Almond butter
Checked by us One serving: 15 g · 92 kcal
Lots of vitamin E.
Go easy: aflatoxins can add up.
Worth knowing for some people: choking risk under age 4.
Good for
How we counted this
What one serving (15 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
3.63 mg in one serving: 24% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
21 more nutrients below “a lot”
- Some
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.14 mg in one serving: 11% of the 1.3 mg a day men need, 13% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Some
Magnesium
Your muscles and nerves need it to work.
Learn more
41.9 mg in one serving: 10% of the 400 mg a day men need, 14% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
3.14 g in one serving: 6% of the 56 g a day men need, 7% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.87 mg in one serving: 5% of the 16 mg a day men need, 6% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
52.1 mg in one serving: 5% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.49 mg in one serving: 4% of the 11 mg a day men need, 6% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
1.55 g in one serving: 4% of the 38 g a day men need, 6% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
112 mg in one serving: 3% of the 3,400 mg a day men need, 4% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.52 mg in one serving: 7% of the 8 mg a day men need, 3% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
7.95 µg in one serving: 2% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.02 mg in one serving: 2% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
7.82 mg in one serving: 1% of the 550 mg a day men need, 2% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.36 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.01 mg in one serving: 1% of the 1.2 mg a day men need, 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
1.05 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Watch out
How we counted this
Aflatoxins
Go easyLong exposure raises the risk of liver cancer.
Learn more
+7.9–117% a serving a day adds to an average adult’s intake from all food
That share is for one serving, 15 g, every day. Eaten once a week instead, the same serving adds a seventh as much: 1.1–17%, not 7.9–117%.
No amount of aflatoxins is proven harmless, so we compare with what people already take in instead of counting to a limit. We flag a food only when a daily serving would double that average.
“Go easy” here because agencies’ estimates of what an average adult takes in differ, and against the lowest of them a serving a day can double it.
One serving carries 18 ng (AFB1, 15 g × 1.2011 µg/kg)
How we got this
The dataset’s rating: Go easy: can double average intake
May exceed: no safe level of aflatoxin B1 is set; EFSA's 2020 reference point is a benchmark dose lower limit (BMDL10) of 0.4 µg/kg body weight/day. A 15.0 g serving at the upper-bound mean for almonds (1.2011 µg/kg, 1,836 EFSA results, 91.7% non-detects) carries 18 ng, 0.257 ng/kg body weight. That is 7.9–19% of the adult upper-bound average intake (1.35–3.25 ng/kg body weight/day) but 53–117% of the lower-bound average (0.22–0.49), so at the low end one serving can double intake; at the lower-bound mean of 0.8408 µg/kg it is 37–82%. The data are for whole almonds, not butter.
Acrylamide
Nothing to watchYou’d need about 6 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 8.5–19% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 5.34 µg (15 g × 356 ng/g)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level of acrylamide is set (EFSA 2015 benchmark), so the rating rests on what a serving adds to average intake. The CFIA mean for almond butter itself is 356 µg/kg (25 retail samples, range 15–940), so a 15.0 g serving carries 5.3 µg, which adds 8.5–19% to EFSA's adult mean intake of 0.4–0.9 µg/kg body weight/day (28–63 µg/day at 70 kg), under doubling. The highest sample alone would give 14 µg a serving, 22–50% of average intake.
Checked for cyanogenic glycosides, nickel, cadmium, aluminum and lead: fine at normal amounts.
Cyanogenic glycosides
Nothing to watchYou’d need about 21 servings in one sitting of this food alone to reach the limit.
Learn more
One serving carries 67.5 µg (total cyanide, 15 g × 4.5 mg/kg)
How we got this
310 g in one sitting reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2019 acute reference dose for cyanide is 20 µg/kg body weight, 1,400 µg for a 70 kg adult in one sitting. Sweet almonds average 4.5 mg total cyanide/kg (EFSA, 35 samples, 17% non-detects), so about 311 g of sweet-almond product in one sitting would reach it. A 15.0 g serving carries 67.5 µg, 4.8% of the limit.
