How Many Calories in Almond Butter? Nutrition Facts & Macros
Two tablespoons of almond butter (32 g) have 196 calories
Protein 6.7 g · Carbs 6 g · Fat 17.8 g
Almond butter is a nutrient-dense nut butter with 614 kcal per 100 g — very high in calories but rich in magnesium (279 mg, 66% DV), healthy monounsaturated fats, and plant-based protein. Compared to peanut butter, almond butter has a better micronutrient profile with more magnesium, potassium, and vitamin E. It is nearly anhydrous — only about 2% water.
2569 kJ · per 100 g · Water: 1.64 g
Calorie Calculator: Almond Butter
32 g Almond Butter contains 196 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (16 g) | 98 kcal | 3.4 g | 3 g | 8.9 g |
| 2 tablespoons / 1 serving (32 g) | 196 kcal | 6.7 g | 6 g | 17.8 g |
| 100 grams | 614 kcal | 21 g | 18.8 g | 55.5 g |
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Almond Butter — Nutrition Facts
| Almond Butter | per 100 g |
|---|---|
| Calories | 614 kcal |
| Protein | 20.96 g |
| Fat | 55.5 g |
| Carbs | 18.82 g |
| Saturated Fat | 4.15 g |
| Monounsaturated Fat | 32.45 g |
| Polyunsaturated Fat | 13.61 g |
| Cholesterol | 0 mg |
| Fiber | 10.3 g |
| Sugar | 4.43 g |
| Sodium | 7 mg |
| Potassium | 748 mg |
| Calcium | 347 mg |
| Magnesium | 279 mg |
| Phosphorus | 508 mg |
| Iron | 3.49 mg |
| Zinc | 3.29 mg |
| Manganese | 2.131 mg |
| Selenium | 2.4 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.041 mg |
| Riboflavin (B2) | 0.939 mg |
| Niacin (B3) | 3.15 mg |
| Vitamin B6 | 0.103 mg |
| Folate | 53 mcg |
| Vitamin E | 24.21 mg |
| Water | 1.64 g |
Source: USDA FoodData Central (FDC ID: 168588) · Data verified September 2026
Variations
Plain, unsalted almond butter
614 kcal per 100 g — the default variety. Plain ground almonds with no added salt, sugar, or oil. The purest form with the best micronutrient profile. This is the USDA reference (FDC 168588).
Roasted & salted almond butter
~633 kcal per 100 g (estimate). Made from roasted almonds with added salt. Slightly more flavorful and calorie-dense due to roasting. Higher sodium (~200-400 mg vs 7 mg). Good flavor, but the added sodium may be a concern for those watching salt intake.
Honey almond butter
~600 kcal per 100 g (estimate). Almond butter with added honey — slightly fewer calories from lower fat, but more sugar (8-12 g vs 4.43 g per 100 g). Sweeter and smoother texture. Not ideal for keto due to the added sugars. Good option if you prefer a sweeter spread.
Dietary Perspectives
For Weight Loss
Very calorie-dense at 614 kcal per 100 g — two tablespoons (32 g) pack 196 kcal. It is easy to overeat by spooning directly from the jar. But the high fiber (10.3 g), protein (21 g), and healthy fats are very satiating. Studies show nut butters do not cause as much weight gain as their calorie count suggests. Measure portions strictly — 1 tablespoon (16 g, 98 kcal) on toast or with fruit is a reasonable serving.
For Athletic Performance
Protein (21 g per 100 g) and magnesium (279 mg, 66% DV) for muscle function. Potassium: 748 mg per 100 g. Calorie-dense for bulking. The healthy fats (mostly monounsaturated) support hormone production. Two tablespoons provide a quick 196 kcal with 6.7 g protein — a solid pre-workout spread. For post-workout, pair with carbs for faster glycogen recovery.
For Keto
Good for keto — 8.52 g net carbs per 100 g (18.82 g carbs minus 10.3 g fiber). Two tablespoons (32 g) have only about 2.7 g net carbs. The fat content (55.5 g per 100 g) fits keto macros perfectly. Much better than most fruits or grains for keto snacking. Use as a spread, in smoothies, or straight from the spoon. Choose plain unsalted varieties — honey versions add extra sugar.
Frequently Asked Questions
How many calories are in almond butter?
Two tablespoons of almond butter (32 g) contain approximately 196 calories. Per 100 g, plain almond butter has 614 calories (2569 kJ). It is one of the most calorie-dense nut butters, slightly above peanut butter (598 kcal). Most calories come from healthy fats — 55.5 g per 100 g, predominantly monounsaturated.
Almond butter vs peanut butter — which is healthier?
Both are excellent, but almond butter has the edge in micronutrients: 279 mg magnesium vs 168 mg, 748 mg potassium vs 558 mg, and more vitamin E. Peanut butter has slightly more protein (22.2 g vs 21.0 g) and is much cheaper. Calorie-wise they are similar (614 vs 598 kcal per 100 g). Choose almond butter for mineral density, peanut butter for budget and protein.
How much protein is in almond butter?
Almond butter contains 20.96 g of protein per 100 g. Two tablespoons (32 g) provide about 6.7 g of protein. While not a complete protein (low in lysine), pairing with legumes creates a complete amino acid profile. It is an excellent plant-based protein source for vegetarians and vegans.
Is almond butter good for weight loss?
Almond butter is very calorie-dense at 614 kcal per 100 g — two tablespoons (32 g) already pack 196 kcal, and it is easy to overeat by spooning directly from the jar. However, the high fiber (10.3 g), protein (21 g), and healthy fats are very satiating. Studies show nut butters do not cause as much weight gain as their calorie count suggests. Measure portions strictly — 1 tablespoon (16 g, 98 kcal) on toast or with fruit is reasonable.
Is almond butter keto-friendly?
Yes, almond butter is good for keto. Per 100 g, it has 8.52 g of net carbs (18.82 g carbs minus 10.3 g fiber). Two tablespoons (32 g) contain only about 2.7 g of net carbs. The fat content (55.5 g per 100 g) fits keto macros perfectly. Choose plain unsalted varieties — honey-flavored ones add extra sugar.
How much magnesium is in almond butter?
Almond butter is one of the richest food sources of magnesium — 279 mg per 100 g, which is 66% of the daily value. Two tablespoons (32 g) provide about 89 mg of magnesium. Magnesium supports muscle function, nerve signaling, and energy production. This is about two thirds more than peanut butter offers (168 mg per 100 g).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Almond Butter | 614 | 20.96 g | 18.82 g | 55.5 g |
| Peanut Butter | 598 | 22.21 g | 22.31 g | 51.36 g |
| Almonds | 579 | 21.15 g | 21.55 g | 49.93 g |
| Cashews (Raw) | 553 | 18.22 g | 30.19 g | 43.85 g |
| Tahini | 592 | 17.4 g | 21.5 g | 53.01 g |
per 100 g
Per 100 g, almond butter has 614 kcal with 20.96 g protein — slightly more calorie-dense than peanut butter (598 kcal, 22.21 g protein) and richer in magnesium and potassium. Compared to cashew butter (~587 kcal), almond butter has more fiber and less sugar.
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