Facts About Almond Butter, with Tips and Recipes (2024)

Facts About Almond Butter, with Tips and Recipes (1)

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Almond butter is a food paste made from raw or roasted almonds. It may be crunchy or smooth, and is generally found in either “stir” (meaning it is prone to oil separation) or “no-stir” (emulsified) variations. Almond butter is loaded with fiber and protein and contains moremonounsaturatedfat and much less saturated fat than peanut butter. Here is a little information on the health benefits of almond butter, along with tips and recipes!

Health Benefits

Almond butter is very versatile in its use and is nutritionally rich. It tends to have a delicately sweet and pleasant taste that adults and kids alike will love. Because almond butter is mostly made with almonds, it is seen as an overall healthier choice than traditional peanut butter. Although because of this, almond butter is often sold for upwards of $8 a jar. But fret not, as it is also very easy to make at home with a food processor or high-speed blender. Check out a recipe later in this article!

As with most foods, there are two main kinds of almond butter: Refined and unrefined. Unless you make your own almond butter at home, there’s a chance that what you find at the store will have some level of processing involved. By eating almonds or almond butter, you’re getting vitamin E, potassium, magnesium, iron, calcium, and phosphorous. Almond butter provides healthy fat not typically found in foods high in saturated fats Almonds are high in calories, but they are such a nutrient-rich food that, unless your diet is high in calories or full of empty calories and processed foods, this isn’t something you need to worry about.

Almond butter provides 6-8 grams per 2 tablespoons of protein, and is rich in vitamins such as E and B2. It is rich in minerals like magnesium and manganese, and finally, is also rich in phytonutrients like antioxidants. To benefit from this the most, it is always best to make your almond butter usingraw almonds. If you do decide to buy your almond butter, always read the label, because some almond butters have oils, salts and/or sugars added in, and some may try to get creative about flavoring by adding flavoring agents and the like.

Almond Butter vs. Peanut Butter

This question will remain for some time: Which is better, or more nutritious? I would just like to give a little insight to the debate.

Both of these can be healthy and nutritious, but there are a few factors to consider when choosing between them. One main thing you need to know is whether the product had been made via a cold-press process, which preserves the nutrients, or if there was excessive heat used to prepare it.

Another major thing to think about is that almond butter is less available in retail stores than peanut butter. Peanut butter is more common and is produced in a way that is meant to preserve it on the shelf longer, adding unhealthy ingredients such as excess salt and sugar. Peanut butters that are high in these ingredients have been linked to health problems such as hypertension and heart issues when consumed in excess. When choosing between peanut and almond butter, pay attention to the labels, as it is best to go with a nut butter that has undergone minimal heat processing and includes little to no added ingredients. Check out our article on the best nut butter picks.


  1. When making your own almond butter, you can use either raw or roasted almonds in a high-speed blender or food processor. Raw almonds will take a little longer to break down, while freshly roasted ones will break down much faster, preferably if added to your instrument of choice while still warm. You can also dry-roast almonds yourself at 350° F for 10-12 minutes.
  2. Feel free to add salts or spices for flavoring, to your own personal taste. Experiment!
  3. For the longest shelf life, don’t add soaked almonds before making sure they’re completely dried off. It can be tempting to add extras like vanilla extract or agave, but this will greatly reduce the shelf life of your almond butter.

Easy Almond Butter Recipe:


  • Almonds
  • Sea Salt
  • Agave, coconut oil, maple syrup, or honey (all optional)


  1. Line a baking sheet with parchment paper and spread out around 2 cups of almonds.
  2. Roast at 375° for about 6-8 minutes until a slightly darker brown, (careful not to burn!)
  3. After the almonds cool off slightly, place in a food processor and grind for about 12-15 minutes.
  4. Every few minutes, you’ll want to stop the processor and push down anything that has accumulated on the sides of the bowl.
  5. Continue to process until you get a thick, creamy texture.
  6. Sprinkle in a pinch of sea salt and blend again just enough for it to set in.
  7. If you desire any additional flavor, add in maple syrup, coconut oil, agave, or honey, and mix well.
  8. Store in a tupperware container or mason jar for 6-8 weeks. Using any of the aforementioned flavor additives will reduce this to 1-2 weeks.

Cooking with almond butter?Here are some ideas to get you started.

Click next to begin.

