Almond: nutritional values, calories, health benefits, recipes & uses

The almond is such a fascinating nut! Grilled almonds, slivered almonds, salted almonds, tamari almonds… so much choice! You can even enjoy chocolate or yogurt coated almonds. Besides, desserts made with almond paste are real treats!

Obviously, most people are familiar with almonds, but do you know how they are cultivated? Well, first of all, the almond is the fruit of the almond tree. This tree grows a green fruit with a soft exterior similar to that of peaches. However, it is much firmer than peaches. Then, the hard, fibrous, and tough shell is removed to reveal the almond inside. Moreover, it is the climate of Mediterranean countries that is favourable to the culture of this unique nut. Indeed, almonds are mostly harvested in the United States, in Spain, Iran, and Morocco.

GOOD TO KNOW: Are you one of those people who like to share random fun facts with your loved ones? Learn five unknown facts about almonds to prepare for your next evening with friends!

BPT loves almonds since they are an excellent source of plant-based proteins! Indeed, among all other nuts, almonds are the richest in protein.

What Are the Health Benefits of Almonds?

Almonds are full of vitamin E

When you eat almonds, you fill up with vitamin E! Indeed, these nuts are known to be one of the best source of this vitamin. More precisely, vitamin E acts as an antioxidant, which helps protect red blood cells and immune cells. It therefore has a prevention and preservation role in health.

Almonds are a great source of manganese

Rich in many essential nutrients, almonds are also a great source of manganese. The latter is important to build bones and joints. Furthermore, manganese intervenes in the carbohydrate and cholesterol metabolisms. Besides, it also has antioxidant properties which can protect the cells against oxidative stress. In the long run, it protects the body against free radicals who foster the development of many diseases such as cancer.

Almonds are rich in fiber

Additionally, almonds are rich in fiber. In fact, they are mostly made up of insoluble fibers. This type of fiber increases stool bulk and helps regulate the bowel function. By slowing down the digestive process, almonds promote satiety, which consequently contributes to appetite and weight control.
How to Pick the Best Almonds

Almonds are mostly sold dried in supermarkets. In the nut section, you can find whole, roasted, salted, sweet, smoked, chocolate or yogurt covered almonds. Plus, it is also sold as flour, paste, and butter. In any case, choose securely sealed containers or bags, which will guarantee a maximum of freshness. Otherwise, buy fresh almonds in the fruits and vegetables section. A fresh almond should be firm and green.

Availability of almonds

Dried almonds are normally available all year long in grocery stores and supermarkets. Plus, there are many different packaging sizes and flavours to choose from. Some specialized grocery stores sell fresh almonds, but they may otherwise be hard to find.

How to store almonds

To preserve your almonds as long as possible, keep them in a sealed container, out of direct sunlight, away from heat sources and in a moisture-free location. Almonds can also be kept in the refrigerator or freezer for a longer period of time.

Almond Q&A

How do you eat green almonds?

To eat a fresh almond, open it in half using a nutcracker. This way, you will be able to remove the almond from its green shell. Then, remove the brown layer that coats the nut. Now you can eat the almond and enjoy its unique, delicate, and not bitter taste.
How is almond milk made?

To make almond milk, you need two ingredients: almonds and water. First, soak the almonds in water for many hours. Then, grind them using a food processor until you get a white liquid. Finally, sieve the preparation until it is perfectly smooth. Voilà! You now have homemade almond milk!
Can I eat almonds every day?

Yes, you can eat almonds every day! Almonds can very well be part of a balanced diet. So, don’t worry about eating some every day. In fact, they will help you fulfill your protein needs while also providing a significant amount of fibers. Simply watch the quantity you eat if you prefer salted nuts since they can quickly increase your sodium intake (and that’s not ideal!).
What is a good serving size of almonds?

In the United States and Canada, a good almond portion is considered to be about 23 almonds. For a filling snack, have fresh fruits and vegetables with your nuts. You’ll see, you won’t be hungry until your next meal!

Did you know that…

almonds are part of the same family as peaches, cherries, and apricots? Almonds are in fact the fruit’s seed. Interesting, isn’t it?

