Almonds nutrition facts

Wonderfully delicious, almonds have long been revered as the epitome of wellness and health. The nuts are among the richest sources of health-benefiting nutrients essential for optimum health. Its plant is a small deciduous tree, native to mineral-rich West-Asian mountain ranges that provide fertile conditions favorable for their growth. In recent years, it is being cultivated in many regions of the world as an important commercial crop.

Botanically, they are the fruits from species of tree belonging to the family of Rosaceae, of Genus: Prunus. Scientific name: Prunus dulcis.

During spring season, the tree bears whitish-pink flowers that ultimately become fruits by autumn. In structure, the fruit is a drupe. A single edible seed (kernel), known as ‘almond nut’, is actually enclosed inside the stony hard shell. Almond kernel features oval to conical in shape, brown in color, measuring about 2 cms in length and 1 cm in breadth and weigh about 1 to 1.5 g.

Health benefits of Almonds

• Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensuring protection against diseases and cancers.
• These nuts are the complete source of energy as well as nutrients. They are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet, which is excellent in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining cell membrane integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.
• Almonds are free in gluten and therefore, are one of the popular ingredients in the preparation of gluten-free food formulas. Such formula preparations are, in fact, healthy alternatives in people with wheat food allergy and celiac disease.
• These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Together, these vitamins work as co-factors for enzymes during cellular substrate metabolism.
• Further, they are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
• Almond oil is extracted from the nuts used as an emollient. Applied regularly, it helps keep skin well protected from dryness. Additionally, the oil is used in cooking in Iran, and Turkey. It is also used as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical, and cosmetic industries.

Hand full of almonds a day provides much of recommended levels of minerals, vitamins, and protein. Besides, almond oil extracted from the nuts has been used in cooking, and in medicine.

See the table below for in depth analysis of nutrients:

Almonds (Prunus dulcis),
Nutritional value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	575 Kcal	29%
Carbohydrates	21.67 g	16%
Protein	21.22 g	38%
Total Fat	49.42 g	165%
Cholesterol	0 mg	0%
Dietary Fiber	12.20 g	30%
Vitamins
Folates	50 µg	12.5%
Niacin	3.385 mg	21%
Pantothenic acid	0.47 mg	9%
Pyridoxine	0.143 mg	11%
Riboflavin	1.014 mg	78%
Thiamin	0.211 mg	16%
Vitamin A	1 IU	0%
Vitamin C	0 mg	0%
Vitamin E	26 mg	173%
Electrolytes
Sodium	1 mg	0%
Potassium	705 mg	15%
Minerals
Calcium	264 mg	26%
Copper	0.996 mg	110%
Iron	3.72 mg	46.5%
Magnesium	268 mg	67%
Manganese	2.285 mg	99%
Phosphorus	484 mg	69%
Selenium	2.5 µg	4.5%
Zinc	3.08 mg	28%
Phyto-nutrients
Carotene-ß	1 µg	--
Crypto-xanthin-ß	0 µg	--
Lutein-zeaxanthin	1 µg	--

Selection and storage

Raw almonds unshelled. Note for the edible almond kernel inside.

Almonds are available in the markets' year around. In the stores, however, different forms of nuts are sold such as shelled, un-shelled (without outer shell), salted, sweetened, or powdered, etc. Try to buy completely shelled or unshelled raw nuts instead of processed ones.

While buying, look for the nuts that feature bright brown color; compact and uniform in size, and feel heavy in hand. They should be free from cracks/cuts, mold, and spots and rancid smell.

Shelled almonds can be placed in cool dry place for years. Store un-shelled nuts inside airtight container and place in the refrigerator to avoid them turn rancid.

Culinary uses

Raw whole nuts are generally cut open at processing units using larger sheller machines. Smaller nut sheller equipment or hand held pliers usually are being used for domestic uses.

Here are some serving tips:

• Almonds can be enjoyed either on their own or salted or sweetened.

• They are nutty yet pleasantly sweet in taste. Sweetened almond milk (Badam milk-shake) is a one of popular refreshing drink in Indian and other south Asian countries. 

• Most sought after among nuts in various rice dishes and curry preparations in Middle-East region.

• The nuts are often sprinkled over desserts, particularly sundaes and other ice cream based recipes.

• They are widely used in confectionery, as an addition to cookies, biscuits, sweets, and cakes.

• The nuts are also used to make almond-butter, which is an ideal alternative for peanut allergy sufferers.

Safety profile

Almond nut allergy, although not so common as other tree nut allergies like cashew, pistachio etc, may cause hypersensitivity cross-reactions in some people to food substances prepared using the nuts. The type and severity of symptoms may vary and may include vomiting, diarrhea, pain abdomen, swelling of lips, and throat leading to breathing difficulty, and chest congestion. Therefore, caution should be exercised in those with nut allergic syndrome while using food preparations that contain nut products.