Almond butter is delicious on toast, in smoothies, and paired with fruit for a nutrient-dense snack. It’s also packed with nutrients, such as healthy fats, vitamins, and minerals, but is it actually healthy to eat it every day?
We asked nutrition experts to tell us all about almond butter, including its nutritional perks and potential downsides to eating it daily.
Here’s what happens to your body when you eat almond butter every day.
“A daily dose of almond butter can help ensure you get a consistent source of heart-healthy fats,” Parker Lane, MS, RDN, a plant-forward nutrition expert and owner of Fig Lane Nutrition, told Health. “When foods high in unsaturated fats, like almond butter, are used to replace sources of saturated fat, it may help reduce LDL (‘bad’) cholesterol levels.”
Almonds are also rich in heart-healthy nutrients, like magnesium, fiber, and vitamin E, and eating them regularly may lower your risk of heart disease.
Studies show that increasing your intake of nuts, like almonds, can reduce the risk of coronary artery disease and stroke.
Almonds contain a blood sugar-stabilizing combination of fiber and protein, which slows the absorption of sugar into the bloodstream.
“Almond butter slows digestion, which may decrease the rate of carbohydrate absorption, leading to more stable energy and blood sugar levels,” said Lane.
Almond butter is also high in magnesium, a mineral that’s needed for blood sugar regulation.
Pairing almond butter with a carb-rich food, like fruit or toast, can make your meal or snack more balanced and blood-sugar friendly.
“All nut butters, including almond butter, offer fat, fiber, and protein, so they make you feel fuller for longer when partnered with other foods,” Megan Wroe, MS, RD, CNE, CLE, told Health. These nutrients slow digestion and stimulate the release of satiety hormones, which help you feel full after eating.
“For example, a bowl of oatmeal with a spoonful of nut butter or apple slices spread with nut butter will create a more satisfying snack or meal than the oatmeal or apple on their own,” she said. This satiety leads to better blood sugar regulation and healthier caloric intake overall.
Almonds and almond butter are among the best sources of vitamin E you can eat.
Vitamin E is a powerful antioxidant that helps protect skin cells from damage caused by free radicals. “This vitamin E content, in addition to the healthy fats found in almond butter, is important for the health of our skin,” said Lane.
Vitamin E protects skin cells from UV damage from the sun, which can help slow and protect against signs of aging.
Each 2-tablespoon serving of almond butter provides about 3 grams of fiber, which supports healthy digestion by encouraging the growth of beneficial bacteria in the GI tract and promoting regular bowel movements.
If your diet is low in fiber, almond butter can be a simple way to increase your daily intake. Pair almond butter with other fiber-rich foods, like fruit, for a delicious way to take care of your gut health.
Here’s the nutritional breakdown for a 2-tablespoon serving of almond butter:
| Calories | 196.4 |
| Fat | 17.76 grams (g) |
| Protein | 6.7 g |
| Carbs | 6.02 g |
| Fiber | 3.3 g |
| Vitamin E | 51.6% of the DV |
| Magnesium | 21.24% of the DV |
Almond butter is calorically dense, since it has 196.4 calories per 2-tablespoon serving. But it’s also high in important nutrients, like healthy fats, protein, vitamin E, and magnesium.
Almond butter is also high in heart-healthy monounsaturated fats, which may help lower heart disease risk factors like high LDL cholesterol and triglycerides.
Compared to peanut butter, almond butter is higher in vitamin E, magnesium, and fiber. Peanut butter, on the other hand, has a bit more protein and is a better source of folate.
Both peanut butter and almond butter can be part of a healthy diet, but almond butter is a better source of most vitamins and minerals.
Though almond butter is packed with nutrients, it’s also calorie-dense. Just two tablespoons pack nearly 200 calories. “If you’re not mindful of the amount you’re consuming, it could make it more difficult to lose or maintain weight,” said Lane.
Consistently consuming more calories than your body needs, even from healthy foods like almond butter, can contribute to weight gain over time. “Portion sizing is key for nut butters,” said Wroe.
Some almond butters also contain high amounts of added sugar, salt, or oils, which may cause health issues if consumed in excess. This is why it’s important to read ingredient and nutrition labels.
And if you have an allergy to stone fruits (fruits containing pits, also known as “drupes”), it’s important to avoid almond butter and all other stone fruit products.
- Ideal portion size: Stick to 2 tablespoons per day if you’re trying to lose or maintain your body weight.
- Smart pairings: Pair almond butter with other nutritious foods like apple slices, and oatmeal. It can be blended into smoothies, swirled into oatmeal or yogurt, or used as a base for savory or sweet dips and sauces.
- What to look for: It’s best to choose almond butter made with limited ingredients, such as almond butter made from just almonds and maybe salt. Skip versions made with added sugar, palm oil, or high amounts of sodium.
For the healthiest way to enjoy almond butter, Lane shared the following tips:
- Pair it with other foods: “Diversifying your food intake is important to meeting your nutrient needs. Plus, the fats in almond butter can help with absorption of fat-soluble vitamins, such as vitamin A, D, E, and K found in other foods.”
- Be mindful of your serving: “As mentioned, almond butter is very calorie-dense, so too much can crowd out room for other beneficial foods in your day or make weight management more difficult.”
- Get creative: “Almond butter is versatile and has more uses than you might think. Here are just a few: Add it to smoothie, use it in dressing, blend it into sauces, top oatmeal with it, spread it on fruit. Don’t be afraid to go sweet or savory with it!”
Almond butter provides healthy fats, protein, fiber, and vitamins and minerals that can support heart, skin, and digestive health, and boost your nutrient intake.
However, it’s important to enjoy almond butter in moderation, as almond butter is a calorie-dense food.
As long as it’s consumed mindfully, almond butter can be a delicious and nutritious daily staple.
