Dr. Thomas Dwan - Is It Bad For You? Approved by Dr. Thomas Dwan

Is Almond Butter Bad For You?



Short answer

Almond butter is very healthy, however, should be eaten in moderation due to the high calorie content. It also contain oxalates, which can aggravate the gallbladder or kidneys in some people.



Recommended Alternative

Long answer

Almond butter is good for you - just as good as eating regular almonds. How can that be you ask? Well, because that’s the only ingredient in almond butter! Or at least, the only necessary ingredient.

The pre-packaged almond butter you can find on the grocery shelf may include extra ingredients like cane sugar, palm oil, and sea salt. These extra ingredients essentially add flavor and keep the nut butter shelf stable for longer. But, keep in mind they also add calories. If you make almond butter at home, though, it’s as simple as roasting some raw almonds in the oven and putting them in the food processor until it reaches the desired smoothness.

Regardless of the way you get your almond butter, the almonds offer tons of health benefits, beginning with the high amounts of monounsaturated fats. These are the healthy fats that primarily reduce the risk of heart disease and control blood sugar. They can also decrease the risk of breast cancer, lower LDL cholesterol levels, minimize arthritic pain and reduce belly fat leading to weight loss. 52% of the RDA of vitamin E is contained within just a 2-tablespoon serving of almond butter which also fights against cardiovascular disease along with providing benefits to the skin, hair and nails. Almond butter is calorie dense, though, with nearly 200 calories in just 2 tablespoons, so moderation is a key element to the healthy food.

Almond butter is also a great snack for those who exercise regularly. The protein it provides can provide a substantial energy boost while also aiding in tissue repair post-workout. It can further stave off hunger between meals with the mix of protein and good fats. People with diabetes or pre-diabetes could also benefit from including almond butter in their diets because of its ability to manage insulin sensitivity.

You should also be aware that almonds contain oxalates. While these generally pose little health concern for most people, they can cause serious issues for those who have trouble breaking down oxalates. Those individuals may find themselves with kidney or gall bladder issues, commonly gallstones or kidney stones which form from the combination of oxalates and calcium.

Possible short-term side effects

  • allergic reaction: tree nut

Possible long-term side effects

Ingredients to be aware of

  • oxalates
  • added ingredients (sugar, salt, oils)
  • calories


  • boosts energy
  • reduce the risk of heart disease
  • controls blood sugar, insulin
  • lowers ldl cholesterol
  • decreases the risk of developing breast cancer
  • minimize pain and stiffness from rheumatoid arthritis
  • burns belly fat
  • healthy hair, skin, nails

Our Wellness Pick (what is this?)

Justin's Classic Almond Butter

  • Only two ingredients
  • No stir formula
  • Gluten-free
  • Keto-friendly
  • Responsibly sourced
Learn More!

Thank you for your feedback!

Written by Kristin Brown, DC, MS
Published on: 08-28-2016
Last updated: 12-01-2023

Thank you for your feedback!

Written by Kristin Brown, DC, MS
Published on: 08-28-2016
Last updated: 12-01-2023

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