Does almond butter contain a lot of sugar?

November 30, 2025 •

4 min read

According to the USDA, a two-tablespoon serving of plain, unsalted almond butter contains approximately 2 grams of naturally occurring sugar, which is a relatively low amount. The real question of whether almond butter contains a lot of sugar depends on the specific brand and if it has added sweeteners.

Quick Summary

Pure, natural almond butter has minimal sugar, while flavored or sweetened versions often contain added sugars. Checking the ingredient list is crucial for determining the actual sugar content. This practice ensures you select a healthier option that aligns with your dietary goals.

Key Points

Not all almond butter is the same: While plain, natural versions contain very little sugar, many commercial brands add sweeteners, significantly increasing the sugar content.
Read the ingredient list first: The simplest and healthiest almond butters list only almonds and possibly salt as ingredients, with no added sugars.
Check for 'Added Sugars': Nutrition labels often have a specific line for 'Added Sugars.' For the lowest sugar option, aim for 0g in this category.
Low sugar almond butter is heart-healthy: The high concentration of monounsaturated fats in natural almond butter can help improve cholesterol levels.
Almond butter is beneficial for blood sugar management: Its low carbohydrate, high-fiber, and high-fat profile helps regulate blood sugar levels.
Make it yourself for ultimate control: For absolute certainty about sugar content and ingredients, making your own almond butter at home is a straightforward option.

Understanding Sugar in Almond Butter

For many health-conscious consumers, almond butter is a staple due to its reputation as a nutritious alternative to other spreads. However, the misconception that all almond butter is low in sugar can be misleading. The key distinction lies between pure, natural almond butter and commercially processed versions with added ingredients.

The Difference Between Natural and Flavored Almond Butter

Natural almond butter, with a simple ingredient list of just almonds (and sometimes a little salt), contains only the minimal, naturally occurring sugars from the almonds themselves. This means a standard serving will have less than 2 grams of sugar. This makes it an excellent choice for those monitoring their sugar intake, such as individuals with diabetes or those following a low-sugar diet. In contrast, many flavored or conventionally made almond butters include added sugars, such as cane sugar, honey, or other sweeteners, to enhance the taste. These additions can significantly increase the total sugar count per serving, transforming what should be a healthy fat source into a sugar-heavy treat.

How to Read the Nutrition Label

Choosing the right almond butter for your health goals requires careful inspection of the nutrition label. Here's what to look for:

Ingredient List: The best brands have a short, simple ingredient list, ideally with just 'almonds' and maybe 'salt'. Avoid products with added sweeteners like sugar, corn syrup, or honey listed in the first few ingredients.
Total Sugars: This line on the nutrition panel tells you the total sugar content, including both naturally occurring and added sugars. For truly low-sugar options, this number should be very low, typically 2 grams or less per 2-tablespoon serving.
Added Sugars: Some labels now specifically list 'Added Sugars,' which is an even clearer indicator of sweeteners. Look for a product with 0g of added sugars.

Comparing Almond Butter and Peanut Butter

When comparing the sugar content of almond butter to its more popular cousin, peanut butter, almond butter generally comes out on top for naturally lower sugar levels. However, as with all nut butters, the presence of added sugar is the most important factor to consider.


Feature	Plain Almond Butter	Plain Peanut Butter
Naturally Occurring Sugar (per 2 tbsp)	~2g	~3-3.5g
Monounsaturated Fat	Higher	Lower
Fiber	Higher	Lower
Vitamin E	Higher	Lower
Calcium	Higher	Lower

The Health Benefits of Low-Sugar Almond Butter

Choosing a low-sugar, natural almond butter offers numerous health advantages beyond just avoiding excess sugar. These benefits include:

Heart Health: The high content of monounsaturated fats helps lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol, promoting cardiovascular well-being.
Weight Management: Despite being calorie-dense, the healthy fats, protein, and fiber in almond butter promote satiety, which can help control appetite and prevent overeating.
Blood Sugar Regulation: For those managing blood sugar, the low-carb and high-fiber profile helps prevent rapid spikes in glucose levels.
Rich in Nutrients: Almond butter is an excellent source of essential minerals like magnesium, calcium, and iron, as well as a great source of Vitamin E, a powerful antioxidant.

Best Practices for Choosing and Using Almond Butter

To ensure you're getting the healthiest option, follow these tips:

Check the Ingredient List First: Prioritize brands with the fewest ingredients possible. "Almonds" and maybe "salt" are all you need.
Consider Homemade: Making your own almond butter at home is an easy process that guarantees no added sugars or preservatives.
Choose Natural/Unsweetened: Always opt for products labeled "natural" or "unsweetened" if you can't make your own. The less processing, the better.
Portion Control: Given its calorie density, sticking to the recommended 1-2 tablespoon serving size is wise for weight management.

Conclusion

In conclusion, whether almond butter contains a lot of sugar depends entirely on the product you choose. Natural, unadulterated almond butter contains only a small amount of naturally occurring sugar. However, many commercial varieties are loaded with added sweeteners to appeal to a wider palate. By becoming a savvy label reader and prioritizing simplicity in your ingredient list, you can easily find a low-sugar almond butter that is a beneficial and delicious addition to your diet. Your careful selection will pay off in better health outcomes and a more satisfying snack.

The Importance of Label Reading

Reading labels is not just for dieters; it's an essential skill for anyone looking to make informed decisions about their health. The food industry often uses marketing terms like "natural" or "wholesome" that don't always reflect the true nutritional value. By actively looking for the "Added Sugars" line, you can cut through the marketing noise and choose a product that supports your goals.

Frequently Asked Questions

Yes, pure, unsweetened almond butter is an excellent option for a low-sugar diet. It contains only a minimal amount of naturally occurring sugars from the almonds themselves, with no added sweeteners.

To identify added sugar, check the product's ingredient list. Look for terms like "sugar," "cane sugar," "honey," or "corn syrup." The nutritional facts panel also often lists "Added Sugars," which should be 0g in low-sugar options.

In their natural, unsweetened forms, almond butter typically has slightly less naturally occurring sugar than peanut butter. However, the presence of added sugars in either product is a more significant factor.

Choosing a low-sugar almond butter helps you avoid unnecessary sweeteners while still benefiting from the healthy fats, protein, fiber, and micronutrients like Vitamin E and magnesium that almonds provide.

Homemade almond butter can be healthier because you have complete control over the ingredients, ensuring there are no added sugars, salts, or oils. It's a simple process that guarantees a pure, nutritious spread.

Instead of pre-sweetened versions, you can add flavor to plain almond butter with a sprinkle of cinnamon, a dash of vanilla extract, or by mixing it with fruit like mashed bananas or berries.

No, unsweetened almond butter is unlikely to cause a blood sugar spike. Its high content of healthy fats, protein, and fiber slows down glucose absorption, which helps regulate blood sugar levels.