Here’s What Happens When You Eat Almond Butter Every Day, According to Registered Dietitians

There’s a fine line between healthy and overdoing it.

KEY TAKEAWAYS

• Almond butter contains heart-healthy fats, fiber, plant protein, magnesium, and vitamin E, which dietitians say may support heart, bone, and metabolic health. 

• The biggest short-term effects of eating almond butter daily are increased satiety and fewer afternoon crashes, but larger portions may also cause GI symptoms.

• Long term, moderate daily almond butter intake may improve LDL cholesterol and other cardiometabolic health markers, but overeating it can crowd out other important nutrients.

Almond butter has become this generation’s peanut butter, now a must in everything from “PB&J” to smoothies. And for good reason: Many dietitians consider almond butter a healthier alternative to peanut butter. But when a food is considered this nutritious, it’s all too easy to stop paying attention to how much of it you’re actually eating.

In moderation, almond butter can absolutely support a more balanced diet, and there are some impressive health benefits. However, as with any calorie-dense food, eating it every day without fail can have some drawbacks. Here's what registered dietitians want you to know before you make almond butter a daily habit.

Meet the Experts

• Stephanie Ferrari, RDN, a registered dietitian and cofounder of FRESH Communications, Inc.

• Amanda Holtzer, RD, a registered dietitian and founder of Amanda Ghee Nutrition 

Almond Butter Nutrition

It only takes a couple of tablespoons of almond butter to improve your nutrient intake. “Almond butter is made from—you guessed it—almonds, which contain a plethora of health benefits,” says Amanda Holtzer, RD, a registered dietitian and founder of Amanda Ghee Nutrition. From heart and bone health to reduced inflammation, this particular nut butter can support your overall wellness thanks to its mix of healthy fats, fiber, plant-based protein, vitamin E, and magnesium.

Of all those benefits, perhaps the most pronounced is almond butter's impact on heart health. “Almonds and almond butter are rich in monounsaturated fatty acids—often referred to as ‘healthy fats,” says Holtzer. “These healthy fats can help to lower LDL cholesterol (aka ‘bad’ cholesterol) and raise HDL cholesterol (aka ‘good’ cholesterol), which supports long-term heart health.” Additionally, the plant sterols in almonds block some cholesterol absorption, which can help lower blood cholesterol levels. 

‌Holtzer adds that the vitamin E content works as an antioxidant, and the mix of fat and fiber supports metabolic health. “It is a very slow-digesting food. When eaten on its own, almond butter does not spike blood sugar,” she explains. “And when paired with a carbohydrate-dense food, the fat and fiber in almond butter can slow the digestion of the glucose in those carbohydrates.”

Almond butter can also support appetite control if you are mindful of how much you’re eating. (A typical serving is around 1 to 2 tablespoons.) “Almond intake has been shown to increase satiety and may reduce overall calorie intake in proper portions, despite being calorie-dense,” says Stephanie Ferrari, RDN, a registered dietitian and cofounder of FRESH Communications, Inc. “This is likely due to effects on appetite-regulating hormones and incomplete fat absorption.” 

Here’s a closer look at what’s inside 2 tablespoons or 32 grams (g) of almond butter, according to USDA data: 

Macronutrients

Calories: 206 calories

Protein: 6.7 g

Carbohydrates: 6.8 g

Fat: 17 g

Micronutrients

Calcium: 84 milligrams (mg)

Magnesium: 86 mg

Potassium: 238 mg

Vitamin E: 5.3 mg

Iron: 1.3 mg

Small amounts of zinc and folate