Almond butter has become a staple in health-conscious kitchens, praised for its rich, creamy texture and impressive nutritional profile. But how many calories does it really have? What makes it better than peanut butter? And why do bodybuilders love it?
In this guide, we’ll break down:
✔ Almond butter nutrition facts (calories, protein, fats, vitamins)
✔ Top 5 health benefits of almond butter
✔ How it compares to peanut butter
✔ Common questions (vitamin E content, bodybuilding benefits, and more)
Almond Butter Nutrition Facts (Per 2 Tbsp / 32g Serving)
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 196 kcal | 10% |
| Protein | 6.7g | 13% |
| Fat | 18g | 23% |
| – Healthy Fats (Monounsaturated) | 11g | – |
| Carbs | 6g | 2% |
| Fiber | 3.3g | 12% |
| Sugar | 1.4g | – |
| Vitamin E | 7.8mg | 52% |
| Magnesium | 76mg | 18% |
| Calcium | 86mg | 9% |
Key Takeaways:
✅ High in healthy fats – Supports heart & brain health.
✅ Rich in protein & fiber – Keeps you full longer.
✅ Packed with Vitamin E – A powerful antioxidant.
✅ Low in sugar – Great for diabetics & keto diets.
5 Proven Health Benefits of Almond Butter
1. Boosts Heart Health
- Monounsaturated fats reduce bad cholesterol (LDL).
- Magnesium & potassium help regulate blood pressure.
2. Supports Weight Management
- Protein + fiber combo reduces cravings.
- Healthy fats prevent blood sugar spikes.
3. High in Antioxidants (Vitamin E)
- 1 serving = 52% DV of Vitamin E – Fights free radicals & supports skin health.
4. Great for Muscle Recovery
- Protein (6.7g per serving) helps repair muscles.
- Magnesium reduces post-workout cramps.
5. Better Blood Sugar Control
- Low glycemic index (GI) – Doesn’t spike insulin.
- Healthy fats slow sugar absorption.
Almond Butter vs. Peanut Butter: Which Is Healthier?
| Nutrient (Per 2 Tbsp) | Almond Butter | Peanut Butter |
|---|---|---|
| Calories | 196 kcal | 190 kcal |
| Protein | 6.7g | 8g |
| Fat | 18g | 16g |
| Fiber | 3.3g | 2g |
| Sugar | 1.4g | 3g |
| Vitamin E | 52% DV | 10% DV |
Verdict:
✔ Almond butter wins for fiber, Vitamin E, and lower sugar.
✔ Peanut butter has slightly more protein & is cheaper.
People Also Ask About Almond Butter
1. What are the health benefits of almond butter?
- Heart health
- Weight management
- Muscle recovery
- Blood sugar control
- High in Vitamin E
2. What are the benefits of almond body butter?
(Skincare version – different from edible almond butter!)
- Deep hydration (rich in fatty acids)
- Vitamin E fights skin aging
3. Is almond butter healthier than peanut butter?
Yes! Almond butter has more fiber, Vitamin E, and less sugar—but peanut butter has slightly more protein.
4. How much vitamin E is in almond butter?
7.8mg (52% DV) per 2 tbsp – One of the best food sources!
5. Why do bodybuilders eat almond butter?
- High protein & healthy fats for muscle growth.
- Magnesium prevents cramps during workouts.
- Slow-digesting energy for long training sessions.
How to Use Almond Butter for Maximum Benefits
- Smoothies – Adds creaminess + protein.
- Oatmeal topping – Boosts healthy fats.
- Pre-workout snack – Spread on whole-grain toast.
- Salad dressing – Mix with lemon & olive oil.
Potential Downsides of Almond Butter
⚠ High in calories – Stick to 1-2 tbsp per serving.
⚠ Allergies – Avoid if you have nut allergies.
⚠ Some brands add sugar – Always check labels!
Final Verdict: Should You Eat Almond Butter Daily?
✅ Yes! It’s a nutrient-dense superfood with heart, skin, and muscle benefits.
✅ Best for: Athletes, diabetics, weight watchers & heart health.
✅ Pair with: Fruits, whole grains, or yogurt for balanced nutrition.
Conclusion
Almond butter isn’t just delicious—it’s a nutritional powerhouse packed with healthy fats, protein, and Vitamin E. Whether you’re a fitness enthusiast, health-conscious eater, or just love its creamy taste, adding almond butter to your diet is a smart choice.
Do you prefer almond or peanut butter? Share your thoughts below!