Almonds

Because of their mild flavor, almonds are used as a garnish or as an ingredient in both sweet and savory dishes.

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Thought to have originated in Asia and North Africa, almonds have been cultivated since ancient times in Assyria, Persia, and Greece. Ancient Romans referred to almonds as the “Greek nut.” Almonds continue to be grown in warm climates, including the Mediterranean regions, South America, and California.

Varieties

Almond varieties are classified as either sweet or bitter. The almonds widely available for eating are known as the sweet almond, of which there are over 100 varieties grown in California alone. The bitter almond contains toxins that are removed from the bitter almond oil before it is used in food production. Bitter almond oil is used primarily as a flavoring, and it is also used to make amaretto liqueur.

Buying and storing tips

Because of their high oil content, almonds can go rancid quickly. For that reason, it is best to store them in an airtight container in the refrigerator where they will keep for several months. Almonds can be kept frozen for up to a year.

Availability

Almonds are available year-round. They are sold in the shell as well as shelled, whole, sliced, or slivered. They are available raw or roasted, with or without the skin, and are frequently smoked or sugared and sold as snacks.

Preparation, uses, and tips

Because of their mild flavor, almonds are used both as a garnish and as an ingredient in a variety of both sweet and savory dishes. Sweetened almond paste, called marzipan, is used to make candies and to decorate cakes. Almonds coated with caramelized sugar are called pralines. Almonds can also be made into almond butter, which is used in the same ways as peanut butter, and can be ground into a powder and made into an almond milk drink.

Nutritional Highlights

Almonds, 24 whole kernels (1 oz.)
Calories: 164
Protein: 6.0g
Carbohydrate: 5.6g
Total fat: 14.3g
Fiber: 3.3g
*Excellent source of: Vitamin E (7.4 IU)
*Good source of: Magnesium (78mg), and Riboflavin (0.23mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Cancer (Prostate)

Alpha-linolenic acid is a fatty acid found in many foods. Most, but not all, studies have found that high dietary or blood levels of alpha-linolenic acid correlate with an increased risk of prostate cancer. It is not clear, however, whether this association reflects a cause-effect relationship. Concentrations of alpha-linolenic acid are high in almonds, Brazil nuts, cashews, flaxseeds, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, and walnuts.

Health benefits and concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and seeds. Read about health benefits and concerns for nuts and seeds for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.