Almond butter
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,648 kJ (633 kcal) |
| Carbohydrates | 21 g |
| - Dietary fiber | 3.7 g |
| Fat | 59 g |
| - saturated | 5.6 g |
| - monounsaturated | 38.3 g |
| - polyunsaturated | 12.4 g |
| Protein | 15 g |
| Zinc | 3 mg (32%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database |
|
Almond butter is a food paste made from almonds. Almond butter may be crunchy or smooth, and is generally "stir" (susceptible to oil separation) or "no-stir" (emulsified). Almond butter may be either raw or roasted, describing the almonds themselves prior to grinding. Recommendations suggest refrigerating almond butter, once opened, to prevent spoilage and oil separation. [1]
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[edit] Health benefits
Almond butter is high in monounsaturated fats,[2] calcium, potassium, iron and manganese [3]. It’s considered a good source of riboflavin, phosphorus, and copper,[3] and an excellent source of vitamin E,[4] magnesium, and fiber.[2] Almond butter also provides dietary protein.
[edit] Comparison to peanut butter
Almond butter is an alternative for those with peanut allergies. It contains significantly more fiber, calcium, potassium, iron and manganese than peanut butter,[3] and about half the saturated fat.[5]
[edit] Raw versus roasted almond butter
Although the macronutrient profiles of roasted and raw almonds are similar,[6] many adherents of raw foodism believe the roasting process reduces the nutritional value of the almonds.[7] They also argue that the beneficial enzymes found in unroasted almonds are destroyed when the almonds are heated above 40 °C (104 °F).[8]
[edit] References
- ^ Smith, S.E.. "What is Almond Butter?". http://www.wisegeek.com/what-is-almond-butter.htm. Retrieved November 9, 2011.
- ^ a b Calories in Almonds
- ^ a b c http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Articles/ADA10_SunflowerAlmondButter.pdf Sunflower Seed Butter and Almond Butter as Nutrient-Rich Alternatives to Peanut Butter
- ^ Vitamin E and Minerals: Eye Nutrition from Nuts - AllAboutVision.com
- ^ http://www.fitsugar.com/Nutritional-Comparison-Peanut-Butter-Almond-Butter-3248632
- ^ Composition of Foods: Nut and Seed Products...Raw, Processed, Prepared; - US Department of Agriculture Handbook No. 8-12, September 1984:31-36
- ^ Graham, Douglas. "The Challenges of Going on a Raw Food Diet". FoodnSport.com. http://foodnsport.com/blog/articles/the-challenges-of-going-on-a-raw-food-diet.html. Retrieved 2011-03-31.
- ^ Kane, Emily. "Enzymes: The Difference Between Raw and Cooked Foods". RawFoods.com. http://www.rawfoods.com/articles/rawvscooked.html. Retrieved 2012-02-06.