Nickel
Nothing to watchYou’d need about 51 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 13.3 µg (15 g × 0.889 µg/g)
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 1,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 15 g a day, which stays within the 760 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake for nickel is 13 µg/kg body weight/day, 910 µg/day for 70 kg. At a lower-bound mean of 0.889 µg/g (CFIA, 97 samples, all positive), about 1,020 g of almond butter a day eaten alone would reach it; a 15.0 g serving carries 13.3 µg, 1.5% of the limit.
EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi.org · grade B
Cadmium
Nothing to watchYou’d need about 45 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.16 µg (15 g × 10.8 µg/kg)
How we got this
A serving a day adds 0.9% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 16,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 105 g a week, which stays within the 4,700 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.92% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Aluminum
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 61.5 µg (15 g × 4.10 µg/g)
How we got this
17,000 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2008 tolerable weekly intake for aluminium is 1 mg/kg body weight/week, 70,000 µg/week for a 70 kg adult. At a lower-bound mean of 4.10 µg/g (CFIA, 97 samples, whole almonds rather than butter), about 17,100 g of almond butter a week eaten alone would reach it. A 15.0 g serving every day (105 g a week) adds about 430 µg a week, 0.6% of the limit; other sources are not counted.
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.1–0.3% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.05 µg (15 g × 2.98 µg/kg)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level of lead is set, so there is no grams figure; the rating rests on what a serving adds to an average adult's daily lead intake. One 15.0 g serving carries 0.045 µg, which is 0.1–0.3% of that intake (37.5 and 13.6 µg/day as denominators). The CFIA mean of 2.98 µg/kg is a lower bound over 97 samples, 59 of them positive.
For some people
Flag for children under four. The reason changes with the form: whole almonds are listed as unsafe nuts; almond butter is a sticky spread, and the guidance says peanut butter 'served alone, or on a spoon' is potentially unsafe and should be 'thinly spread' on crackers or toast.
Measured, not rated: 57.5 mg oxalate (15 g × 383 mg/100 g)
Learn more
We haven’t rated this food for oxalate. We count only a figure that comes from a grade A or B source and says it was measured per 100 g of the food as eaten, and none of the figures here does both.
How we got this
Not rated: no agency sets an intake limit for oxalate, so this is a value only, of interest to people who form calcium-oxalate stones. Almonds are listed at 383 mg/100 g (two secondary sources give 383–407), so a 15.0 g serving of almond butter carries about 57.5 mg, in the 'moderate' class (25–99 mg a serving) of the Oxalosis and Hyperoxaluria Foundation list. No almond-butter value exists in the sources; the whole-almond figure is carried over.
Worth knowing
No limit applies, so none is rated.
Sugar
0.7 g of sugar in a 15 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Shown as context, not rated: EFSA's 2020 tolerable weekly intake for ochratoxin A is 0.12 µg/kg body weight/week, but it is not applied as a limit here. The CFIA mean for almond butter itself is 0.05013 ng/g with non-detects counted as zero; only 3 of 8 samples had any (maximum 0.221 ng/g), so a 15.0 g serving carries 0.75 ng. Eight samples is small.
Context only, a handling and sourcing record, not a dose or a rate: nut butters have a Salmonella recall history (low-moisture foods keep the organism). No Canadian prevalence survey of almond butter was found. Tahini's own rows carry the survey data.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 15 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For vitamin E: no other breakfast foods or snacks we’ve checked give clearly more, in the same 15 g.
Sunflower seeds, dry-roasted would lead this list, but it’s left out (Cadmium: go easy).
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Sunflower seeds, dry-roasted would lead this list, but it’s left out (Cadmium: go easy).
