

  • What is the difference between natural and processed almond butter? Natural almond butter contains only ground almonds, while processed almond butter may contain added sugar, salt, oils, or other ingredients.
  • How do I choose a healthy almond butter?

 Look for natural almond butter with no added sugar, salt, or hydrogenated oils.

  • How can I tell if my almond butter is spoiled? Almond butter can last for several months at room temperature. However, if it becomes rancid or develops mold, it should be discarded.
  • How should I store almond butter? 

Store almond butter in a cool, dark place, such as your pantry. Once opened, it can also be stored in the refrigerator to extend shelf life.

  • How can I eat almond butter? 

Almond butter can be enjoyed in many ways. You can spread it on toast, crackers, or fruit. You can also add it to smoothies, yogurt, oatmeal, or baked goods.

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