Almond Butter Calories & Nutrition Facts
Smooth or crunchy spread made from ground almonds with healthy fats.
Quick answer
How many calories are in Almond Butter?
Almond Butter has 196 calories per 100g (2 tbsp). A Listed serving (32g (2 tbsp)) has about 63 calories. It is a moderate-calorie food, with most calories coming from protein.
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Practical Portion Guide for Almond Butter
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| Listed serving (32g (2 tbsp)) | 63 kcal | 2.2g | 2.2g | 1.3g | 0.3g |
| 1 oz (28g) | 55 kcal | 2.0g | 2.0g | 1.1g | 0.3g |
| 50g snack portion | 98 kcal | 3.5g | 3.5g | 2.0g | 0.5g |
| 100g reference | 196 kcal | 7.0g | 7.0g | 4.0g | 1.0g |
Small measuring differences matter for calorie-dense foods. Weighing the portion is more reliable than estimating by handfuls or spoons.
% Daily Value: Listed serving (32g (2 tbsp)) vs 100g (2 tbsp)
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g (2 tbsp) | % DV | Listed serving (32g (2 tbsp)) | % DV |
|---|---|---|---|---|
| Protein | 7g | 14% | 2.2g | 4% |
| Dietary fiber | 3g | 11% | 1g | 3% |
| Total carbohydrate | 7g | 3% | 2.2g | 1% |
| Total fat | 1g | 1% | 0.3g | 0% |
| Sodium | 50mg | 2% | 16mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g (2 tbsp))
Diet Suitability
How Almond Butter Fits Into a Diet
Almond Butter is a moderate-calorie option that can add flavor, fats, and texture without a large food volume.
Pair with a higher-volume food such as fruit, vegetables, yogurt, or oats when you want the flavor without overshooting calories.
Roasting method, added oils, salt, sweeteners, and brand formulas can change calories and sodium compared with the reference value.
Plan Around Almond Butter
Healthy Snacks for Weight Loss
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Empty Calories Guide
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Keto Diet Guide
Check how low-carb foods like Almond Butter fit within a ketogenic day.
Calorie Calculator
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Compare Almond Butter With Similar Nuts & Seeds
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Almond Butter | 196 kcal | 7g | 7g | 1g | 3g |
| Almonds | 579 kcal | 21g | 22g | 50g | 12.5g |
| Walnuts | 654 kcal | 15g | 14g | 65g | 6.7g |
| Peanuts | 567 kcal | 26g | 16g | 49g | 8.5g |
| Chia Seeds | 486 kcal | 17g | 42g | 31g | 34g |
| Flaxseeds | 534 kcal | 18g | 29g | 42g | 27g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g (2 tbsp))
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g (2 tbsp). Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Almond Butter: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Almond Butter high in protein?
Almond Butter has 7g protein per 100g (2 tbsp), which is 14% of the 50g FDA Daily Value. Listed serving (32g (2 tbsp)) supplies about 2.2g, or 4% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Almond Butter?
Almond Butter contains 196 calories per 100g (2 tbsp) serving. Using general 4-4-9 calorie factors, that is roughly 28 calories from protein, 28 calories from carbohydrates, and 9 calories from fat; these estimates may not add up exactly to the listed total.
Is Almond Butter good for weight loss?
Almond Butter can be part of a weight loss diet with 196 calories per 100g (2 tbsp). Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Almond Butter?
Almond Butter contains 7g of protein per 100g (2 tbsp). This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Almond Butter?
Track Almond Butter by grams when precision matters. A practical starting point is Listed serving (32g (2 tbsp)), which is about 63 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Almond Butter keto-friendly?
Yes, Almond Butter is keto-friendly with only 7g of carbohydrates per 100g (2 tbsp). It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Almond Butter good for diabetics?
Almond Butter may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Almond Butter?
Calorique's food profile lists vitamins E, B2 and minerals including Magnesium, Phosphorus, Manganese for Almond Butter. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Almond Butter?
Calorique standardizes Almond Butter nutrition values per 100g (2 tbsp) using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Almonds
579 cal · 21g protein per 100g
Walnuts
654 cal · 15g protein per 100g
Peanuts
567 cal · 26g protein per 100g
Chia Seeds
486 cal · 17g protein per 100g
Flaxseeds
534 cal · 18g protein per 100g
Cashews
553 cal · 18g protein per 100g
Pumpkin Seeds
559 cal · 30g protein per 100g
Sunflower Seeds
584 cal · 21g protein per 100g