You Ask, I Answer: Almond Butter

Any idea how much almond butter you need to eat to get the same benefits in one ounce of almonds?

Oddly, I love almond butter but don't care for whole almonds.

-- "wife2abadge"
Via the blog

Yes, slightly less than an ounce (or two tablespoons.)

The nutritional profile of an ounce of pure almond butter is equal to 1.1 ounces of whole almonds.

Another way to think about it: it takes approximately 25 or 26 individual almonds to make one ounce/two tablespoons of almond butter.

You Ask, I Answer: Almond Milk

I am trying out almond milk and wondering why calcium is listed [on the nutrition label] as 0% [per serving] when it is made from almond base made from almonds.

What are your thoughts about almond milk, anyway?

-- Dennise O'Grady
Bay Head, NJ

"Almond base" is basically a combination of almonds and water.

In order to save money, many companies that sell almond milk use a pretty high water to almond ratio.

Consider the following: 23 almonds contain 7% of the Daily Value calcium.

Thereby, if your brand of almond milk contains zero percent of the calcium Daily Value per serving, it's fair to conclude that each serving probably contains two or three actual almonds (eleven almonds provide 3.3 percent of the Daily Value, 6 almonds provide 1.82 percent, and three almonds provide .91 percent.)

Almond butter, meanwhile, lists almond as its sole ingredient.

It is no surprise, then, to see that two tablespoons provide ten percent of the calcium daily value (this means that it takes approximately 35 almonds to make two tablespoons of almond butter!)

My thoughts on almond milk aren't particularly strong either way.

I enjoy the taste quite a bit myself, but I wouldn't suggest that anyone specifically seek it out or avoid it.

I do, however, recommend that people choose varieties fortified with calcium and vitamin D, particularly if they are vegan.

You Ask, I Answer: Nut Butters

I am allergic to peanuts, so peanut butter is out of the question for me.

Of all the other nut butters, which is the most nutritious?

-- Danielle Spolner
San Francisco, CA

All nut butters share similar nutritional profiles.

Peanut, almond, cashew, sunflower seed, and soynut butters all offer protein, healthy fats, and between 175 and 200 calories in a 2 tablespoon serving.

One big plus about almond, cashew, and sunflower seed butters is that they are only available in natural form (meaning they exclusively made of crushed nuts and, in some cases, salt), whereas some brands of peanut and soy butters add partially hydrogenated oils (trans fats) and sugar.

That said, there are a few differences worth pointing out.

Almond butter is the most caloric, but it also offers the highest amount of monounsaturated (heart healthy) fat, vitamin E, and manganese. Of all the nut butters, it has the lowest protein content (4 grams per serving.)

Cashew butter offers the same amount of calories as peanut butter but offers the least amount of vitamin E per serving (2 percent of the Daily Value.)

Sunflowerseed butter is very similar to peanut butter, but offers half the monounsaturated fats.

Soy butter is the highest in protein and lowest in calories. It also, however, provides the lowest value of monounsaturated fats.

Since the differences are quite minimal, I suggest you simply pick the one you enjoy most.