Is Almond Butter Healthy? An In-Depth Look at This Nut Butter Alternative

 

Reviewed by Jaimee Gooley, R.D.

Written by Hannah Marchese

 

Everyone loves a healthy snack. A healthy snack can help you feel full, make you feel energized, and (hopefully) tastes delicious. 

The problem with healthy snacks is that most of the time, the snack isn’t really healthy. You’d be shocked at how many companies label their snacks as “healthy” when it’s really just a marketing gimmick. 

Phrases like “all-natural” and “clean ingredients” aren’t regulated, so companies take advantage of this to try and trick consumers into believing that their products are healthy. 

In reality, they probably contain additives, sugars, dyes, and who knows what else. Let’s put it this way: if it sounds too good to be true, it probably is! 

That’s why it’s so important to always read the labels of anything you buy. 

One snack that is on the rise in popularity is nut butter. From cashew to peanut to macadamia nut, there’s pretty much a butter form of any nut you can think of. 

One such nut is almond.
The almond butter boom is happening with snacks everywhere, especially given the fact that so many people have peanut and cashew allergies. 

So what’s the deal with almond butter? Is it actually healthy, or is it just another gimmick? Kalumi BEAUTYfood is here to investigate. Let’s dive in!

almond butter snacks

What Is Almond Butter?

Basically, almond butter is just like any other type of nut butter. It’s made from almonds and other ingredients, depending on the brand. 

Typically, you will find ingredients such as salt and oil. The simplest almond butter contains just almonds and salt, while less-healthy ones contain added sugar, coloring, and flavoring. 

To make almond butter, the nuts are first roasted in the oven. You can salt them before you roast them, or leave them plain. 

After the almonds are roasted, the nuts need to be ground in a food processor. While the almonds are in the food processor, add a neutral oil -- like coconut or vegetable oil -- to help with the consistency. 

Once it gets to a nut butter consistency, add a drizzle of honey and a pinch of salt and give it a few more pulses.

pros of almond butter

Pros of Almond Butter

There’s a reason why so many people are turning to almond butter these days. There are a few things that give it a leg up on other types of nut butter, especially peanut butter. 

Let’s take a look at some of the highlights of what makes almond butter so great.

Healthy Fats​

All nut butter contains healthy fats, but almond butter really shines in this nutritional area. Almond butter is high in monounsaturated fat, which is the type of fat that helps control blood sugar levels and reduce heart issues

Almond butter also has two times less saturated fat than peanut butter. Saturated fat, when not eaten in moderation, can raise your cholesterol levels. 

If you’re looking to boost your healthy fat intake, then almond butter is a clear winner!

Lots of Vitamins and Minerals​

Almond butter is packed with vitamin E, iron, and calcium. These are three things that many people need more of in their daily diet! 

Simply eating a tablespoon or two of almond butter each day can give you a healthy boost in vitamins and minerals.

Vitamin E is an antioxidant, which is important for protecting your arteries. Calcium supports bone health, and iron helps with red blood cells. 

As if that wasn’t enough, almond butter is also high in potassium, biotin, magnesium, and zinc.

High Fiber and Protein

One of the best parts of almond butter is that it’s high in fiber

Fiber helps you feel fuller for longer periods. This is great if you are trying to lose weight or if you simply need a snack to keep you full throughout the day.

All nut butter contains fiber, but almond butter contains more, especially when compared to peanut butter.

Two tablespoons of almond butter has 3.3 grams of fiber, which is a great amount for a snack.

Cons of Almond Butter

Even though almond butter is a great nut butter, there may be a couple of downsides to it. This doesn’t mean it isn’t good for you or that you shouldn’t try it. There are only a couple of minor cons worth noting.

The Cost​

Almond butter is notoriously expensive. We’ll be honest with you -- it’s pretty much because almond butter is a ‘trendy’ health food. 

That’s one of the major drawbacks of all healthy food in general; it can be pretty costly. 

Now, sometimes it really is because of how the product was made or because it’s non-GMO or organic. But if you come across plain old almond butter with nothing special, and it’s expensive, it’s just because it’s trendy. 

For example, you might walk into a grocery store and find a plain jar of almond butter that costs anywhere from $13 to $20. 

Yep, you read that right. 

Compare that to a plain jar of peanut butter (sometimes even organic) that costs around $5-$8. 

If you’re on a budget, almond butter might seem too expensive. Do your research, because there are plenty of good brands out there with reasonably-priced almond butter.

The Taste

It’s important to note that this is only a con to some people. A lot of people love the taste of almond butter! 

However, most people are simply used to using peanut butter as their go-to nut butter, so almond butter might not taste as ‘good’ to them at first. It doesn’t have as strong a flavor as peanut butter does, but it is still rich in taste. 

best almond butter snacks

Best Almond Butter Snacks

Now that you know how amazing almond butter is, we bet you’re drooling and can’t wait to eat some! 

While it can be fun to just dig into a jar of almond butter with a spoon (we’ve all been there), there are some better ways to eat your almond butter. 


  • Whole wheat toast: Toast your favorite nutrient-dense bread. Measure out two tablespoons of almond butter. Smear over the bread and drizzle with honey!
  • Almond butter with apple: Slice up a green apple (which is the type of apple with the least amount of sugar) and put a scoop of almond butter on a plate. Dip the apples and enjoy! 
  • Kalumi BEAUTYfood Cocoa Kiss bar: Our Cocoa Kiss bar is a nutrient-dense snack that’s packed with marine collagen, almond butter, sweet potato, and other superfoods. Plus, 12 grams of protein! 
  • Power breakfast bowl: Start with a base of oatmeal or Greek yogurt (your choice!). Add toppings like almond butter, berries, and granola. You can completely customize it to your favorite things.
  • Conclusion

    To answer the original question at hand, yes, almond butter is healthy!

    As long as you are buying almond butter that doesn’t have a bunch of additives in it, then it’s perfectly clean and healthy. 

    One of the best ways to ensure you’re getting the cleanest almond butter possible is to simply make it yourself following the instructions from earlier in the article. 

    By now, you’re basically an almond butter expert. 

    You now know all the reasons why almond butter is healthy. It’s packed with nutrients, vitamins, and minerals. It’s high in protein and fiber, which people definitely need more of in their diet. 

    We also gave you some great ideas for almond butter snacks, such as Kalumi’s Cocoa Kiss marine collagen bars

    Now that you know how amazing almond butter is, feel free to snack away and eat it daily.

    Sources:
    Protective effect of dietary monounsaturated fat on arteriosclerosis: beyond cholesterol | NCBI 
    Snacking in nutrition and health | NCBI
    Almond butter vs. peanut butter: Which is better for you? Medical News Today  

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