Almond Butter: USDA Nutrition, Calories and Almond Butter vs Peanut Butter

Almond butter is simply ground almonds, and 2 tablespoons of plain, unsalted almond butter have about 196 calories, 6.7 grams of protein and 3.3 grams of fiber in USDA data, plus about half the Daily Value for vitamin E and roughly a fifth to a third of the Daily Value for magnesium, riboflavin, copper and manganese. Compared with peanut butter it has about twice the fiber, less saturated fat and much more vitamin E, while peanut butter has a little more protein and far more niacin. Below are the USDA almond butter nutrition facts, a side-by-side table, what to check on the jar and who should be careful.

Peptide Labs does not sell almond butter or almond products. This article is general nutrition information, not medical advice.

Almond butter nutrition per 2 tablespoons

The table uses the USDA FoodData Central SR Legacy entry for plain almond butter without added salt (FDC 168588), converted to a 2-tablespoon serving of 32 grams (USDA lists 1 tablespoon as 16 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.

Vitamin E is the headline: a single serving of almond butter covers about half the Daily Value, which is hard to match with other everyday foods (our vitamin E guide explains what the vitamin does and why food sources come first). Almond butter is also a notable source of magnesium, copper, manganese and riboflavin, and most of its fat is monounsaturated. The nutrition closely tracks whole almonds; our almonds guide covers the research on whole almonds, and the magnesium foods list shows where nut butters rank.

Almond butter vs peanut butter

Almond butter vs peanut butter is closer than the shelf gap suggests. The table compares the same 32-gram serving of the unsalted USDA entries for each (FDC 168588 and 172470).

Calories are nearly the same, so neither is a lighter spread. Almond butter comes out ahead on fiber, vitamin E, magnesium, calcium and riboflavin, and has less saturated fat. Peanut butter has slightly more protein and about four times the niacin. In practice the difference between two jars of the same nut, one plain and one with added sugar, salt and oil, can be bigger than the difference between almonds and peanuts. Allergy status, taste and the ingredient list usually decide it. See our peanut butter guide for the peanut side in detail.

Almond butter calories and what to check on the label

Almond butter calories run about 98 per level tablespoon in USDA data, and spoonfuls straight from the jar are often heaping, so measuring makes the number predictable. Nut butters also deliver more of their label calories than whole nuts: a 2023 systematic review of 21 studies (Nikodijevic and colleagues, Advances in Nutrition, partly funded by nut industry groups) found more energy released from nut butters than from roasted nuts, and more from roasted than raw, because grinding opens the cell walls that otherwise trap some fat.

Unlike peanut butter, almond butter has no federal standard of identity. The FDA nut-product standards in 21 CFR Part 164 cover mixed nuts, shelled nuts and peanut butter only, so an almond butter jar can legally contain more added ingredients. Things worth checking:

• Ingredients: plain almond butter is almonds, sometimes with salt. Some jars add sugar, added oils, or blend in other nuts and seeds.
• Sodium: the USDA entry for salted almond butter shows 73 milligrams of sodium per 2 tablespoons, versus about 2 unsalted.
• Roasted or raw: most almond butter is made from roasted almonds. Almonds sold as raw in the US have generally been pasteurized since USDA required it for California almonds in 2007.
• Sweeteners: FDA warns that some nut butters contain xylitol, which is dangerous for dogs. More on that sweetener is in our sugar alcohols guide.
• Oil on top: separation is normal in jars without stabilizers; stir it back in rather than pouring the oil off, or the rest of the jar gets dry and dense.

Is almond butter healthy? Allergy and safety notes

For people who are not allergic, almond butter is a nutrient-dense spread that fits many eating patterns, including diets built around protein foods (see our protein foods list, where nuts appear alongside higher-protein choices). Its limits are the same as any nut butter: it is calorie-dense, and flavored versions can add sugar and salt. A few cautions apply:

• Tree nut allergy: FDA lists almond among the tree nuts it considers major food allergens. Peanut is a separate allergen, so being allergic to one does not tell you about the other; follow your allergist’s advice and check facility statements on every jar.
• Shared equipment: check the package for statements about facilities or equipment shared with peanuts and other tree nuts, which matters for anyone with an allergy.
• Food sensitivities: if you suspect a reaction that is not a true allergy, our elimination diet guide explains how clinicians approach it.
• Babies and toddlers: ask your pediatrician about when and how to introduce nut butters, especially if your child has eczema or another food allergy.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Peanut Butter: USDA Nutrition, Calories and What the Label Means, Almonds Benefits: USDA Nutrition per Ounce, Calories and Research, Foods High in Magnesium: USDA Table of Seeds, Nuts, Beans and Greens.