Almond Uses

Salted almonds, tamari almonds, praline almonds, toasted almonds, and slivered almonds: As a snack or in a granola, almonds provide a significant amount of protein!
Covered almonds: Whether covered in chocolate, caramel, or yogurt, almonds are always delicious as a sweet snack or dessert!
Almond croissant: Want a change from the classic butter croissant? You might want to try the almond version! Sweet and crumbly, this pastry with a butter, sugar, eggs, almond powder, and almond extract paste will surely satisfy your craving.
Almond milk: Almond milk is a nutritious nut-based beverage. Its gentle taste is excellent to drink as such or flavoured.
Almond butter: Almond butter is a great peanut butter substitute! It’s perfect to spread on a toast or incorporate into a smoothie bowl!
Mixed nuts: Mixed with other types of nuts and seeds, almonds make a crunchy salad topping. It would also make a great addition to yogurts and smoothies.
Almond crumble: With just sugar, butter, and chopped almonds, you can prepare a delicious almond crumble. Add it on top of your muffins!
Almond-crusted fish: Crumbled almonds can make a delicious crunchy coating for fishes!
Almond gelato: Almond paste is a great basis for one of the best gelato recipes in the world!
Almond scones: The best almond pastry is surely the almond scone. With a cup of coffee or tea, it is simply delicious!

Nutritional Values of Almonds

Almonds are a great source of vitamin E, manganese, and magnesium. Rich in fiber, it is also a good source of riboflavin, copper, and phosphorus. Plus, almonds provide niacin, folate, calcium, iron, potassium, and zinc.

Portion	Units	25 plain almonds (32 g)	25 salted almonds (32 g)	30 ml of plain almond butter (32 g)	30 ml of almond paste, sweet (29 g)	250 ml of sweetened enriched almond beverage
Calories	kCal	193	193	199	132	96
Lipids	g	16.9	16.9	18	8	2.6
Saturated	g	1.3	1.3	1.3	0.8	0
Trans	g	0	0	ND	ND	0
Monounsaturated	g	10.7	10.7	10.5	5.2	1.6
Polyunsaturated	g	4.2	4.2	4.4	1.7	0.5
Omega 3	g	0	0	0	0.1	ND
Omega 6	g	4.1	4.1	4.4	1.6	ND
Carbohydrates	g	6.8	6.8	6.1	13.8	16.7
Fibers	g	3.5	3.5	3.3	1.4	1
Sugars	g	1.6	1.6	1.4	10.4	15.9
Alcohol	g	0	0	0	0	0
Proteins	g	6.8	6.8	6.8	2.6	1.1
Cholesterol	mg	0	0	0	0	0
Minerals
Calcium	mg	86	86	112.5	49.5	311.9
Copper	mg	0.35	0.35	0.3	0.13	0.04
Iron	mg	1.2	1.2	1.1	0.5	0.8
Magnesium	mg	90	90	90.5	37.4	30.4
Manganese	mg	0.71	0.71	0.69	0.25	0.08
Phosphorus	mg	152	152	164.8	74.3	251.1
Potassium	mg	230	230	242.6	90.4	375.3
Selenium	µg	0.6	0.6	0.8	1.2	0.3
Sodium	mg	0	160	2	3	160
Zinc	mg	1.07	1.07	1.1	0.4	1
Vitamins
Vitamin A	µg	ND	ND	0	0	98.9
Thiamin (B1)	mg	0.03	0.03	0.01	0.02	0.1
Riboflavin (B2)	mg	0.39	0.39	0.31	0.12	0.38
Niacin (B3)	NE	1.17	1.17	1.9	0.9	2.3
Pantothenic acid (B5)	mg	0.1	0.1	0.1	0.03	0.88
Pyridoxine (B6)	mg	0	0	0.03	0.01	0.1
Biotin (B8)	µg	ND	ND	ND	ND	ND
Folic acid (B9)	µg	18	18	17.2	21	22.8
Cobalamin (B12)	µg	0	0	0	0	1
Vitamin C	mg	0	0	0	0	2.5
Vitamin D	µg	0	0	0	0	2
Vitamin E (Tocopherol, alpha)	mg	7.7	7.7	7.9	3.9	1
Vitamin K	µg	0	0	0	0	0
Source : Canadian Nutrient Files		Canadian Nutrient Files, Nutrient profile, Nuts, almonds, toasted, unblanched, Food code: 2539.	Canadian Nutrient Files, Nutrient profile, Nuts, almons, dry roasted, unblanched, salted, Food code: 2624.	Canadian Nutrient Files, Nutrient profile, Nuts, almond butter, plain, Food code: 2605.	Canadian Nutrient Files, Nutrient profile, nuts, almond paste, sweetened, Food code: 2540.	Canadian Nutrient Files, Nutrient profile, plant-based beverage, almond, enriched, sweetened, vanilla flavoured, Food code: 7225.