Facts About Almond Butter, with Tips and Recipes (2024)


What are some fun facts about almond butter? ›

Almond butter provides 6-8 grams per 2 tablespoons of protein, and is rich in vitamins such as E and B2. It is rich in minerals like magnesium and manganese, and finally, is also rich in phytonutrients like antioxidants. To benefit from this the most, it is always best to make your almond butter using raw almonds.

What are the benefits of almond butter? ›

Almond nut butter

With 200 calories, nearly 19 grams of fat, and almost 5 grams of protein, almond butter can help you bridge the gap between meals when you're hungry. It contains heart-healthy monounsaturated fats as well as vitamins and minerals, including vitamin E, magnesium, and calcium.

What you can do with almond butter? ›

You can use it to make these delicious:
  • Vegan coconut & almond butter slices.
  • Five ingredient protein cookies.
  • Vegan pumpkin spiced almond butter cups.
  • Walnut & apricot vegan brownies.
  • Almond butter noodle stir fry with tofu. ...
  • Spicy almond butter sauce. ...
  • One-pot spicy garlic almond butter noodles. ...
  • Almond butter pasta.
Sep 21, 2021

How long does homemade almond butter last? ›

Homemade raw almond butter will keep in the refrigerator for about two weeks, and store-bought may keep for months. A cooler with block ice or reusable freezer packs can also substitute for refrigeration. To store almond butter without a fridge or cooler, choose a cool, dry, dark place.

What are the pros and cons of almond butter? ›

The Pros: Almond is a tree nut, so people allergic to peanuts can eat it. It's higher in calcium, potassium, manganese and monounsaturated fat than peanut butter, with half the saturated fat. The Cons: Almond skin can't be removed before processing, so almond butter often has a grainy or gritty texture.

Does almond butter burn belly fat? ›

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.

Is it OK to eat almond butter everyday? ›

You can eat this substance regularly if you want to – but it's important to make sure that you're only consuming it in moderation. There are a lot of calories in almond butter, and you could end up facing issues with your weight if you eat too much at once.

What's the healthiest nut butter? ›

Walnut butter: Of all the nut butters on the shelf, walnut butter contains the highest level of heart-healthy omega-3 fatty acids. The healthful nutrient profile can help keep cholesterol levels in check and reduce inflammation.

Why am I obsessed with almond butter? ›

Your body might actually be seeking a quick hit of energy and serotonin from the sugar found in many nut butters. You might also just be straight up hungry and in need of nutrients!

Why does almond butter go bad? ›

Nuts and nut butter can go bad due to the fats—they should be stored in a cool area like a refrigerator/freezer or cool storage area. Spoiled almonds or almond butter tastes off or rancid. You'll know. Natural nut butters spoil over time, but spoil faster in warmer storage.

Should you put almond butter in the fridge? ›

You don't have to store almond butter in the fridge, but it's not a bad idea. The reason it's better to keep almond butter in the fridge than in your pantry or kitchen cabinet is simple. Even though a jar of the stuff is shelf-stable for up to two years when unopened, almond butter can go rancid.

Should you refrigerate almond butter? ›

Here's the thing: "officially," you have to refrigerate it. Once opened, almond butter and peanut butter, especially the kind without added salt, sugar, or preservatives, is incredibly susceptible to rancidity and spoilage.

Can dogs eat almond butter? ›

Almond Butter -- Yes, your furry friend can enjoy the occasional taste of almond butter. However, not all dogs can digest almonds well so while they're not toxic, proceed with caution. All nuts are high in fat which can upset your pup's tummy so if you want to share roasted nuts or nut butter, limit your dog's intake.

How popular is almond butter? ›

The global almond butter market size accounted at USD 705.7 million in 2022 and is expected to reach USD 756.7 million in 2023.

Who invented almond butter? ›

There are instances of almond butter being mentioned in print all the way back in the late 19th century. The Journal of the American Medical Association mentions Kellogg's almond butter in 1913. Presumably, this was a reference to John Kellogg, who had similar nutrition products on the market in the early 20th century.

Is almond butter the healthiest? ›

Almond butter is high in Vitamin E, a powerful antioxidant that 88.5% of Americans don't get enough of and can improve immune, skin and eye health. It also has a comparable amount of protein to peanut butter but contains more magnesium, calcium, potassium and fiber, among other vitamins and minerals.

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