All About Whole Almonds

Whole almonds are the tree nut that has it all: a subtle and neutral flavor, incredible versatility, and a bevy of health and nutrition benefits. Whether they are roasted or unroasted, blanched or unblanched, salted or unsalted, the benefits of almonds extend to heart health, weight management and new product development. Interested in learning more? Grab a handful of whole almonds – 23 to be exact – and scroll down to explore the nutrition and health benefits of whole almonds, how they can be incorporated in new product development and three easy whole almond snack recipes.

Almond nutrition.

Packed with nutrients, almonds are among the nuts lowest in calories and saturated fat¹. In fact, almonds have nearly 14g of the “healthy fats,” monounsaturated fat and polyunsaturated fat. They also are an excellent source of Vitamin E, which is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities. Vitamin E supports immune function, blood health, skin health and helps certain cells regenerate. 

Furthermore, almonds are an excellent source of magnesium. This important nutrient is needed for more than 300 biochemical reactions in the body² and can support heart health, a healthy immune system, keep blood pressure and blood sugar levels steady, and much more.

One, unsalted 1-ounce (28g) serving of almonds contains: 

• 160 calories
• 9g of monounsaturated fat
• 3.5g of polyunsaturated fat
• 1g of saturated fat
• 6g of carbohydrates
• 6g of protein
• 4g of fiber
• 12mcg of folate
• 208mg of potassium
• 136mg of phosphorus
• 77mg of magnesium
• 76mg of calcium
• 7.3mg of Vitamin E
• 0mg of cholesterol

Read our Nutrient Comparison Chart for Tree Nuts to learn more about the nutritional benefits of almonds.

Please note that nutrition facts on whole almonds will vary from brand to brand, depending on if the almonds are salted or unsalted and blanched or unblanched. We recommend checking the nutrition labels and trying a few brands to find the right whole almonds for you.

Health benefits of almonds.

Decades of scientific research show that almonds can play a role in a healthy diet. Below are a few health benefits that almonds provide. Explore our Health & Nutrition page to learn more about the health benefits of almonds.

Almonds and heart health.

Whole almonds contain 13g of the “healthy fats,” monounsaturated fat and polyunsaturated fat. According to the American Heart Association, monounsaturated and polyunsaturated fats can have positive health impacts when eaten in moderation. Furthermore, monounsaturated and polyunsaturated fats can help reduce cholesterol levels, which can help lower the risk of heart disease and stroke³.

More than two decades of research supports the role of almonds in helping to maintain a healthy heart. The U.S. Food and Drug Administration says that scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, like almonds, as part of a heart healthy diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Check out these Tips to Take to Heart.

Almonds and weight management.

Scientific evidence suggests that when eaten as a part of a healthy diet, almonds do not cause weight gain and may even have beneficial effects on body composition, especially in overweight or obese adults⁴.

As a result, almonds are good for weight management. They also are a good fit with many popular weight-loss diet plans because they provide stellar satiety and a great nutrition bang for the calorie buck.

Learn more about achieving a healthy and happy weight.

4 More Essential Minerals in Almonds

In addition to magnesium, almonds are a good source of copper, fiber, phosphorus and manganese, all of which offer a variety of health benefits:

• Copper: A mineral found throughout the body that helps make red blood cells and keeps nerve cells and immune system healthy.
• Fiber: Almonds contain soluble and insoluble fiber, which have been shown to help you feel satiated, so you eat less and stay satisfied longer after snacking.
• Phosphorus: A mineral essential for the formation of bones and teeth.
• Manganese: An essential trace element that is involved in bone formation, reproduction, immune response, and more⁵.

Almond Versatility

The opportunities to develop new products with whole almonds are endless, it’s no wonder almonds are the world’s #1 nut⁶. Add natural or roasted almonds to snack mixes, coat or enrobe them in on-trend flavors, or use whole almonds for added crunch and visual appeal in snack clusters or confectionary, as an inclusion in bars, blend them into dips or sauces, and much more.

Moreover, almonds are a naturally "clean" ingredient, have a relatively long shelf life, and align with most current dietary trends (e.g., paleo, plant-based, vegan).

If you’re a food professional, visit our Food Professionals Tools & Resources page to access materials highlighting how to incorporate whole almonds and 13 other almond forms into new food products.

Recipes with Whole Almonds

Whole almonds are the most frequently consumed almond form when it comes to snacking. We’ve included some of our favorite almond snack recipes using whole almonds below.