These almond butter nutrition facts uncover how many calories, carbs and protein, there is in 1 tbsp of almond butter. It also lists all its minerals and vitamins.
Almond butter is made from almond nuts and it contains different nutrients than peanut butter. It has a higher fat content, but don’t worry, about 80% of it is healthy unsaturated fat, these are essential fatty acids that the body needs, and they’re especially good for your heart.
Almond butter is low in carbs, but it’s calorie-dense – just 1 tablespoon contains about a 100 calories, so if you’re watching your weight or on a weight loss diet, you need to take your serving size into account.
Before we take a look at its health benefits, different uses and how to make your very own home made almond butter – let’s first take a look at the following almond butter nutrition facts.
Almond Butter Nutrition Facts – (1 Tablespoon)
1 Tbsp Almond Butter Calories: 98 – 100 cal
Almond Butter Protein: 2.0 – 3.4 grams
Carbs in Almond Butter: 3.0 – 4.0 grams
Total Fat: 9.0 grams
Saturated Fat: 1.0 grams
Monounsaturated Fat: 5.7 grams
Polyunsaturated Fat: 2.3 grams
Dietary Fiber: 1.0 – 1.6 grams
Cholesterol: 0 grams
Sodium: 0 – 36 milligrams (depends on whether salt was added during processing, naturally almonds contains no sodium)
Minerals and Vitamins
RDI – Reference Daily Intake – (1 Tbsp)
Magnesium: 10% of the RDI
Phosphorous: 8% of the RDI
Calcium: 4% of the RDI
Zinc: 4% of the RDI
Iron: 4% of the RDI
Folate: 4% of the RDI
Niacin: 2% of the RDI
Almond butter also contains: Potassium and Manganese.
Health Benefits of Almond Butter
We already talked about how the unsaturated fat in almond butter is healthy for your heart. Almonds are rich in monounsaturated fats.
Monounsaturated fats help lower LDL “bad” cholesterol levels, and increases the levels of HDL “good” cholesterol. This in turn helps keep the blood vessels and heart healthy.
A study shows that a strict vegetarian diet consisting of almonds, barley, fruit, vegetables and vegetable oils, can help lower cholesterol levels about the same as statins – a prescription drug.
- Almond butter contains magnesium, which lowers blood pressure levels and helps regulate blood sugar levels as well.
- The calcium in almond butter is good for the bones, it helps with normal blood clotting, and it’s important for muscle & nerve function.
How to Make Almond Butter
You can make your very own home made almond butter if you have a blender. Here’s the instructions on how to make almond butter at home:
- Add 2 cups of roasted almond nuts and 1 teaspoon of salt to your blender.
- Process on high till you get a nice consistent creamy texture – it may take up to 20 minutes.
- Optional: Add a quarter cup of honey and 1 teaspoon of cinnamon to the blender.
- Process till the contents are all well blended together.
- Scoop out the almond butter into a jar and store in the refrigerator.
Different Almond Butter Uses
Almond butter can be used in a variety of different ways just like peanut butter. You can:
- Spread it on whole-grain bread to make a sandwich
- Add it to a smoothie to make it more nutrient rich
- Add a little cocoa to it and use it as fruit dip
- Spread it on crackers, celery sticks & apple slices
- Make pancakes and waffles with it
- Make a variety of soups with it
If you’ve tree nut allergies of any kind, you shouldn’t eat any almonds or almond butter until you know it’s safe for you. Note that if you’re allergic to one nut tree, it doesn’t mean you’re allergic to other nut trees as well.
First consult your physician before consuming almonds or almond butter. Some almond butter brands add some fish oil to their products, so if you’ve fish allergies, always make sure to read the label to make sure no fish oils are added.
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