Almond Nutrition Facts: A Complete Guide

Almond Nutrition Facts: A Complete Guide

If you're searching for ways to boost the nutrition of your meals, nuts are an excellent place to start. Now, you've probably heard of the many nutritional benefits of nuts. And while most nuts can easily be worked into a healthy diet, almonds are among the most popular. Well known for their heart-healthy properties, nuts are high in vital nutrients and micronutrients, both of which are essential to good health. So, working almonds into your daily diet is a simple and delicious way to boost your nutritional intake. Continue reading to discover more about almonds nutrition facts and how you can quickly work this healthy ingredient into daily recipes.

Nutritional Benefits of Almonds

Almond Chai Protein Truffles Almonds are loaded with good-for-you vitamins and minerals, but which are the most crucial for your health? We sat down with our Bob's Red Mill health experts and discussed some of the stand-out nutrition facts of almonds, and here's what we discovered.

Excellent Source of Vitamin E

Compared to other snack foods, almonds are an excellent source of vitamin E. If your diet lacks necessary vitamins and you don't want to purchase them in pill form, focus on foods that contain vitamins essential to one's health. Vitamin E plays a critical role in eye and skin health and can also help boost your body's natural defense, your immune system, against illness and infection. Working a handful or two of almonds into your favorite smoothie recipes, salads or sauce is a great way to incorporate more vitamin E into your diet.

Great Source of Magnesium

Required for several bodily functions, including muscle and neuron function, receiving the right amount of magnesium through the foods you eat can help you feel great and remain energized throughout the day. Almonds are a great source of magnesium and make it easy to begin consuming more of it, which is especially important if you're experiencing magnesium deficiency.

High in Fiber

Here at Bob's Red Mill, we love foods that are high in fiber. A crucial part of a healthy digestive system, fiber works to keep you energized and fuller for longer. It's also essential to good bowel health. While several healthy foods are rich in fiber, many individuals consume most of their daily fiber intake via grains. With low-carb diets being on the rise, it's easy to miss out on healthy, complex carbs and the fiber connected to them. That being said, most low-carb diets permit the consumption of nuts in moderation, and consuming them is an excellent way to ensure that you're meeting your daily fiber goals.

Full of Healthy Fats

Growing up, you may have been advised to stay away from fatty foods. However, the truth is, a diet rich in healthy fats is one of the most nutritious of all. When choosing which fats to consume, we recommend sticking with healthy fats like omega-3 fatty acids. Healthy fats play many vital roles, including providing you with energy, protecting organs, maintaining a healthy body temperature, and supporting cell growth. Essential fatty acids are also necessary to absorb fat-soluble vitamins A, D, E and K. High-fat nuts like Almonds are an excellent way to get more of this super-nutrient in a fun and tasty way.

Naturally Salt-Free and Low in Sugar

Now, let's talk salt. While consuming some salt is a crucial part of a healthy diet, too much salt may cause problems for specific individuals. Whether you're limiting your salt intake for health reasons or are simply interested in eating more low-salt foods, almonds are an excellent option. When purchasing almonds at the grocery store, buy whole unsalted almonds. Choosing a bag that only lists one ingredient, almonds, will help ensure that you're not blind-sighted by unnaturally high salt or sugar content. Additionally, though almonds are sweet in nature, they're naturally low in sugar. This being so, snacking on them can help curb your candy cravings without the need to bite into a sugar-filled snack.

Powerful Protein Levels

Looking for a simple snack that can keep you fueled on all of your weekly adventures. Every ounce of almonds is packed with 6 grams of energizing protein, sure to help you tackle whatever task comes your way. As an excellent source of plant-based protein, almonds are an essential part of a vegan or vegetarian diet. And their delicious taste makes them a snack that nearly everyone loves. Protein plays a role in almost every part of the human body. From your bones and muscles to skin and nails, getting an adequate amount of daily protein is necessary to your health. Because both whole almonds and almond flour provide an exceptional amount of protein, both can be used to create several filling snacks and meals that will leave your body feeling great. So whether you're interested in eating more almonds due to health-based reasons or are searching for a high-protein snack to enjoy after a workout, almonds are the treat for you.

