Almond butter, plain (unsalted)
Higher in calcium, magnesium and vitamin E than peanut butter, at a higher price.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Almond butter, plain for gym-goers
Per 100 g, almond butter, plain (unsalted) provides 614 kcal, 21 g protein, 18.8 g carbohydrate (10.3 g fiber, 4.4 g sugars) and 55.5 g fat (4.2 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (2 tbsp, about 32 g) comes to roughly 196 kcal and 6.7 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Almond butter, plain
Plain, unsalted almond butter is just ground almonds, so you get the minerals of whole almonds in a spreadable form. Against peanut butter it has slightly less protein but more fiber, calcium and magnesium, and far less sodium when unsalted. It runs a little higher in calories because roasting and grinding concentrate the fat.
In a gym diet
It does the same job as peanut butter: a compact fat source for oats, smoothies and toast that chips in some protein. People with a peanut allergy can often use it, but not anyone allergic to tree nuts. On a bulk it adds calories easily, and on a cut a level tablespoon is enough to make plain food satisfying. It usually costs more per gram of protein than peanut butter, so most lifters buy it for taste and minerals.
Preparation and cooking
Natural almond butter separates. Stir it thoroughly or give the jar a quick blend, otherwise the top layer is fattier than the label says. To make your own, blend roasted almonds for 10 to 15 minutes in a strong food processor. Nothing is lost, so 100 g of almonds gives 100 g of butter. Use a scale, since its density makes spoon measures unreliable.
Buying and storage
The ingredient list should say almonds and nothing else. Check that versions labeled honey, maple or protein aren't adding sugar or fillers. Refrigerate after opening to slow rancidity and oil separation.
Things to watch
As a tree nut product, almond butter is often made on lines shared with peanuts, so allergic people should read cross-contact warnings. At over 600 kcal per 100 g, generous drizzles add up fast.
Meal ideas
- Rice cakes with almond butter, sliced strawberries and a pinch of sea salt.
- Protein oats cooked with milk, topped with almond butter and chia seeds.
- Smoothie with banana, spinach, vanilla protein, almond milk and a tablespoon of almond butter.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (66%), Zinc (30%), and Calcium (27%).
Good source (10–19% DV per 100 g): Iron (19%) and Potassium (16%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 3.4 g | #9 of 16 |
| Protein per 100 g | 21 g | #6 of 16 |
| Fiber per 100 g | 10.3 g | #5 of 16 |
| Lowest calories per 100 g | 614 kcal | #12 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Flaxseed (ground)
534 kcal · P 18.3 · C 28.9 · F 42.2
→Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
→Cashews (raw)
553 kcal · P 18.2 · C 30.2 · F 43.9
→Sunflower seed kernels (dried)
584 kcal · P 20.8 · C 20 · F 51.5
→Pistachios (raw, shelled)
560 kcal · P 20.2 · C 27.2 · F 45.3
→Almonds (raw)
579 kcal · P 21.2 · C 21.6 · F 49.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in almond butter, plain?
Almond butter, plain (unsalted) has about 614 kcal per 100 g, or roughly 196 kcal per 2 tbsp (32 g).
How much protein is in almond butter, plain?
About 21 g of protein per 100 g and 6.7 g per 2 tbsp. That works out to 3.4 g per 100 kcal, so it's not primarily a protein source.
Is almond butter, plain good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is almond butter healthier than peanut butter?
Both are nutritious and the gap is small. Almond butter has more fiber, calcium, magnesium and vitamin E, while peanut butter has slightly more protein and usually costs less. Picking an unsalted, no-sugar-added jar matters more than which nut it's made from.
Why is my almond butter oily on top?
Natural almond butter has no stabilizer, so the oil slowly separates and rises. That's normal, not spoilage. Stir it back in before use. A sharp, bitter or stale smell is different: it suggests the fat has gone rancid.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.