Nuts, almond butter
Category: Nut & Seed Products Characteristics: Plain, Without Salt Added
Nutrition Highlights
Serving Size
Calories
98
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 80 (81.4%) |
| Protein | 13 (13.7%) |
| Carbohydrate | 12 (12.2%) |
| Total | 98 (100%) |
Serving: 1 tbsp [16g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 8.9 (55.5%) |
| Protein | 3.4 (21.0%) |
| Carbohydrate | 3.0 (18.8%) |
| Ash | 0.5 (3.1%) |
| Water | 0.3 (1.6%) |
| Total | 16 (100%) |
Serving: 1 tbsp [16g]
Benefits
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High in healthy unsaturated fats that can help lower LDL cholesterol levels and reduce risk of heart disease
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Rich source of vitamin E which is an antioxidant that can protect cells from damage
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Contains magnesium which is important for bone health and muscle and nerve function
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Good plant-based source of protein and fiber to aid digestion and feeling of fullness
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Almonds are a nutrient-dense food providing manganese, riboflavin, phosphorus in small packages
Risks
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High in calories. A single tablespoon of almond butter contains about 100 calories
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High in fat. Almond butter is high in unsaturated fats but also contains some saturated fat which can raise LDL cholesterol levels if consumed in excess
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Potential for a nut allergy reaction. Almond butter contains almonds which are one of the top food allergens
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May displace more nutritious foods. Almond butter is energy dense and consuming too much can leave less room in the diet for nutrient-rich whole foods
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Risk of contamination. Like any raw nut or seed butter, almond butter carries a risk of contamination by pathogens especially if the nuts are not properly cleaned or stored at correct temperatures
Additional Information
Nuts, specifically almond butter without added salt, are a highly nutritious food that offers numerous health benefits. Almond butter is made by grinding almonds into a smooth and creamy spread, making it a convenient and delicious way to incorporate the nutritional benefits of almonds into your diet. Here, we will discuss the primary and secondary attributes of plain almond butter, focusing on its nutritional benefits and potential risks.
Primary attribute: Almond butter is primarily known for its high content of healthy fats. These fats mainly consist of monounsaturated fats, which have been associated with various health benefits. Monounsaturated fats help lower bad cholesterol levels, reducing the risk of heart disease and stroke. They also promote the absorption of fat-soluble vitamins, such as vitamin E, which is abundant in almonds.
Secondary attributes:
1. Protein: Almond butter is a good source of plant-based protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.
2. Fiber: Almond butter contains dietary fiber, which aids in digestion, promotes bowel regularity, and helps control blood sugar levels. Fiber also contributes to satiety, making almond butter a satisfying addition to meals or snacks.
3. Vitamins and minerals: Almond butter is rich in several essential vitamins and minerals. It is an excellent source of vitamin E, a powerful antioxidant that protects cells from damage caused by free radicals. Additionally, almond butter provides magnesium, which plays a crucial role in various bodily functions, including energy production, muscle function, and bone health.
4. Antioxidants: Almonds, and consequently almond butter, contain antioxidants that help protect against oxidative stress and inflammation. These antioxidants, such as flavonoids and phenolic compounds, have been linked to a reduced risk of chronic diseases, including heart disease and certain cancers.
5. Weight management: Despite being energy-dense, almond butter can be beneficial for weight management. Its combination of healthy fats, protein, and fiber helps promote feelings of fullness and satisfaction, potentially reducing overall calorie intake. However, portion control is essential due to its high caloric content.
Risks:
1. Caloric density: While almond butter is a nutritious food, it is high in calories. Overconsumption can lead to weight gain if not accounted for within an overall balanced diet. Moderation and portion control are key.
2. Allergies: Almonds are one of the most common nuts associated with allergies. Individuals with almond allergies should avoid almond butter to prevent allergic reactions. It is crucial to read labels carefully and ensure the product is free from cross-contamination with other nuts.
3. Oxalates: Almonds, like many other plant-based foods, contain oxalates. Oxalates can contribute to the formation of kidney stones in susceptible individuals. However, the oxalate content in almond butter is relatively low, and the risk is generally minimal for most people.
In conclusion, almond butter without added salt is a nutritious food that offers numerous health benefits. Its primary attribute is its high content of healthy fats, particularly monounsaturated fats. Almond butter also provides protein, fiber, vitamins, minerals, and antioxidants. However, it is important to consume almond butter in moderation due to its high caloric density. Individuals with almond allergies should avoid it, and those prone to kidney stones should be cautious. Overall, incorporating almond butter into a balanced diet can be a valuable addition to promote overall health and well-being.