Almond butter

Almond butter
Type Spread
Main ingredients Almonds
Cookbook: Almond butter  Media: Almond butter

Almond butter is a food paste made from almonds. Almond butter may be crunchy or smooth, and is generally "stir" (susceptible to oil separation) or "no-stir" (emulsified). Almond butter may be either raw or roasted, describing the almonds themselves prior to grinding. It is recommended that almond butter be refrigerated once opened to prevent spoilage and oil separation.

Nutrition

Almond butter, plain,
without salt added
Nutritional value per 100 g (3.5 oz)
Energy 2,648 kJ (633 kcal)
21 g
Dietary fiber 3.7 g
59 g
Saturated 5.6 g
Monounsaturated 38.3 g
Polyunsaturated 12.4 g
15 g
Minerals
Zinc
(32%)

3 mg

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

Almond butter is high in monounsaturated fats,[1] calcium, potassium, iron and manganese.[2] It’s considered a good source of riboflavin, phosphorus, and copper,[2] and an excellent source of vitamin E,[3] magnesium, and fiber.[1] Almond butter also provides dietary protein.

Comparison to peanut butter

Almond butter is an alternative to peanut butter for those with peanut allergies or who object to its taste. It contains significantly more fiber, calcium, potassium, iron and manganese than peanut butter,[2] and about half the saturated fat,[4] although a slightly higher total fat content. Almonds are not legumes whereas peanuts are, so almond butter can be consumed by those looking to avoid legumes.

A tablespoon of either butter contains 95 calories, 1.5 grams of fibre, 3 g of carbohydrate, 8 grams of fat and 4 grams of protein. Also, the fat in both are mainly unsaturated, thus does not raise blood cholesterol.[5] They are also both good sources of monounsaturated fat. However, almond butter does provide more nutrients than normal peanut butter. It contains more than double the vitamin E, which helps improve your immune system and acts as an antioxidant.[6] Lastly, it contains more calcium and magnesium. Given all this, though, peanut butter does contain more vitamin B. Thus, it is hard to say which is “healthier.” One must still consult the label and make a personal decision based on individual needs. Overall, both are good sources of nutrients. It is also suggested to stay away from the “light” butters, as oftentimes they do contain less fat, but more of other adversarial ingredients.[7]

See also

References

  1. 1 2 "Calories in Almonds - Nutrition and Health Facts". About.com. Retrieved 18 September 2015.
  2. 1 2 3 USDA.gov Sunflower Seed Butter and Almond Butter as Nutrient-Rich Alternatives to Peanut Butter
  3. ↑ Vitamin E and Minerals: Eye Nutrition from Nuts - AllAboutVision.com
  4. ↑ Jenny Sugar. "Nutritional Comparison of Peanut Butter and Almond Butter". POPSUGAR Fitness. Retrieved 18 September 2015.
  5. ↑ Ravnskov, Uffe (2006-12-01). "Saturated fat does not affect blood cholesterol". The American Journal of Clinical Nutrition. 84 (6): 1550–1551. ISSN 0002-9165. PMID 17158443.
  6. ↑ "The Benefits of Almond Butter - Legendary Foods". www.legendaryfoodsonline.com. Retrieved 2016-10-26.
  7. ↑ "Which butter is better for you: almond or peanut?". The Globe and Mail. 13 January 2014. Retrieved 18 September 2015.
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