Traditional amlou delivers energy-dense calories from almonds, argan oil, and honey, with macros driven by your exact ratio.
Protein/Tbsp
Calories/Tbsp
Sugar/Tbsp
Classic House Blend
- 2 parts almonds
- 1 part argan oil
- 1 part honey
Balanced
Lower-Sugar Jar
- More almonds
- Less honey
- Same oil
Lean Sweet
Peanut Twist
- Swap in peanuts
- Use same oil
- Sweeten to taste
Budget-Friendly
Amlou Nutritional Profile Basics
A spread loved across southern Morocco, amlou blends nuts, a fragrant oil, and honey into a spoonable paste. The energy level is high, since two of the three parts are fat-rich. Almonds bring protein, fiber, and minerals; argan oil contributes mostly monounsaturated and linoleic fats; honey tips sweetness and simple carbs into the jar.
Calories depend on ratio. Many home cooks use a mix close to two parts almonds, one part argan oil, and one part honey by weight. That type of blend lands near the 593 kcal per 100 g mark reported by one Moroccan producer, with real jars swinging around that number based on your exact mix. Per tablespoon, that’s roughly 90 calories.
| Serving | Approx. Calories | Macro Tilt |
|---|---|---|
| 1 tsp (5 g) | ~30 kcal | Fat-heavy, light protein |
| 1 Tbsp (15 g) | ~90 kcal | Fat-heavy, ~2 g protein |
| 2 Tbsp (30 g) | ~180 kcal | More sweetness from honey |
| Spread on 1 pita | ~120–180 kcal add-on | Depends on smear size |
| 100 g | ~590–620 kcal | Varies by ratio |
What Drives The Numbers
Almonds: Protein, Fiber, Micronutrients
Raw almonds bring around 21 g protein, 50 g fat, 12 g fiber, and about 579 kcal per 100 g. Those baseline values help explain amlou’s macro mix when almonds make up the largest share. See almond nutrition for the full breakdown.
Argan Oil: Fatty Acids And Aroma
Pressed from argan kernels, this oil skews toward oleic and linoleic acids with a lower share of saturates. A recent review describes a near 4:1 split of unsaturated to saturated fat in edible argan oil, a pattern that lines up with the glossy texture in the jar.
Honey: Sugar And Moisture
One tablespoon of honey sits near 64 kcal with about 17 g total sugars. In amlou, that sweetness rounds the bitter-nutty notes from roasted nuts and adds spreadability; check honey nutrition for the numbers.
How To Estimate Your Jar At Home
You can ballpark your jar without lab gear. Weigh your three ingredients as you blend. Multiply each weight by its calories per gram, then add the totals. Nuts average ~5.8 kcal/g, pure oils are ~8.9 kcal/g, and honey averages ~3.0 kcal/g. Divide by total grams to get kcal per gram, then scale to your spoon size.
Quick Math Walkthrough
Say you used 200 g almonds, 100 g argan oil, and 100 g honey. The math looks like this: almonds 200×5.79 = 1,158 kcal; oil 100×8.84 = 884 kcal; honey 100×3.04 = 304 kcal. Total 2,346 kcal for 400 g, or ~586 kcal per 100 g. A one-tablespoon smear (15 g) would land near 88 kcal. Swap in more oil and the number rises; pull honey back and sugars fall.
Label-Style Breakdown By Ingredient
Protein
Protein stems almost entirely from the nut content. In a two-one-one mix, you’ll see roughly 12–15 g protein per 100 g of spread. A tablespoon gives about 1.5–2 g. Peanut versions shift this only slightly.
Fat
Total fat depends on the oil and nut ratio. Expect 45–55 g fat per 100 g in classic mixes. The fat is dominated by oleic and linoleic acids, with a small saturated slice from nuts and oil. That profile suits quick breakfast energy and keeps the texture luscious. A recent review of edible argan oil summarizes that fatty acid pattern in detail.
Carbohydrates And Sugar
Carbs land mostly from honey, plus a modest starch load from nuts. In many mixes, sugars fall around 25–35 g per 100 g. Pick a light-sugar version if you prefer a lower glycemic hit.
Fiber
Almonds carry the fiber. A two-part nut base can deliver 6–8 g fiber per 100 g of spread, giving a small assist to appetite control and gut comfort.
Micronutrients
The nut portion supplies vitamin E, magnesium, and potassium. Honey contributes trace minerals. Argan oil’s role centers on fatty acids and aromatic compounds from light roasting.
Portion Tips And Everyday Uses
A teaspoon can dress a warm crepe. A rounded tablespoon works on toast or pita. For breakfast, many folks aim for one tablespoon and pair it with fruit or yogurt to add volume and protein. For snacks, spread thinly and add crunch with sliced apples.
If you track intake, pre-stir the jar and measure by weight now and then. The oil can pool on top and throw off spoon estimates. A digital scale keeps things honest without fuss.
Ingredient Swaps And Their Nutrition Effects
Nut Choice
Almonds give the most classic taste. Peanuts cut cost and add a stronger roast note with slightly more carbs. Hazelnuts push aroma and feel richer on the palate.
Sweetener Choice
Honey delivers floral notes and a glossy finish. Date syrup shifts flavor toward caramel and nudges fiber up a touch. Maple syrup brings a darker tone with similar sugars per spoon.
Oil Choice
Argan oil adds a toasted, nutty perfume. Light olive oil keeps monounsaturated fat high but loses the signature aroma. Neutral oils mute the spread and change mouthfeel.
How It Compares To Other Spreads
| Spread | Calories | Notes |
|---|---|---|
| Classic amlou | ~85–100 | Fat-forward, light protein |
| Almond butter | ~98 | ~3.4 g protein, no added sugars |
| Hazelnut cocoa spread | ~80–100 | Higher sugar, less protein |
| Peanut butter | ~95 | ~3.5 g protein, lower sugars |
Buying And Storing
Look for jars with roasted nuts and real argan oil, not flavored blends. The oil should list only “argan oil” with no seed oil fillers. Store sealed jars in a cool cupboard. Once opened, cap tightly and keep away from heat. Stir before each use to reincorporate the oil layer.
Simple Home Method
Roast And Grind
Roast nuts until fragrant and lightly browned, then cool. Grind to a paste. Stream in argan oil while the blades turn, then sweeten to taste with honey. Aim for a slow ribbon from a spoon, not a runny sauce.
Dial The Texture
If the spread feels stiff, add a touch more oil. If it feels loose, grind longer to release nut oils and hold back extra argan oil next time. Salt brings balance; a pinch can wake up the flavor without making it salty.
Safety Notes And Allergies
This is a tree-nut spread. People with nut allergies should skip it. Honey is not for infants under one year. If you’re new to edible argan oil, start with a small taste to check tolerance.
Sources And Fact-Checking
Ingredient data comes from nutrition databases for almonds and honey and a peer-reviewed review on the fatty acids in culinary argan oil. A Moroccan maker reports about 593 kcal per 100 g for a standard jar, which lines up with the sample calculation above.