Almond Butter (Plain with Salt) – Nutritional Information & Benefits
Almond butter, particularly the plain variety with a touch of salt, is an incredibly nutrient-dense food packed with essential vitamins, minerals, and healthy fats. Its creamy texture and rich, slightly salty flavor make it a versatile ingredient for a variety of recipes, from smoothies and spreads to baking and dressings. Below is a detailed breakdown of its nutritional profile and the benefits it offers.
Nutritional Information per 100g of Almond Butter (Plain with Salt)
| Nutrient | Amount |
|---|---|
| Energy | 614 kcal |
| Protein | 20.96 g |
| Total Fat | 55.5 g |
| Saturated Fat | 6.55 g |
| Carbohydrates | 18.82 g |
| Fiber | 10.3 g |
| Sugar | 6.27 g |
| Calcium | 347 mg |
| Iron | 3.49 mg |
| Magnesium | 279 mg |
| Phosphorus | 508 mg |
| Potassium | 748 mg |
| Sodium | 227 mg |
| Zinc | 3.29 mg |
| Copper | 0.934 mcg |
| Manganese | 2.131 mg |
| Selenium | 2.4 mcg |
| Vitamin C | 0 mg |
| Thiamin (Vitamin B1) | 0.041 mg |
| Riboflavin (Vitamin B2) | 0.939 mg |
| Niacin (Vitamin B3) | 3.155 mg |
| Vitamin B6 | 0.103 mg |
| Folate | 53 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 24.21 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Almond Butter
Almond butter is not only a delicious treat but also an excellent source of various essential nutrients that contribute to overall health. Here’s how the nutritional components in almond butter can benefit your body:
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High in Healthy Fats: Almond butter is rich in monounsaturated fats, which are heart-healthy and can help maintain healthy cholesterol levels. While it contains some saturated fats (6.55 g per 100g), the majority of the fat content is healthy fat.
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Excellent Source of Protein: With nearly 21g of protein per 100g, almond butter provides a significant amount of this macronutrient, which is important for muscle repair, immune function, and overall tissue health.
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Rich in Fiber: With 10.3g of dietary fiber, almond butter promotes digestive health by aiding regular bowel movements and supporting healthy gut bacteria. Fiber also helps to manage blood sugar levels and promote feelings of fullness.
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Packed with Vitamins and Minerals: Almond butter contains a range of vitamins and minerals essential for various bodily functions:
- Magnesium (279 mg) helps support nerve function and muscle relaxation.
- Calcium (347 mg) is vital for bone and dental health.
- Iron (3.49 mg) is necessary for the production of red blood cells and helps transport oxygen throughout the body.
- Vitamin E (24.21 mg) is a powerful antioxidant that helps protect the cells from oxidative damage.
- Folate (53 mcg) is important for cellular growth and development, making it especially essential for pregnant women.
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Good Source of Potassium and Zinc: With 748 mg of potassium and 3.29 mg of zinc, almond butter contributes to electrolyte balance, muscle function, and immune system health.
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Low in Sugar: At just 6.27g of sugar per 100g, almond butter is a low-sugar alternative to many other spreads, making it a great option for those looking to limit their sugar intake.
Dietary Considerations
Almond butter is a great choice for many dietary preferences and can be incorporated into various types of diets, such as:
- Vegetarian and Vegan: A plant-based source of protein, healthy fats, and essential nutrients.
- Gluten-Free: Naturally free from gluten, making it suitable for those with celiac disease or gluten sensitivity.
- Low-Carb or Keto-Friendly: While it contains carbs, its high-fat and fiber content makes it compatible with low-carb or ketogenic diets when consumed in moderation.
- Dairy-Free: For those avoiding dairy, almond butter is an excellent non-dairy spread alternative.
- Paleo-Friendly: Almond butter fits well within a paleo diet as it is made from whole food ingredients (almonds and salt).
Allergen Information
Almond butter contains tree nuts (almonds), which are a common allergen. It is essential for individuals with nut allergies to avoid consuming almond butter. Some brands may also include additional allergens, such as gluten or soy, so it is advisable to check the label for any cross-contamination risks.
Usage Tips
Almond butter can be used in a variety of ways:
- As a Spread: Spread it on toast, pancakes, or waffles for a quick, protein-packed breakfast or snack.
- In Smoothies: Add a spoonful of almond butter to your morning smoothie for extra creaminess and a protein boost.
- Baking: Incorporate almond butter into baked goods like cookies, muffins, and brownies for a subtle nutty flavor.
- Dressings and Sauces: Whisk it into salad dressings or savory sauces to add richness and depth.
- With Fruit or Vegetables: Dip apple slices, carrots, or celery sticks in almond butter for a satisfying snack.
Conclusion
Almond butter (plain with salt) is a nutrient powerhouse, offering a wealth of essential nutrients such as protein, healthy fats, fiber, and various vitamins and minerals. Whether you use it as a spread, add it to smoothies, or incorporate it into recipes, almond butter is a versatile and healthy addition to your diet. Just be mindful of any allergies and choose varieties with minimal added sugars and preservatives for the best nutritional value.
By choosing almond butter as part of your daily meals or snacks, you’re not only enjoying a delicious treat but also nourishing your body with wholesome, nutrient-rich ingredients that support overall health.