None of the 26 other breakfast foods or snacks we could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Sunflower seeds, dry-roasted (Cadmium: go easy).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Almond butter, smooth, plain
How the serving was set: 15 g (Health Canada TRA O.3, peanut butter and nut butters, including tahini; 1 tbsp = 15 g)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Calcium | 347 mg | 52.05 mg | 56.51 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| 347 mg | 52.05 mg | 56.51 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2605 | C | |
| Carbohydrate | 18.82 g | 2.82 g | 3.07 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Choline | 52.1 mg | 7.82 mg | 8.49 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Energy | 614 kcal | 92.1 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | Canadian Nutrient File 2026 #2605 | C |
| Fat | 55.5 g | 8.33 g | 9.04 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Fatty acids, total saturated | 4.152 g | 0.62 g | 0.68 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Fibre | 10.3 g | 1.55 g | 1.68 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Folate | 53 µg | 7.95 µg | 8.63 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Iron | 3.49 mg | 0.52 mg | 0.57 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Magnesium | 279 mg | 41.85 mg | 45.44 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Niacin (B3, niacin equivalents) | 5.805 mg | 0.87 mg | 0.95 mg | listed used | Canadian Nutrient File 2026 #2605 | C |
| Phosphorus | 508 mg | 76.2 mg | 82.74 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Potassium | 748 mg | 112.2 mg | 121.82 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Protein | 20.96 g | 3.14 g | 3.41 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Riboflavin (B2) | 0.939 mg | 0.14 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Selenium | 2.4 µg | 0.36 µg | 0.39 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Sodium | 7 mg | 1.05 mg | 1.14 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Sugars | 4.43 g | 0.66 g | 0.72 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Thiamin (B1) | 0.041 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Vitamin B6 | 0.103 mg | 0.02 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Vitamin E | 24.21 mg | 3.63 mg | 3.94 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Vitamin K1 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Water | 1.64 g | 0.25 g | 0.27 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Zinc | 3.29 mg | 0.49 mg | 0.54 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 1 µg | 0.15 µg | 0.16 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Copper | 0.934 mg | 0.14 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Ash | 3.09 g | 0.46 g | 0.5 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Starch | 0.08 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Sucrose | 4.34 g | 0.65 g | 0.71 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Glucose | 0.02 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Fructose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Maltose | 0.07 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Energy | 2,568 kj | 385.2 kj | 418.24 kj | listed used | US food database (USDA SR Legacy) #168588 | C |
| Vitamin A, IU | 1 iu | 0.15 iu | 0.16 iu | listed used | US food database (USDA SR Legacy) #168588 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #168588 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Tocopherol, beta | 0.53 mg | 0.08 mg | 0.09 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Tocopherol, gamma | 1.01 mg | 0.15 mg | 0.16 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Folate, food | 53 µg | 7.95 µg | 8.63 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Folate, DFE | 53 µg | 7.95 µg | 8.63 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Tryptophan | 0.159 g | 0.02 g | 0.03 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Threonine | 0.555 g | 0.08 g | 0.09 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Isoleucine | 0.813 g | 0.12 g | 0.13 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Leucine | 1.483 g | 0.22 g | 0.24 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Lysine | 0.612 g | 0.09 g | 0.1 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Methionine | 0.122 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Cystine | 0.242 g | 0.04 g | 0.04 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Phenylalanine | 1.149 g | 0.17 g | 0.19 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Tyrosine | 0.595 g | 0.09 g | 0.1 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Valine | 0.937 g | 0.14 g | 0.15 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Arginine | 2.382 g | 0.36 g | 0.39 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Histidine | 0.55 g | 0.08 g | 0.09 