How Often Should You Eat Almonds?

Now that you understand just how great almonds are for you, you're likely wondering how much and how often you should enjoy them. While the actual amount may vary depending on your unique dietary needs, a handful or so a day is usually enough to help you meet your health goals. When eating almonds, you'll want to remember that while they are low in carbs, they are high in calories when compared to other snack foods. Therefore, eating too many almonds at once could cause you to consume more calories than needed.

Almond-Based Recipes

Almond Thumbprint Cookies If eating almonds plain doesn't sound appetizing, there are several different ways that you can work this superfood into your meals. Soaked almonds can be turned into almond milk, or raw almonds can be crushed and used as a topping on a salad, chicken, or added to soupthe possibilities are endless! Begin working this superfood into your diet today by making an almond flour recipe that the entire family will enjoy. We've listed a few of our favorite almond-infused recipes below.

Almond Flour Pancakes or Waffles

Eager to work almonds into your breakfast routine? Start by making the most popular breakfast aroundpancakes! Whether you choose to make traditional pancakes that are then topped with almonds or use almond flour to create the pancake batter, your breakfast is sure to be a sweet treat loaded with nutrition. Additionally, just a handful of ingredients are needed to make almond flour pancakes or waffles, making it a simple breakfast that can be whipped up in minutes. To reduce the time it takes to make this treat even more, we recommend mixing the dry ingredients the night before.

Banana Bread With Almond Flour

Make a low-carb version of your favorite treat and follow this Banana Bread With Almond Flour Recipe. A true crowd-pleaser, this recipe substitutes grain-based flour for a gluten free flour blend. Almond flour, tapioca flour and flaxseed meal recreate the texture and flavor of traditional banana bread. Pair it with a side of fresh fruit, granola, yogurt or milk for a truly satisfying snack. To make a banana bread that is bakery quality, check out our step-by-step guide on how to make almond flour banana bread.

Almond Thumbprint Cookies

  Thumbprint cookies are the perfect option, whether you're making cookies for a holiday party or a housewarming party. While thumbprint cookies are typically made with jam, this Almond Thumbprint Cookie recipe takes it up a notch with a simple, homemade chocolate ganache. When filled with dark and creamy chocolate, this treat is the ideal way to simultaneously satisfy your guest's sweet tooth and spice up the dessert table decor.

Almond Chai Protein Truffles

If you live an active lifestyle, you're likely searching for fun and delicious ways to boost your protein intake. These Almond Chai Protein Truffles are the perfect cross between an energy-filled snack and dessert. Plus, they're overflowing with nutrients and flavor. Enjoy these truffles before or after a workout, or bring them to your next pot-luck to provide a healthy snack option that guests will love. When it comes to healthy foods, Almonds stand out amongst the rest. From almond flour to almond milk, the many ways you can enjoy almonds makes it easy to work this superfood into your daily meal plan. So the next time you're hunting for a bit of recipe inspiration, create one of the recipes featured above and see what you think. Loaded with good-for-you nutrients and plenty of flavor, almonds are a health food you don't want to miss out on. From everyone at Bob's Red Mill, we wish you a rich and flavorful day! Do you love baking with almonds? We'd love to hear about the tasty almond-centric treats that you create in the kitchen. Share your favorite recipes with us in the comments below!
Bob's Red Mill
November 09 2021

Comments

Bob's Red Mill Logo

Our Company

Customer Support

FAQ
Join our table

Get baking tips, exclusive offers and other things straight to your inbox.

Connect with Us
© 1978-2025 Bob’s Red Mill Natural Foods
Terms of Use Privacy Policy Supply Chain Disclosure Cookie Notice Do not sell or share my info Manage Preferences