Almond Butter

Nuts, almond butter, plain, without salt added

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Almond butter FAQ

Table of Contents

• Is almond butter keto-friendly?
• Is almond butter gluten-free?
• Is almond butter low FODMAP?
• Is almond butter paleo?
• Is almond butter vegan?
• Is almond butter Whole30?
• Is almond butter low histamine?
• Does almond butter contain sugar?
• Is almond butter a good source of protein?
• Is almond butter high in cholesterol?
• Is almond butter high in fat?
• Is almond butter high in fiber?
• Is almond butter high in omega-6?
• Is almond butter high in potassium?
• Does almond butter contain lectins?
• Is almond butter high in phosphorus?
• Is almond butter high in saturated fat?
• Is almond butter high in iron?

Is almond butter keto-friendly?

Yes, almond butter is keto-friendly. One serving of almond butter (approximately 2 tablespoons) contains about 3g of net carbohydrates. Since the typical daily carb limit for a ketogenic diet is about 20-50g, almond butter would fit into a controlled carb diet due to its low carb content. It is also rich in healthy fats and protein that are necessary for a ketogenic diet.

Is almond butter gluten-free?

Yes, almond butter is typically gluten-free. It is made simply from almonds, which do not contain any gluten. However, it’s always recommended to check the label of the particular brand you are purchasing if you have a severe gluten intolerance or allergy, as some brands might have cross-contamination risks or use additives that contain gluten.

Is almond butter low FODMAP?

Almond butter can be part of a low FODMAP diet, but in moderation. According to the Monash University, which pioneered the research on FODMAPs, a serving of almond butter should be limited to 1 tablespoon to remain within the low FODMAP guidelines. Eating beyond this quantity could contribute to higher FODMAP levels due to its relatively high amount of oligosaccharides.

Is almond butter paleo?

Yes, almond butter is considered paleo-friendly. The paleo diet is focused on whole, unprocessed foods, and almond butter fits this criterion as it’s typically made from 100% pure ground almonds. Be cautious to select a brand without added sugars or oils that are not Paleo-compliant to fully meet this diet’s requirements.

Is almond butter vegan?

Yes, almond butter is typically vegan. It is primarily made of ground almonds, and may also contain additions like salt or a touch of natural sweeteners. It’s always a good idea to check the label for non-vegan additives, but most mainstream brands are entirely plant-based.

Is almond butter Whole30?

Yes, almond butter can be Whole30 compliant, but it depends on the ingredients. The Whole30 program rules allow all nuts and seeds, including almond butter. However, be sure to look for brands that don’t contain sugars, artificial flavorings or preservatives as these are not Whole30 compliant.

Is almond butter low histamine?

Almond butter is generally considered low in histamine. However, it should be noted that histamine levels can increase in products that have been stored for long periods of time, and in products that are not fresh. Therefore, for those on a low-histamine diet, it is always best to choose fresh, minimally processed almond butter, and to consume it shortly after opening.

Does almond butter contain sugar?

Some brands of almond butter do contain added sugars, while others do not. Unsalted, natural almond butter typically does not have added sugars, while flavored or sweetened versions may. For example, one serving (2 tablespoons) of a leading brand’s natural almond butter contains about 1 gram of naturally occurring sugar and no added sugars or sweeteners. It’s important to read labels carefully. The Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10 percent of total calories per day.

Is almond butter a good source of protein?

No, almond butter is not a good source of protein, but does contain some protein. A two-tablespoon serving of almond butter provides around 7 grams of protein, which constitutes approximately 6% of the Recommended Daily Value (RDV) based on a 2,000 calorie diet.

Is almond butter high in cholesterol?

No, almond butter is not high in cholesterol. Almond butter contains absolutely zero cholesterol. This makes it a heart-healthy food option, especially for those aiming to maintain or lower their cholesterol levels. Dietary cholesterol is typically found in animal-based foods.

Is almond butter high in fat?

Yes, almond butter is high in fat, but it’s important to note that these are primarily heart-healthy fats. A two-tablespoon serving of almond butter delivers approximately 18 grams of fat, which is nearly 23% of the recommended daily value (DV) for this nutrient. Importantly, a high proportion of this fat is monounsaturated fat, which is beneficial for heart health.

Is almond butter high in fiber?

Yes, almond butter is considered good source of dietary fiber, providing about 3 grams per two-tablespoon serving, which amounts to nearly 12% of the recommended daily value (DV) for this nutrient. Higher fiber diets are associated with improved digestive health and a lower risk of heart disease.

Is almond butter high in omega-6?

Yes, almond butter is high in omega-6 fatty acids. In fact, a 2 tablespoon serving of almond butter contains roughly 3.8 grams of omega-6. The daily recommended value of omega-6 for adults under the age of 50 is about 17 grams for men and 12 grams for women, so almond butter can be a significant source of this essential fatty acid.

Is almond butter high in potassium?

Almond butter does contain potassium, but it might not be considered high compared to other foods. A 2 tablespoon serving of almond butter provides about 240 mg of potassium. The daily recommended intake of potassium for adults is 4,700 mg, which makes almond butter a moderate source of this mineral.

Does almond butter contain lectins?

Almonds and almond butter do contain some lectins, but these amounts are significantly reduced if the almonds are properly soaked and roasted before being processed into butter. Many commercially produced almond butters use almonds that have undergone this process, but there’s still a likelihood of residual lectins.

Is almond butter high in phosphorus?

Yes, almond butter is a good source of phosphorus. A two-tablespoon serving provides approximately 163 mg of phosphorus, which contributes 13% of the recommended daily value (DV) for this nutrient. The daily recommended intake for this mineral is 700 mg for adults, so almond butter can contribute significantly towards meeting this target especially when incorporated into a balanced diet.

Is almond butter high in saturated fat?

No, almond butter is not considered high in saturated fat. A two-tablespoon serving of almond butter contains around 1 gram of saturated fat, which contributes 7% of the recommended daily value (DV). To put it in perspective, the American Heart Association recommends limiting your daily intake of saturated fat to no more than 13 grams. Almond butter makes up a relatively small portion of that limit.

Is almond butter high in iron?

No, almond butter is not high in iron. A two-tablespoon serving of almond butter provides around 1.1 milligrams of iron, which contributes 6% of the recommended daily value (DV) for iron. As a frame of reference, the recommended daily intake for adult males and postmenopausal females is 8 milligrams, and for premenopausal women it’s 18 milligrams. Hence, while almond butter can contribute to your daily intake of iron, it should not be relied upon as your primary source.