🍽️ Nutritional Profile (~30 g / 1 oz or 23 almonds)
Per serving (approx. 30 g), almonds deliver a robust nutrient package:
| Nutrient | Amount per 30 g | % Daily Value* |
|---|---|---|
| Calories | ~160 kcal | — |
| Protein | ~6 g | Plant-based source |
| Fiber | ~3.5–4 g | Promotes satiety |
| Total Fat | ~14 g | Mostly unsaturated fats |
| Vitamin E | ~7.7 mg | ~50–77% DV |
| Magnesium | ~76–81 mg | ~20–24% DV |
| Riboflavin (B₂) | ~0.3 mg | ~21–25% DV |
| Calcium | ~80 mg | ~6–13% DV |
| Other Nutrients | Copper, iron, phosphorus, potassium | — |
* DV percentages based on general adult nutritional guidelines.
🌟 Health Benefits
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Heart Health & Cholesterol Control
Almonds offer healthy unsaturated fats that may reduce LDL (“bad”) cholesterol and support cardiovascular well-being. -
Vitamin E & Antioxidants
A single serving supplies a significant portion of vitamin E, a potent antioxidant that protects cells from damage and supports skin health. Almond skins also contain polyphenols and flavonoids for added antioxidant benefits. -
Fiber & Digestive Health
Both soluble and insoluble fibers help support digestion, promote fullness, and aid in blood sugar control. -
Protein for Plant-Based Diets
Almonds are an excellent plant-based protein source, offering 6 g per ounce while being low in saturated fats. -
Bone, Brain & Immune Support
Rich in magnesium, phosphorus, calcium, riboflavin, and copper—nutrients linked to bone strength, cognitive function, and overall immune health. Almonds also supply L-carnitine, which supports brain activity. -
Weight Management
Despite their calorie density, almonds may support weight control thanks to their fiber, protein, and satiety effects—studies show regular nut eaters may lose weight compared to non-nutters. -
General Antioxidant & Anti-Inflammatory Effects
Almonds contain vitamin E, flavonoids, and phytosterols—compounds studied for benefiting heart health and reducing inflammation.
🍽️ Culinary Uses
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Eaten raw or lightly roasted (with salt or plain).
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Chopped, sliced, or slivered for desserts, salads, granola, and baking.
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Ground into almond flour or meal (gluten-free alternatives).
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Made into almond butter, paste, or milk.
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Used in marzipan, almond oil, or decorative toppings.
⚠️ Considerations & Tips
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Allergy risk: Almonds can cause severe allergic reactions—avoid if you’re sensitive to tree nuts.
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Choking hazard: Not suitable for children under 4 or anyone with swallowing difficulties.
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Phytic acid: Naturally occurring compounds in almonds reduce mineral absorption; soaking may help with digestion for some, though evidence is limited.
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Shelf life: Whole almonds can last up to a year if stored cool and sealed. Soaking reduces shelf life and increases mold risk—consume promptly
