Read about the nutrition facts, health benefits, nutritional value and calories found in Almonds

Almonds Nutrition

If you start counting the most nutritious and tasty dry fruits, which are the first few names that come to your mind? You haven’t started yet and the very first name that pops in your mind is none other than almonds. Yes, you are right; almonds are amongst those delightful fruits that one can hardly resist enjoying. Who will not crave for their irresistible taste, crunchy texture, and mild sweetness? From kids to oldies, teenagers to adults, everyone consumes almonds in one or the other form. Almonds, when taken directly, are delicious; but if taken in forms of biscuits and cookies, are even better. Besides, if you bake pastries and cakes with them, they are great on your calorie controlling scheme, and if you have made sweets out of them, then no one can enjoy these utterly delectable nuts with their eyes open. Every man or woman in the world has consumed almonds in one of the several forms, and if you ask them to describe the taste, they will start narrating the whole story of the delicious almond taste being imbibed within you, once they are placed on your taste buds. If this discussion has induced you enough to crave for some cookies made of almonds, wait, as there is a long list of benefits offered by almonds to delight you. This article will help you in enhancing your knowledge on the crispy, sweet, and wholesome almonds.



The almond nut is indigenous to the Mediterranean climate region of the Middle East, eastward to the Indus. As the human civilization grew, almonds spread along the shores of the Mediterranean into northern Africa and southern Europe, and recently, reached other parts of the world, particularly California in United States. The wild form of the domesticated almonds are said to be toxic and grow in parts of the Levant. It is said that the fruit of the wild almond varieties contains the glycoside amygdalin, which after crushing and chewing can transform into the deadly prussic acid (hydrogen cyanide). But the domesticated forms are not toxic. The first accounts of domesticated almonds are from the Early Bronze Age (3000-2000 BC) of the Near East, or sometime before that. A well known and famous archaeological example of the early history of almond is the fruit found in Tutankhamun's tomb in Egypt (c. 1325 BC). Probably it was imported from the Levant. In the European countries, almonds were first cultivated at the Royal Botanic Garden, Edinburgh. Almonds can also be found being cultivated in the north of Germany and far to the Iceland.


Health Benefits of Almonds


  • Almonds are a good source of nutrients which help in improving the brain development. It enhances the brain activity, especially the thinking process, and hence, can be given to growing children. Soak three to four almonds in water in the night and give them to your children in the morning. If given on a daily basis, this boosts the mental growth of the children.

  • Regular intake of almonds enhances the level of high density lipoproteins (HDL) and reduces the level of low density lipoproteins (LDL); hence maintains the levels of cholesterol in the body.

  • Almonds contain monounsaturated fats, protein, and potassium which are good for heart. The vitamin E present in almonds acts as an antioxidant and reduces the risk of having heart diseases. Almonds also contain magnesium, which prevents heart attack and stroke.

  • Almonds are highly celebrated for their skin care benefits. Almond oil is a general recommendation for massaging of newborns. Almond milk, mixed in soap, helps in enhancing the complexion of the skin.

  • Almonds help in the motility of food through colon, hence preventing the risk of colon cancer.

  • Potassium and sodium elements in the almonds help in regulating the blood pressure levels.

  • Another significant benefit of almonds is that they curb the rise in the levels of sugar and insulin in the body; hence, providing protection against diabetes.

  • Almonds also help in pregnancy. They contain folic acid which reduces the cases of birth defects in newborn babies.

  • For people who are conscious about their weight, almonds give them an easy, delicious way to reduce their excess kilos. They contain monounsaturated fats that satisfy the appetite, hence avoiding the need of over-eating. According to study reports, almonds help obese people to shed their weight due to their low calorie content.

  • Almonds also help in preventing constipation as they are enriched with fiber. High fiber content is beneficial for maintaining a proper digestive system.

  • Almond flour is gluten free; hence, it makes a great option for the gluten-sensitive people.


Almond Nutrition Facts

Amount: 100 g

Weight: 100 g

Basic Components

21 g


4.7 g


3.0 g


Total Calories


Calories From Fats


Calories From Carbohydrates


Calories From Proteins


Total Carbohydrates

22 g

Dietary Fiber

12 g


740 mg


3.9 g

Fats & Fatty Acids

Total Fat

49 g

Saturated Fat

3.7 g

Monounsaturated Fat

31 g

Polyunsaturated Fat

12 g

Omega-3 Fatty Acids

6 mg

Omega-6 Fatty Acids

12 g


Vitamin A

1 IU

Vitamin E

26 mg


211 mcg

1 mg

3.4 mg

Vitamin B6

143 mcg


50 mcg

Pantothenic Acid

469 mcg


52.1 mg


0.5 mg


264 mg


3.7 mg


268 mg


484 mg


705 mg


1 mg


3.1 mg


1 mg


2.3 mg


2.5 mcg


How to Buy Almonds


  • While purchasing almonds, always remember that almonds available in the shells have a longer shelf life. So while purchasing, make sure that the shells are not split, moldy, or stained.

  • Another point to remember is that the shelled almonds sold in air-tight sealed containers have a longer shelf life since they are less exposed to heat, air, and humidity, compared to the ones sold in bulk bins.

  • Always choose almonds that are uniform in color and not wilted or shrunk.

  • Smell the almonds to check their quality. The better ones will smell sweet and nutty, whereas if they smell sharp or bitter, they are rancid.

  • If you are looking for almonds with a roasted flavor and texture, always select dry roasted almonds as they are not cooked in oil like their regular roasted counterparts.


Almonds Storage Tips


  • Since almonds have a high fat content, it becomes important to properly store them so that they don’t turn rancid.Store the almonds in an air-tight container in a cool, dry place, away from sunlight.Cool temperature is the best method to store almonds for longer duration. It helps them from turning rancid and ensures lasting freshness. If kept in the refrigerator, almonds can be stored for several months to a year.Almonds should be kept away from strong odors as they absorb the odors of other materials, when exposed for prolonged durations.Almonds in the shells have a longer shelf life; thus, keep them in shells, if storing for long periods.

More About Almonds