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Alanine | 0.99 g | 0.15 g | 0.16 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Aspartic acid | 2.397 g | 0.36 g | 0.39 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Glutamic acid | 5.912 g | 0.89 g | 0.96 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Glycine | 1.472 g | 0.22 g | 0.24 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Proline | 0.915 g | 0.14 g | 0.15 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Serine | 0.926 g | 0.14 g | 0.15 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| SFA 14:0 | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| SFA 16:0 | 3.192 g | 0.48 g | 0.52 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| SFA 18:0 | 0.938 g | 0.14 g | 0.15 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| SFA 20:0 | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| MUFA 18:1 | 32.143 g | 4.82 g | 5.24 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| PUFA 18:2 | 13.605 g | 2.04 g | 2.22 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| PUFA 18:3 | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | Canadian Nutrient File 2026 #2605 | C |
| SFA 22:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| MUFA 16:1 | 0.248 g | 0.04 g | 0.04 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| MUFA 20:1 | 0.019 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | Canadian Nutrient File 2026 #2605 | C |
| Phytosterols | 139 mg | 20.85 mg | 22.64 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Stigmasterol | 3 mg | 0.45 mg | 0.49 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Campesterol | 6 mg | 0.9 mg | 0.98 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Beta-sitosterol | 131 mg | 19.65 mg | 21.34 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Fatty acids, total monounsaturated | 32.445 g | 4.87 g | 5.28 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Fatty acids, total polyunsaturated | 13.613 g | 2.04 g | 2.22 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| SFA 15:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| SFA 17:0 | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| MUFA 17:1 | 0.035 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168588 | C |
| Lutein + zeaxanthin | 1 µg | 0.15 µg | 0.16 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Manganese | 2.131 mg | 0.32 mg | 0.35 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Niacin (B3, preformed) | 3.155 mg | 0.47 mg | 0.51 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Pantothenic acid (B5) | 0.318 mg | 0.05 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #168588 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168588 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · No cap: no safe level of acrylamide is set (EFSA 2015 benchmark), so the rating rests on what a serving adds to average intake. The CFIA mean for almond butter itself is 356 µg/kg (25 retail samples, range 15–940), so a 15.0 g serving carries 5.3 µg, which adds 8.5–19% to EFSA's adult mean intake of 0.4–0.9 µg/kg body weight/day (28–63 µg/day at 70 kg), under doubling. The highest sample alone would give 14 µg a serving, 22–50% of average intake. · CFIA 2013–2015 · B
- Aflatoxins · Go easy: can double average intake · May exceed: no safe level of aflatoxin B1 is set; EFSA's 2020 reference point is a benchmark dose lower limit (BMDL10) of 0.4 µg/kg body weight/day. A 15.0 g serving at the upper-bound mean for almonds (1.2011 µg/kg, 1,836 EFSA results, 91.7% non-detects) carries 18 ng, 0.257 ng/kg body weight. That is 7.9–19% of the adult upper-bound average intake (1.35–3.25 ng/kg body weight/day) but 53–117% of the lower-bound average (0.22–0.49), so at the low end one serving can double intake; at the lower-bound mean of 0.8408 µg/kg it is 37–82%. The data are for whole almonds, not butter. · EFSA 2020 · A
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's 2008 tolerable weekly intake for aluminium is 1 mg/kg body weight/week, 70,000 µg/week for a 70 kg adult. At a lower-bound mean of 4.10 µg/g (CFIA, 97 samples, whole almonds rather than butter), about 17,100 g of almond butter a week eaten alone would reach it. A 15.0 g serving every day (105 g a week) adds about 430 µg a week, 0.6% of the limit; other sources are not counted. · CFIA chemical residue monitoring (2016–2023) · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.92% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · CFIA chemical residue monitoring (2016–2023) · B
- Choking risk under age 4 · Worth knowing · Flag for children under four. The reason changes with the form: whole almonds are listed as unsafe nuts; almond butter is a sticky spread, and the guidance says peanut butter 'served alone, or on a spoon' is potentially unsafe and should be 'thinly spread' on crackers or toast. · Health Canada, Nutrition for Healthy Term Infants: Recommendations… · B
