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Almonds are packed with nutritional benefits and make a valuable contribution to a healthy diet. In particular, they are a good source of heart-healthy fats, protein, fiber, vitamins and minerals—especially vitamin E, biotin, monounsaturated fatty acids, copper, and manganese, plus so much more. Compared to other nuts, a serving of almonds provides the highest or among the highest amounts of fiber, protein, monounsaturated and polyunsaturated fats, magnesium, calcium, iron, folate, riboflavin, niacin, vitamin E, phytosterols, flavonoids, and phenolic acids, and almonds are among the lowest in calories, available carbohydrates, and saturated fat. Win-win!
In fact, almonds are among the most researched foods, with over two decades of continuous research and more than 175 peer-reviewed studies on heart health, diabetes, weight management, and other public health concerns. Eating almonds has been shown to improve heart health, help lower blood pressure, cholesterol levels, triglycerides, LDL-cholesterol, inflammation, oxidation, and blood sugar levels all while improving cognitive performance and skin health, and supporting healthy weight management, and more. Compounds in almonds that contribute to these impressive health benefits include but are not limited to vitamin E, magnesium, flavonoids, catechins, and tannins.
So, how many almonds should we aim for as part of our daily diet to reap all the health benefits of almonds? Research overwhelmingly supports the benefits to our overall health and our microbiomes to eating an ounce (about a handful of almonds) daily with no compelling reason to eat more than that. And, new research shows that “activated” or soaked almonds do not have a reduced phytate content so there’s no need to worry about that extra step.
Now that you know why almonds can contribute to overall healthy eating patterns, perhaps you’re wondering about the best way to eat almonds? I’ve got you covered! While the most common way to enjoy almonds is simply to snack on raw almonds or roasted almonds, especially great for an on-the-go portable snack option, there are many other ways to incorporate this food into our diet. Almonds are versatile and make great additions to both sweet and savory recipes and are used in various traditional ways in cuisines all around the world.
Savory dishes that work great with almonds include Asian inspired dishes like stir fries or chop suey (like my Chicken Chop Suey with Almonds) or almonds can be used as a topping for salads to add extra crunch (and extra nutrition!). You can even make “cheese” from almonds! For a pasta substitute, try Cappello’s lasagna noodles which are made from almond flour. Almonds also make a great addition to breakfasts such as oatmeal.
A unique way of eating almonds, less common in North America, is to eat ‘green almonds,’ which refers to eating the young developing fruit of the almond tree whole. (Think of it like a peach). At this stage of the almond fruit’s development, the fruit is green and fleshy on the outside and the inner shell has not yet hardened. To consume, cut the almond hull along the seam with a paring knife and use the nut’s inside. Green almonds can be somewhat sour, so they work well in a salad or with a bit of sea salt to balance the flavor. In the Northern Hemisphere, green almonds are only available from mid-April to mid-June. Though not common in North America, these are a popular snack in the Middle East. Green almonds can also be pickled or brined to extend their shelf-life. Who knew?
On the flip-side, a wide range of sweets feature almond as a central ingredient. This nut is used in breads, cakes, candies (chocolate covered almonds anyone?), chocolate bark, cookies, dessert bars, ice cream, pastries, and puddings plus many more! Marzipan (also known as almond paste) is an almond-based confection that originated in Persia and is now very common in European desserts. It can be formed into all sorts of beautiful designs! Sometimes almonds are used in a decorative manner, as in the case with marzipan, but with the advent of almond flour, this nut has become a behind-the-scenes staple in many baked goods as well.
Almond Products & How to Use Them
Almonds are available in many convenient forms to suit all your baking and cooking needs. You can find them shelled or unshelled, whole, raw, roasted, flavored, or unblanched. They’re also sold pre-processed—halved, sliced, slivered, diced, flaked, or chopped—ready to use in all your favorite recipes. And don’t forget other versatile almonds products like almond oil and almond milk, which are useful in baking (and other recipes) too!
But remember, as we’ve already discussed there are health benefits associated with an ounce of nuts per day. When considering your daily intake, include almonds from all sources. For instance, an ounce or two of almonds roughly translates to ⅓ to ⅔ cups of almond flour.
Common Almond-Based Ingredients
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Almond Flour
Almond flour is one of the most common substitutes for wheat flour and is one of the most nutrient-dense alternatives, offering more essential nutrients per calorie (plus, it’s good for the gut). However, most almond flour is prepared from blanched almonds, which means you’ll be missing out on all the nutrients concentrated in the almond skins (such as essential vitamins, minerals and antioxidant phytonutrients). A high-quality blanched almond flour is very finely milled and can generally be substituted 1:1 for wheat flour. It works well when you want a denser crumb, as in muffins, coffee cakes, and chewy cookies. In recipes that call for a fairly large amount of wet ingredients, adding starch or coconut flour can be helpful. Pro tip: store your almond flour in the fridge or freezer for extra shelf-life!
Almond Meal
Almond meal is more coarsely ground than almond flour. Since almond meal typically uses the whole almond (including skins) it will have a higher level of nutrients as compared to almond flour. However, always check labels as some almond meal is prepared from blanched almonds as well. Almond meal works great for breading meat or fish but can also be used for dense baking where a coarser texture is desired, like in fruitcakes, some cookies, and pie crusts. If replacing almond meal in place of almond flour in a recipe, use slightly less, as it’s denser. Just keep in mind it won’t work well as a substitute in all recipes. You can easily make your own almond meal at home by grinding almonds in a food processor (I would suggest roasting the almonds first to boost the flavor).
Almond Butter
Natural almond butter, typically prepared by roasting and grinding almonds, is a great substitute for peanut butter but also works as a butter substitute in many baking recipes. It can be prepared from whole or blanched almonds so check your labels and opt for whole if possible. Pro tip: When you first open a jar, stir the oil back in, then store it in the fridge.
Almond Milk
Almonds can be processed into almond milk, a universally enjoyed plant-based dairy substitute. In general, almond milk is made from raw, blanched, and lightly toasted almonds to achieve a color and texture similar to dairy milk. Almond milk works great in smoothies, cereal, coffee, ice cream, baking, and cooking to name a few.
With so many ways to enjoy almonds—from simple snacks to delicious dishes and versatile pantry staples—it’s easy to make this nutrient-packed nut part of your daily routine.
Almond Recipes
Looking for inspiration? Try my favorite almond recipes:
In the Kitchen
If you’re looking for inspiration on how to prepare some of your other favorite foods, check out these posts!
