Almonds

The fruit of the almond is a drupe, consisting of an outer hull and a hard shell with the seed, which is not a true nut, inside. Shelling almonds refers to removing the shell to reveal the seed. Almonds are sold shelled or unshelled. Blanched almonds are shelled almonds that have been treated with hot water to soften the seedcoat, which is then removed to reveal the white embryo.
While the almond is often eaten on its own, raw or toasted, it is also a component of various dishes. Almonds are available in many forms, such as whole, slivered, and ground into flour. Almond pieces around 2–3 mm in size, called “nibs”, are used for special purposes such as decoration.

Almonds are a common addition to breakfast muesli or oatmeal.

Nutrition:
Almonds
Mandorle sgusciate.jpg
Nutritional value per 100 g (3.5 oz)
Energy 2,423 kJ (579 kcal)
Carbohydrates
21.6 g
Starch 0.7 g
Sugars
lactose
4.4 g
0.00 g
Dietary fiber 12.5 g
Fat
49.9 g
Saturated 3.8 g
Monounsaturated 31.6 g
Polyunsaturated 12.3 g
Protein
21.2 g
Tryptophan 0.214 g
Threonine 0.598 g
Isoleucine 0.702 g
Leucine 1.488 g
Lysine 0.580 g
Methionine 0.151 g
Cystine 0.189 g
Phenylalanine 1.120 g
Tyrosine 0.452 g
Valine 0.817 g
Arginine 2.446 g
Histidine 0.557 g
Alanine 1.027 g
Aspartic acid 2.911 g
Glutamic acid 6.810 g
Glycine 1.469 g
Proline 1.032 g
Serine 0.948 g
Vitamins Quantity%DV†
Vitamin A equiv.
beta-Carotene
lutein zeaxanthin
0%1 μg
1 μg
Vitamin A 1 IU
Thiamine (B1) 18%0.211 mg
Riboflavin (B2) 85%1.014 mg
Niacin (B3) 23%3.385 mg
Pantothenic acid (B5) 9%0.469 mg
Vitamin B6 11%0.143 mg
Folate (B9) 13%50 μg
Choline 11%52.1 mg
Vitamin C 0%0 mg
Vitamin D 0%0 μg
Vitamin E 171%25.6 mg
Vitamin K 0%0.0 μg
Minerals Quantity%DV†
Calcium 26%264 mg
Copper 50%0.99 mg
Iron 29%3.72 mg
Magnesium 75%268 mg
Manganese 109%2.285 mg
Phosphorus 69%484 mg
Potassium 15%705 mg
Selenium 4%2.5 μg
Sodium 0%1 mg
Zinc 32%3.08 mg
Other constituents Quantity
Water 4.4 g
Link to USDA Database entry
Units
μg = micrograms • mg = milligrams
IU = International units
†Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database
Almonds are 4% water, 22% carbohydrates, 21% protein, and 50% fat (table). In a 100-gram (3 1⁄2-ounce) reference amount, almonds supply 2,420 kilojoules (579 kilocalories) of food energy. The almond is a nutritionally dense food (table), providing a rich source (20% or more of the Daily Value, DV) of the B vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, copper, iron, magnesium, manganese, phosphorus, and zinc. Almonds are a moderate source (10–19% DV) of the B vitamins thiamine, vitamin B6, and folate, choline, and the essential mineral potassium. They also contain substantial dietary fiber, the monounsaturated fat, oleic acid, and the polyunsaturated fat, linoleic acid. Typical of nuts and seeds, almonds are a source of phytosterols such as beta-sitosterol, stigmasterol, campesterol, sitostanol, and campestanol.

Health
Almonds are included as a good source of protein among recommended healthy foods by the US Department of Agriculture. A 2016 review of clinical research indicated that regular consumption of almonds may reduce the risk of heart disease by lowering blood levels of LDL cholesterol.