- Cyanogenic glycosides · Nothing to watch: under the limit · No cap: EFSA's 2019 acute reference dose for cyanide is 20 µg/kg body weight, 1,400 µg for a 70 kg adult in one sitting. Sweet almonds average 4.5 mg total cyanide/kg (EFSA, 35 samples, 17% non-detects), so about 311 g of sweet-almond product in one sitting would reach it. A 15.0 g serving carries 67.5 µg, 4.8% of the limit. · EFSA 2019 · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level of lead is set, so there is no grams figure; the rating rests on what a serving adds to an average adult's daily lead intake. One 15.0 g serving carries 0.045 µg, which is 0.1–0.3% of that intake (37.5 and 13.6 µg/day as denominators). The CFIA mean of 2.98 µg/kg is a lower bound over 97 samples, 59 of them positive. · CFIA chemical residue monitoring (2016–2023) · B
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake for nickel is 13 µg/kg body weight/day, 910 µg/day for 70 kg. At a lower-bound mean of 0.889 µg/g (CFIA, 97 samples, all positive), about 1,020 g of almond butter a day eaten alone would reach it; a 15.0 g serving carries 13.3 µg, 1.5% of the limit. · EFSA 2020 · B
- Ochratoxin A · Context · Shown as context, not rated: EFSA's 2020 tolerable weekly intake for ochratoxin A is 0.12 µg/kg body weight/week, but it is not applied as a limit here. The CFIA mean for almond butter itself is 0.05013 ng/g with non-detects counted as zero; only 3 of 8 samples had any (maximum 0.221 ng/g), so a 15.0 g serving carries 0.75 ng. Eight samples is small. · CFIA ochratoxin A survey (2012–2022) · B
- Oxalate for kidney-stone formers · Not rated yet · Not rated: no agency sets an intake limit for oxalate, so this is a value only, of interest to people who form calcium-oxalate stones. Almonds are listed at 383 mg/100 g (two secondary sources give 383–407), so a 15.0 g serving of almond butter carries about 57.5 mg, in the 'moderate' class (25–99 mg a serving) of the Oxalosis and Hyperoxaluria Foundation list. No almond-butter value exists in the sources; the whole-almond figure is carried over. · Siener 2021 · B
- Salmonella · Context · Context only, a handling and sourcing record, not a dose or a rate: nut butters have a Salmonella recall history (low-moisture foods keep the organism). No Canadian prevalence survey of almond butter was found. Tahini's own rows carry the survey data. · CFIA 2014 · A
- Tree nut allergy · Worth knowing · Almonds are named among the tree nuts of the Health Canada priority food allergens · Health Canada, Tree Nuts - Priority food allergens · A
Sources
- CFIA, FSAP Targeted Survey – Acrylamide 2013–2015
cfia-acrylamide-2013-2015· dataset · Open Government Licence – Canada 2.0 - CFIA, National Chemical Residue Monitoring Program, Annex B results summaries 2016-17 to 2022-23, Table B-1 domestic and B-2 imported (open.canada.ca datasets 95a14ca0, c87af563, a2ea8989, 9e5211c8, a5cb7c3c, 6567ac46, cf149850); positives-only means, no detection limits stated; pooled by us
cfia-ncrmp-annex-b-2016-2023· dataset · Government of Canada terms (Crown copyright) - CFIA, Food Safety Action Plan Targeted Survey - Ochratoxin A in Selected Foods, 2012-2018 and 2019-2022
cfia-ota-2012-2022· dataset · Open Government Licence - Canada 2.0 (as for the other CFIA datasets; not checked on this page) - Canadian Food Inspection Agency, MaraNatha and Trader Joe's brands almond butters and peanut butters recalled due to possible Salmonella (recall notice, 2014-08-19, Class 2)
cfia-recall-maranatha-trader-joes-2014· secondary source · Government of Canada terms (Crown copyright) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA CONTAM Panel (2019). Evaluation of the health risks related to the presence of cyanogenic glycosides in foods other than raw apricot kernels. EFSA Journal 17(4):5662 · doi:10.2903/j.efsa.2019.5662
efsa-2019-cyanogenic-glycosides· full text read · EFSA Journal: CC BY-ND 4.0 (per EFSA policy; not checked on the page) - EFSA (2020) Annexes to the risk assessment of aflatoxins in food, Annex B (occurrence tables), Zenodo · doi:10.5281/zenodo.3607186
efsa-2020-aflatoxins-annex· dataset · CC BY 4.0 - EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi:10.2903/j.efsa.2020.6268 · doi.org
efsa-2020-nickel· full text read · CC BY (EFSA Journal) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Nutrition for Healthy Term Infants: Recommendations from Six to 24 Months (Choking and aspiration)
hc-infant-nutrition-6-24m· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Tree Nuts - Priority food allergens
hc-tree-nuts-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Siener R. Nutrition and kidney stone disease. Nutrients 2021;13(6):1917 (secondary table; sesame value attributed to Hönow & Hesse 2002, Food Chem 78:511-521) · doi:10.3390/nu13061917
siener2021-kidney-stones· full text read · CC BY 4.0 (MDPI; not checked on the page)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.