Healthy fats
Almond butter
Nutrition facts
Serving: 2 tbsp (32 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Protein | 6.7 g | |
| Carbs | 6 g | |
| Fibre | 3.3 g | 12 % |
| Sugars | 1.4 g | 1 % |
| Fat | 17.8 g | 24 % |
| Saturated fat | 1.3 g | 7 % |
| Sodium | 2 mg | 0 % |
| Vitamin E | 8 mg | 52 % |
| Copper | 0 mg | 33 % |
| Manganese | 1 mg | 30 % |
| Riboflavin (B2) | 0 mg | 23 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Two tablespoons cover about half of the Daily Value for vitamin E, a vitamin the Canadian nutrition facts table is not required to show.
- The calorie gap measured for whole almonds (about 20% below the calculation, Novotny et al., 2012) disappears once almonds are ground into butter: the cell walls are broken and the measured energy matches the label (Gebauer et al., 2016).
Preparation
Oil rises to the top of natural almond butter: stir before measuring. A level tablespoon weighs about 16 g; a heaping one easily weighs twice that, and the calories follow.
To mention to a professional
- Almond is a tree nut (a priority allergen in Canada).
- Almonds are among the foods high in oxalates; if you have a history of calcium oxalate kidney stones, mention it to your professional.
Sources
- Nuts, almond butter, plain, without salt added
- USDA FoodData Central, SR Legacy
- Novotny, Gebauer and Baer, 2012, American Journal of Clinical Nutrition, energy content of almonds
- Gebauer et al., 2016, Food and Function, almond processing and metabolizable energy
- NIH Office of Dietary Supplements, Vitamin E fact sheet
- National Kidney Foundation, calcium oxalate stones and diet
- Health Canada, Priority Food Allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.