Foods/Nuts & Seeds/Almond butter

Nuts & Seeds · smoothie

Almond butter

1 oz (≈23 nuts) · 28 g172 kcal

A nuts & seed that's a strong source of Vitamin E (α-tocopherol) and Copper.

Macros

Per serving

172 kcal

Energy

5.9g

Protein

5.3g

Carbs

15.5g

Fat

2.9g

Fiber

Protein 5.9 gCarbs 5.3 gFat 15.5 g

614 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 oz (≈23 nuts) (28 g), as a share of a reference adult — male, 35, moderately active.

Vitamin E (α-tocopherol)

45%

Copper

29%

Manganese

26%

Omega-6 Linoleic

22%

Riboflavin (B2)

20%

Phosphorus

20%

Good source of (≥ 20% RDA)

Vitamin E (α-tocopherol)CopperManganeseOmega-6 LinoleicRiboflavin (B2)Phosphorus

Pairs well with

What fills almond’s gaps?

Almond butter is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Thiamin (B1)+ Omega-3 ALA+ Thiamin (B1)+ Magnesium 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

Use in moderation.

Serving: 1 oz (≈23 nuts) = 28 g

A realistic daily max is about 45 g — the solver caps it so one ingredient can't dominate your day.

Daily ceiling

≈ 45 g

Share of calories

≤ 10%

Common questions

Almond butter, in brief

How many calories are in almond butter?

1 oz (≈23 nuts) (28 g) of almond butter has about 172 calories.

What is almond butter a good source of?

Almond butter is a good source of Vitamin E (α-tocopherol), Copper, Manganese, Omega-6 Linoleic, and 2 more nutrients.

Is almond butter good in a smoothie?

Yes — almond butter is one of S8D's smoothie-role foods.

Keep exploring

More nuts & seeds

All foods →

Nutrient guides

Vitamin E (α-tocopherol) Copper Manganese Omega-6 LinoleicRiboflavin (B2) Phosphorus

Put almond to work.

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