Almonds (Blanched) – Nutritional Information & Benefits
Almonds, a powerhouse of nutrients, are not only a delicious snack but also a versatile ingredient in both savory and sweet dishes. Known for their rich, nutty flavor and satisfying crunch, blanched almonds are a particularly popular choice in cooking and baking. Their unique texture, achieved by removing the skins, makes them ideal for use in recipes ranging from almond milk to baked goods and confections.
Here’s a closer look at the nutritional profile and health benefits of blanched almonds:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 590 kcal |
| Protein | 21.4 g |
| Fat | 52.52 g |
| Saturated Fats | 3.953 g |
| Carbohydrates | 18.67 g |
| Fiber | 9.9 g |
| Sugar | 4.63 g |
| Calcium | 236 mg |
| Iron | 3.28 mg |
| Magnesium | 268 mg |
| Phosphorus | 481 mg |
| Potassium | 659 mg |
| Sodium | 19 mg |
| Zinc | 2.97 mg |
| Copper | 1.027 mcg |
| Manganese | 1.835 mg |
| Selenium | 3.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.191 mg |
| Riboflavin (Vitamin B2) | 0.711 mg |
| Niacin (Vitamin B3) | 3.5 mg |
| Vitamin B6 | 0.115 mg |
| Folate (Vitamin B9) | 49 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 23.75 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Blanched Almonds
Blanched almonds are rich in a variety of nutrients that contribute to a well-balanced and healthy diet:
-
High in Healthy Fats
Almonds are primarily composed of healthy fats, including monounsaturated fats, which are known for their heart-healthy properties. These fats help to reduce bad cholesterol (LDL) levels, promote healthy blood vessels, and may even contribute to weight management when consumed in moderation. -
Excellent Source of Protein
With over 21 grams of protein per 100 grams, almonds are a great option for vegetarians and those looking to increase their protein intake. Protein is essential for muscle repair, immune function, and overall body growth. -
Packed with Fiber
Almonds provide nearly 10 grams of dietary fiber per 100 grams. Fiber is essential for digestive health, helping to prevent constipation, regulate blood sugar levels, and promote a feeling of fullness, which may aid in weight control. -
Rich in Micronutrients
Almonds are loaded with a variety of vitamins and minerals, including calcium, magnesium, phosphorus, and zinc. These nutrients are vital for bone health, muscle function, and maintaining healthy skin. Almonds also provide a significant amount of vitamin E, a powerful antioxidant that helps protect cells from oxidative damage. -
Magnesium for Relaxation
With 268 mg of magnesium per 100 grams, almonds are a wonderful source of this essential mineral, which plays a crucial role in muscle function, nerve transmission, and relaxation. Magnesium can help reduce symptoms of muscle cramps and improve sleep quality. -
Heart Health
The healthy fats, fiber, and antioxidants in almonds all work together to promote cardiovascular health. Regular consumption of almonds has been linked to improved cholesterol levels and a reduced risk of heart disease.
Allergen Information
Almonds are a tree nut and can cause severe allergic reactions in individuals with tree nut allergies. It is important to check for any cross-contamination with other allergens when purchasing or consuming blanched almonds. Always ensure that almonds are clearly labeled, especially in packaged or processed forms.
Dietary Preferences
Blanched almonds are suitable for a variety of dietary preferences:
- Vegan & Vegetarian: Almonds are a plant-based source of protein and fat, making them a perfect addition to vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, almonds are safe for those with celiac disease or gluten intolerance.
- Low-Carb & Keto-Friendly: Due to their low carbohydrate content, blanched almonds fit well into low-carb and ketogenic diets.
- Dairy-Free: As a dairy-free food, blanched almonds are ideal for those with lactose intolerance or dairy allergies.
- Paleo-Friendly: Almonds align well with the principles of the paleo diet, offering a nutrient-dense snack for those avoiding processed foods.
Storage and Usage Tips
- Storage: To maintain their freshness and prevent spoilage, store blanched almonds in an airtight container in a cool, dry place. For longer shelf life, almonds can be kept in the refrigerator or freezer.
- Uses in Cooking: Blanched almonds can be used in a variety of recipes. They can be finely ground into almond flour, sliced for topping salads or baked goods, or chopped to add a crunchy texture to savory dishes such as curries, stir-fries, or grain bowls. Almonds are also a key ingredient in almond milk, almond butter, and many confectionery items.
Conclusion
Blanched almonds are a nutritious and versatile ingredient that can elevate a wide range of recipes. Their rich profile of healthy fats, protein, fiber, and essential vitamins makes them a fantastic addition to any diet. Whether eaten on their own as a snack, sprinkled over salads, or used in a variety of dishes, almonds bring both flavor and nutrition to the table. For those seeking a heart-healthy, protein-packed, and nutrient-dense food, blanched almonds are a natural choice.
