How Many Calories Are in 2 Tablespoons of Walnut Butter?

November 26, 2025 •

3 min read

According to nutritional data, a standard two-tablespoon serving of walnut butter contains approximately 190 to 220 calories, though the exact amount can vary by brand and preparation. This rich, creamy spread is not only a source of calories but also a powerhouse of beneficial nutrients, including healthy fats, proteins, and essential minerals.

Quick Summary

A standard two-tablespoon serving of walnut butter typically provides between 190 and 220 calories, primarily from healthy fats. This nutrient-dense spread is also a good source of omega-3 fatty acids, protein, and antioxidants, making it a healthful addition to many diets.

Key Points

Calorie Range: 2 tablespoons of walnut butter typically contain between 190 and 220 calories, depending on the brand and any added ingredients.
Nutrient-Dense: Despite its high-calorie count, it is a nutrient-dense food rich in healthy polyunsaturated fats, protein, and fiber.
Rich in Omega-3s: Walnut butter is an excellent source of the plant-based omega-3 fatty acid, ALA, which is crucial for heart and brain health.
Antioxidant Power: The product contains antioxidants, particularly in the skin of the walnuts, that help fight inflammation.
Ingredient Variations: The final calorie count can be influenced by added sugars, oils, or salt, so checking the nutrition label is important.
Versatile Use: Walnut butter can be used in smoothies, on toast, as a baking ingredient, or as a dip for fruits and vegetables.
Portion Control is Key: As with all calorie-dense foods, moderation and portion control are important for integrating walnut butter into a balanced diet.

Nutritional Breakdown of Walnut Butter

While the primary concern for many is the caloric content, understanding the full nutritional profile of walnut butter offers a more complete picture of its health benefits. A standard 2-tablespoon (32-gram) serving, containing roughly 190-220 calories, is packed with more than just energy.

Key Macronutrients per 2 Tablespoons

Total Fat: Around 18-21 grams, with the majority being heart-healthy polyunsaturated and monounsaturated fats.
Protein: Approximately 4-5 grams, contributing to satiety and muscle repair.
Carbohydrates: About 4-6 grams, with a portion of that coming from dietary fiber.

Essential Micronutrients

Walnut butter also provides a significant boost of important micronutrients:

Omega-3s: An excellent source of the plant-based omega-3 fatty acid, alpha-linolenic acid (ALA), which is beneficial for heart and brain health.
Magnesium: This mineral supports muscle and nerve function and bone health.
Copper: Essential for immune function and blood vessel development.
Manganese: Plays a role in nutrient metabolism and bone formation.

Factors Influencing Calorie Count

Several factors can cause variations in the caloric content of walnut butter, even for the same serving size.

Added Ingredients

Some commercial brands add sweeteners like honey or sugar to enhance flavor, which increases the total carbohydrate and calorie count.
Added oils, especially unhealthy ones, can also increase calories and reduce the overall nutritional value.

Roasting vs. Raw Walnuts

The use of toasted walnuts can give the butter a deeper, richer flavor but does not significantly alter the macronutrient or caloric profile.
Raw walnut butter tends to be creamier and slightly milder in taste.

Processing

Differences in processing, including the amount of oil released and the presence of added ingredients, can slightly shift the final calorie count. Checking the nutrition label is always the most accurate method.

Comparison of Nut Butters: Walnut vs. Others

To put walnut butter's calorie and nutrient density into perspective, here's a comparison with other popular nut butters based on a two-tablespoon serving.


Nutrient	Walnut Butter	Almond Butter	Peanut Butter
Calories	~190-220	~190-200	~190-200
Omega-3 (ALA)	Excellent source	None listed	None listed
Protein	~4-5g	~7g	~8g
Vitamin E	Good source (gamma-tocopherol)	High source	Moderate source
Calcium	~30mg	More than peanut butter	Less than almond butter

Walnut butter stands out for its high omega-3 content, making it particularly beneficial for heart and brain health. While other nut butters may offer higher protein or different vitamins, the unique fat profile of walnuts is a key differentiator.

How to Incorporate Walnut Butter into a Healthy Diet

Because of its nutrient density, walnut butter is a versatile ingredient that can be integrated into many healthy meal plans. Here are some ideas:

Smoothies: A tablespoon or two adds healthy fats and a creamy texture to any smoothie.
Toast and Oatmeal: Swirl it into a bowl of oatmeal or spread it on whole-grain toast for a filling, high-energy breakfast.
Snack Pairings: Use it as a dip for apple slices, celery sticks, or other fruits and vegetables.
Baking: Substitute walnut butter for other fats in baked goods like cookies or muffins.
Savory Dishes: Create a nutty, creamy sauce for savory stir-fries or dress a salad with a walnut butter-based dressing.

Conclusion

In summary, 2 tablespoons of walnut butter typically contain 190 to 220 calories, but this is a calorie investment that comes with a significant nutritional payoff. It is a rich source of healthy fats, particularly omega-3s, and provides essential vitamins and minerals that support overall health. When choosing a walnut butter, check the label for unnecessary added sugars or oils to ensure you're getting the purest, most nutrient-dense product possible. By incorporating this potent nut butter into your diet in moderation, you can enjoy its unique flavor and reap its numerous health benefits, making it a smart and satisfying dietary choice.

Tips for Enjoying Walnut Butter Responsibly

To make the most of walnut butter, consider these points:

Portion Control: Due to its high-calorie density, stick to the recommended serving size to avoid over-consumption.
Read the Label: Always check the ingredients list to select a product with minimal additives.
Homemade is Best: For complete control over ingredients and freshness, consider making your own walnut butter at home.
Storage: Store homemade walnut butter in the refrigerator to prolong freshness.

Incorporating walnut butter thoughtfully can elevate both the flavor and nutritional value of your meals and snacks. For more information on the specific benefits of walnuts, see the official California Walnuts website.

Frequently Asked Questions

Walnut butter is often considered healthier due to its superior omega-3 fatty acid content (ALA), which is especially beneficial for heart health. While peanut butter is higher in protein, both are nutritious choices when consumed in moderation.

The main health benefits of walnut butter include its rich supply of omega-3s, antioxidants, and anti-inflammatory properties. It supports heart health, cognitive function, and may help regulate blood sugar.

Yes, when consumed in moderation, walnut butter can aid in weight loss. Its combination of healthy fats, protein, and fiber promotes satiety, helping to keep you full longer and reduce overall calorie intake.

Store-bought walnut butter is typically shelf-stable and can be kept in a cool, dark pantry. However, homemade walnut butter or products without emulsifiers should be refrigerated to prevent the oil from separating and the spread from going rancid.

Roasting walnuts does not significantly alter the overall calorie count of the resulting butter. It does, however, affect the flavor, giving it a deeper, nuttier taste.

When purchasing walnut butter, look for products with a simple ingredient list, preferably just 'walnuts'. Avoid those with added sugars, hydrogenated oils, or excessive salt.

Homemade walnut butter offers complete control over ingredients and freshness. It may also have a slightly different texture and flavor, as commercial brands often add emulsifiers for consistency. Homemade versions should be refrigerated, while many store-bought ones do not require it before opening.