How many calories are in almond butter?

Two tablespoons of almond butter (32g) have about 206 calories. A single tablespoon is 103 calories. Per 100g, almond butter has 645 calories, which is lower than pure oils (884 cal) because it contains protein and fiber alongside fat.

Almond butter vs peanut butter: which is healthier?

Almond butter has more fiber (9.7g vs 6g per 100g), more calcium (264mg vs 49mg), and more iron (4.1mg vs 1.7mg). Peanut butter has slightly more protein (25g vs 20.8g). Calories are similar. Almond butter edges ahead nutritionally, but both are healthy choices.

Is almond butter good for weight loss?

At 103 cal per tablespoon, almond butter is calorie-dense but very satiating thanks to 20.8g protein and 9.7g fiber per 100g. Stick to 1-2 tablespoons (103-206 cal) per serving. Its combination of healthy fats, protein, and fiber helps control hunger between meals.

Is almond butter keto-friendly?

Almond butter is moderate for keto at 11.5g net carbs per 100g. A 2-tablespoon serving has about 3.7g net carbs, which fits most keto plans. It's a better keto option than cashew butter (27.3g net carbs) but higher in carbs than pure oils.

How much protein is in almond butter?

Almond butter provides 20.8g protein per 100g, or about 6.7g per 2-tablespoon serving. This makes it one of the higher-protein nut butters. Combined with 9.7g fiber per 100g, it offers sustained energy that pure fats like olive oil cannot.

What minerals does almond butter contain?

Almond butter is exceptionally rich in minerals: 745mg potassium (16% DV), 264mg calcium (20% DV), and 4.1mg iron (23% DV) per 100g. It's one of the best plant-based sources of calcium, making it valuable for dairy-free diets.

Does almond butter have more calories than olive oil?

No, almond butter has fewer calories at 645 per 100g vs olive oil's 884 per 100g. Per tablespoon, almond butter is 103 calories vs olive oil's 119 calories. Almond butter also provides protein and fiber, while olive oil is pure fat.

How should I store almond butter?

Natural almond butter separates over time as oil rises to the top. Store it in the fridge after opening to slow separation and extend shelf life to 3-6 months. Stir well before each use. Unopened jars last up to 1 year in a cool, dark pantry.

Is almond butter safe for people with peanut allergies?

Almond butter is peanut-free, but almonds are tree nuts, a separate allergen category. Some people with peanut allergies can eat tree nuts safely, but cross-reactivity occurs in about 25-40% of cases. Check with an allergist before substituting.

All Foods

Calories in Almond Butter

USDA Verified · FDC 2262074 · Mar 2026

206 calories

per 2 tablespoons (32g)

20.8g

Protein

21.2g

Carbs

53g

Fat

9.7g

Fiber

Per 100g

Serving Sizes & Calories

Serving Size	Weight	Calories
1 tablespoon	16g	103 cal
2 tablespoonsStandard	32g	206 cal
100g	100g	645 cal
1 oz	28g	181 cal

644 calories per 100g

Complete Nutrition Facts

Per 100g

644 calories

Protein20.8g

Carbohydrates21.2g

Fat53g

Fiber9.7g

Sodium1mg

Potassium745mg

Calcium264mg

Iron4.1mg

How Almond Butter Compares

Almond Butter next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Almond Butter	644	20.8g	21.2g	53g	9.7g
Peanut Butter	588	7g	6g	16g	1.5g
Cashew Butter	588	17.6g	27.6g	49.4g	2g
Coconut Butter	687	5.3g	21.5g	69.1g	8g
Coconut Oil	889	0g	0g	100g	0g