Almonds
Almonds are a tree nut rich in vitamin E and healthy fats. A small handful can be a practical, filling option between meals.
| Basis | raw, 100 g |
|---|---|
| Food group | Nuts and oilseeds |
| Practical portion | 1 small handful (roughly 20–23 nuts) |
| Portion (g) | 28 |
| Energy (kcal/100 g) | 579 |
| Protein (g/100 g) | 21.2 |
| Carbohydrate (g/100 g) | 21.6 |
| Fat (g/100 g) | 49.9 |
| Fibre (g/100 g) | 12.5 |
| Notable nutrients |
|
| Storage | In a sealed container in a cool, dark place; in the fridge for longer storage. |
| Food safety | A tree nut allergen; whole nuts pose a choking risk for young children. |
Nutrition profile
Almonds are an energy-dense food: 100 g contains roughly 579 kcal. Most of that energy comes from fat, the greater part of it monounsaturated. The same amount also provides about 21 g of protein and 12 g of fibre. The figures here are approximate averages from food composition databases such as USDA and TürKomp, the Turkish national food composition database; small differences appear depending on where the almonds were grown and how they were processed.
Portion and everyday use
Because they are energy dense, portion control matters. A practical measure is one small handful (roughly 28–30 g, or 20–23 nuts). Almonds can be eaten raw, roasted or as a butter; unsalted, uncoated versions are a plainer starting point for anyone avoiding added salt and sugar. Stirring them into yoghurt or porridge, or scattering them over a salad, are common ways to use them.
Storage and points to watch
The fats in almonds turn rancid over time. Keeping them in a sealed container in a cool, dark place preserves their freshness, and the fridge works for longer storage. Almonds are a serious allergen for people with a tree nut allergy. Whole nuts also pose a choking risk for young children; in that age group, the general safety approach is not to give them whole without expert advice.
Related terms: Walnuts, Vitamin E, Magnesium