Almond Butter: The New Peanut Butter?

By Nicole German (RD, LD)

2932-6148223339_69bc9d3535_m.jpgIf you haven’t tried almond butter, it will grow on you.

It not only is nutritionally better for you than peanut butter, but it also has a different taste and texture.

Give it a chance and you will come to love almond butter that has a wide variety of health benefits.

Nutrition Benefits

  • Heart Healthy: Contains about 130 mg of omega 3’s per 2 Tbsp. serving. This isn’t a ton, but it is a significant dose of heart healthy fats. For example, it is recommended by some experts to eat 3 grams of omega 3 per day.

    A 2 Tbsp. serving also contains about 12 grams of healthy monounsaturated fats. Nuts, and more importantly, almonds have been shown to help reduce cholesterol. This may be due to the fact that almond butter contains, a combination of cholesterol-reducing phytosterols, healthy fats, fiber, and antioxidants.

  • 2931-Almond Butter Nutrition Facts.png

  • Diabetic Friendly: When almonds are eaten with meals or snacks, it has been shown to help reduce blood glucose spikes after meals.
  • High Antioxidant Content: Walnuts, pecans, and chestnuts are also considered a high source of nut antioxidants.
  • High Vitamin E: A 2 Tbsp. serving contains about 40% of your daily value! Vitamin E acts as a potent antioxidant and along with the other antioxidants found in almonds, they creates a powerhouse of antioxidants. This leads to benefits such as anti-aging, reduced cancer risk, and reduced risk for many diseases.

What’s So Bad about Peanut Butter?

Nothing really. Almond butter is just another nut butter alternative that happens to have a little more heart healthy fats, antioxidants, and a new flavor.

The other added benefit of almond butter is that it usually all natural and trans fat free. You don’t have to worry about reading your labels as much. With peanut butter, you have to check to make sure it was made with the right oils, has no added sugar, and is trans fat free.

5 Ways to Eat Almond Butter:

  1. Make an almond butter and jelly sandwich
  2. Spread it on a few whole grain crackers
  3. You can find small, portioned packets of almond butter which you can eat by itself
  4. Add almond butter to a smoothie
  5. Stir it in your oatmeal to add a protein and fat source

Do you eat almond butter?

Filed in Snacks, ,


  1. S Price

    I love almond butter! Although, I have to say that the raw raw almond butter has it’s own flavor, and I’m not a fan. If I do eat it, I have to add honey or banana to it, so for the most part, I stick with the roasted kind.

  2. Shimeka William

    I have tried almond butter, but the taste will have to grow on me. I prefer natural peanut butter instead.

  3. T. Kallmyer

    Yes, there is more omega 6 than omega 3, but overall, they are low in polyunsaturated fats only 4 grams per serving with 12 grams of monounsaturated fats. This is why they are considered heart healthy. Almonds have a similar fat profile to olive oil, so you’re not raising your omega 6 fat levels to harmful levels.

  4. PS Naresh

    Thanks for the information i will try it out.

  5. alex

    Its not a great source of omega 3s!!! When the omega 6 to 3 ratio in almonds is over 6:1 it pretty much cancels any omega 3 benifits. So if your trying to balance your omega 6 to 3 ratio consuming almonds/almond butter is a horrible choice.In fact most nut are very high in omega 6..Your best bet would be machedamia nuts which have a much better ratio.

  6. ArrowSmith

    Nah, I already consume enough dry roasted almonds and I find just the smell of almond butter to nauseating.

  7. Howard Emily

    Another good source of Omega 3 is from algae I believe, again vegetarian and better than fish, there are good 2 to 3 brands for this type, V-mega3 is one which I use

  8. Jim

    Anyone tried making a satay sauce using almond butter?

  9. Jim

    The issue here – as you’ve alluded to – is almonds are far more expensive than peanuts. One is from trees and the other is from a ground crop. This is probably why I haven’t tried almond butter — too expensive.

  10. JSpotJon

    I must say, the Trader Joe’s Almond Butter with flaxseed is absolutely amazing!

    I choose almond butters over peanut butter for the same reasons you mentioned.

    One caveat I give to my clients is to watch your intake of it. It is VERY good, and it is VERY easy to eat a lot of it right out of the jar. This is one food i definitely recommend measuring out.

    If you haven’t tried the Trader Joe’s, you guys and girls are definitely missing out. (I’m about to get a TBSP of it right now!!)

  11. Sue K.

    Great article! I’ve been eating almond butter as part of my Zone diet for many years. The Zone advocates consuming most of your fat in the form of monounsaturated fat.

    Just to add to the peanut butter comments, almond butter is an excellent alternative for those who can’t tolerate the lectins and afflatoxins in peanuts.

    Another tip, Trader Joe’s carries a tasty variety of almond butter with flax seed added. Teh flax seed gives extra crunch and some additional fiber. It’s delicious!

    Last but not least, you can use almond butter as a base for making interesting sauces and spreads. I make a healthy version of chocolate nut butter (it resembles Nutella) by mixing almond butter with raw cocoa powder, a little extra virgin olive oil and a touch of agave syrup to sweeten the cocoa. You can make a nice a sauce for greens by mixing almond butter with a little bit of soy sauce and water. It’s excellent on cooked mustard greens. For best consistency results stir the liquids into the almond butter little by little. I’ve also served this sauce on pasta.

  12. Julia

    Excellent! I love almond butter but have to stop myself eating it straight from the jar.

  13. Luciano

    Luv the organic raw almond butter from Nuts to You Nut Butter Inc.! just finished eating a bunch of celery with the almond butter spread on it. one of my favourite snacks… yum!!

  14. Dan

    I found this quote from the world’s healthiest foods website which pretty much corroborated everything Nicole said about them. The advantage of Peanut Butter is that it is a LOT cheaper than Almond Butter. Almonds are one of the best nut sources of calcium, however. Peanuts are one of the best nut sources of protein- although technically it may be a legume. I always buy the natural kind of Peanut Butter. I do eat almonds, but not almond butter. Here is the quote, which means there is no reason to worry about the kind of fat almonds contain.

    “Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease. Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction–45%–when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products).”

    This isn’t quite a Vegan site, since it does list some animal products as very healthy, such as organic beef, eggs, yogurt, calf’s liver, as well as seafood. Clearly the consumption of nuts, as well as fish is correlated with a longer life.

  15. Spectra

    I’ve made my own nut butters with a food processor because the store-bought varieties are sort of pricey. I find that if you grind them up and add a bit of canola oil, you can get whatever texture you want.

  16. Ryan

    The ratio Omega-6 and Omega-3 in almonds looks pretty terrible. Also, the ALA form of Omega-3 found in plant sources isn’t readily converted to the DHA/EPA forms you actually need/use.