Ingredients and uses
Almonds: nutrition and recipes
Almonds go into almost everything: hospitality, desserts and cooking. You can buy them whole with skin, blanched, halved, sliced, chopped or as almond flour. This page covers their nutrition values from an official source, how to use them, and two easy recipes.
Almond nutrition facts
Values per 100 g, from the U.S. Department of Agriculture database (USDA FoodData Central).
| Nutrient | Raw | Dry roasted, no salt |
|---|---|---|
| Energy | 579 kcal | 598 kcal |
| Protein | 21.2 g | 21 g |
| Fat | 49.9 g | 52.5 g |
| Carbohydrates | 21.6 g | 21 g |
| Fiber | 12.5 g | 10.9 g |
| Calcium | 269 mg | 268 mg |
| Iron | 3.7 mg | 3.7 mg |
| Magnesium | 270 mg | 279 mg |
| Potassium | 733 mg | 713 mg |
| Zinc | 3.1 mg | 3.3 mg |
| Sodium | 1 mg | 3 mg |
Health note
According to the UK National Health Service (NHS), tree nuts such as cashews, pistachios, almonds and walnuts are among the most common food allergens. If you are allergic to any nut, talk to your doctor before eating them.
Almond cuts and uses
- Whole: for guests, raw or roasted.
- Blanched and halves: on top of rice, kabsa and meat dishes.
- Sliced and chopped: on cakes, desserts and salads.
- Almond flour: for maamoul, biscuits and French pastries.
Easy almond recipes
Oven-roasted almonds
Ingredients: 2 cups raw almonds, a pinch of salt (optional).
- Preheat the oven to 170°C.
- Spread the almonds on a tray in one layer.
- Roast for 10 to 12 minutes, stirring, until fragrant and lightly golden inside.
- Let them cool before serving.
Fried almonds for rice
Ingredients: ½ cup blanched or halved almonds, 1 tablespoon ghee.
- Heat the ghee over medium heat.
- Add the almonds and stir until golden. Watch them, as they brown quickly.
- Scatter over the rice when serving.
Storage
- Keep in an airtight container in a cool, dry place away from sunlight.
- For longer storage, the fridge keeps the flavour fresher.
Sources
- USDA FoodData Central — Nuts, almonds (FDC 170567)
- USDA FoodData Central — Nuts, almonds, dry roasted, without salt added (FDC 170158)
- NHS — Food allergy
This information is for general knowledge and does not replace advice from a doctor or dietitian.