Almond Butter: Healthy Superfood or Calorie Bomb? (Everything You Need to Know)

Whether in porridge, as a vegan spread, or spooned straight from the jar: Almond butter has become indispensable in the modern fitness kitchen. But with around 600 calories per 100 grams, many ask themselves: Is this really healthy, or am I falling into a calorie trap?

In this article, you will learn everything about the nutritional values, the difference between white and brown butter, and why almond butter can help you lose weight despite the calories.

What Actually Is Almond Butter?

Unlike many conventional nut nougat creams from the supermarket, which are often full of sugar and palm oil, real organic almond butter (like the one from Bett’r) consists of exactly one ingredient: 100% almonds.

The nuts are gently roasted and ground until their own almond oil is released and a creamy paste is formed. There are no hidden fats, no added sugar, and no preservatives. This makes it a pure natural product and one of the best sources of healthy fats.

White vs. Brown Almond Butter: The Difference

When you stand in front of the shelf, you are often spoiled for choice. Which is better?

1. White Almond Butter (Blanched):

• Production: The almonds are blanched and freed from their brown skin before grinding.
• Taste: Very mild, fine, and slightly sweet.
• Use: Perfect as a cream substitute in sauces, for fine desserts, or vegan mayonnaise.
• 👉 View Bett’r Organic White Almond Butter here

2. Brown Almond Butter (Whole Grain):

• Production: The almonds are roasted and processed with their skin.
• Taste: Strong, nutty, and aromatic (roasted flavors).
• Nutritional Values: Contains slightly more fiber since the skin is processed along with it.
• Use: Ideal as a spread, in muesli, or for savory dressings.
• 👉 View Bett’r Organic Brown Almond Butter here

 

Is Almond Butter Healthy? (Nutritional Values & Benefits)

Short answer: Yes, absolutely. Almond butter is a real nutrient package. It not only provides energy but also supplies your body with essential micronutrients.

The Most Important Benefits at a Glance:

• Plant-Based Protein: With approx. 20-25g of protein per 100g, it is an excellent protein source for vegans and athletes.
• Healthy Fats: It consists largely of mono- and polyunsaturated fatty acids, which are good for the cardiovascular system.
• Vitamin E & Magnesium: Almonds are rich in Vitamin E (a strong antioxidant for the skin) and Magnesium (important for muscles and nerves).
• Calcium: Especially important for vegans – almonds have one of the highest calcium contents among nuts.

 

Does Almond Butter Make You Fat? (The Calorie Check)

 

Here comes the ultimate question: Is almond butter a calorie bomb? With approx. 600 to 650 kcal per 100g, it is definitely a high-energy food.

But: The quality of the calories matters.

1. Satiety: Due to the high proportion of fiber and proteins, almond butter makes you full very quickly. A teaspoon in porridge keeps your blood sugar level stable – unlike jam, which triggers cravings.
2. Metabolism: Studies show that the body does not fully absorb all calories from nuts, as part of the fat structures is excreted undigested.

Conclusion: Almond butter does not make you fat as long as you enjoy it in moderation (1-2 tablespoons per day). It can even help with weight loss because it prevents cravings.

 

Almond Butter Uses: 3 Simple Recipes

You bought a jar and don't know what to do with it? Here are three quick ideas:

1. The "Golden Porridge" (Breakfast)

Stir a teaspoon of white almond butter and a pinch of turmeric into your warm oatmeal. This makes the porridge as creamy as pudding.

2. The 2-Minute Dressing (Savory)

Mix 1 tbsp brown almond butter, 1 tbsp lemon juice, some water, salt, and pepper. Perfect over oven-roasted vegetables or Buddha Bowls.

3. Date Snack (The Energy Kick)

Take a Medjool date, remove the pit, and fill it with Bett’r almond butter. Optional: Dip in chocolate drops. Better than any chocolate bar!

 

Storage: How It Stays Fresh for a Long Time

 

Pure natural almond butter without additives often settles an oil layer on the surface. That is a good sign! It means that no artificial emulsifiers were used.

• Tip: Stir the butter vigorously before each use so it becomes creamy again.
• Store it in a cool and dark place (pantry is sufficient, fridge makes it very firm).

 

Frequently Asked Questions (FAQ)

 

How much almond butter can you eat per day? As a guideline, 1 to 2 tablespoons (approx. 15–30g) per day apply. This provides valuable nutrients without blowing up the calorie balance.

Is almond butter suitable for babies? Yes, white almond butter is often recommended for complementary feeding, as it is very mild, low in allergens (compared to peanut), and rich in calcium.

What is the difference between almond butter and peanut butter? Peanut butter is technically legume butter. Almond butter contains more Vitamin E, Magnesium, and Calcium and has a better fatty acid profile (more Omega-9).

 

Conclusion: Superfood or Calorie Bomb?

 

Almond butter is definitely a superfood. It provides valuable plant-based protein, protects cells with Vitamin E, and tastes incredibly delicious. You can easily defuse the "calorie bomb" by enjoying it consciously.

Do you want to try the creamiest almond butter? Discover now the Organic Almond Butters from Bett’r – 100% nuts, without palm oil, and incredibly melt-in-the-mouth.

👉 Click here and buy Bett’r Organic Almond Butter