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Almonds

Aromatic tree nut – ideal for snacking, baking and cooking.

Wiki about almond Nutri-Score A Vegan Yes Gluten-free Yes Lactose-free Yes Nut-free No
NUTRITION / 100 g
579 kcal 21.2 g Protein 21.6 g Kohlenhydrate 49.9 g Fett

Introduction

Almonds in shell and peeled
I have a small weakness for almonds, which shows up in all kinds of kitchen moments: a quick breakfast, walking past a fragrant bakery, or a long evening when I nibble a piece of homemade marzipan. For me almonds are an ingredient that feels both down-to-earth and a little bit luxurious. I still remember a market visit in the south when a vendor handed me a handful of freshly roasted almonds and I was surprised at how much warmth and depth that nutty aroma can bring to a simple dish.

What I particularly appreciate about almonds is their versatility. They taste good raw, roasted, chopped or ground and contribute to the texture of baked goods whether whole or as fine almond flour. A colleague of mine swears by sprinkling some chopped almonds over his salad because they provide the crunch that even the best vinaigrette cannot replace.

From a nutritional perspective almonds are surprisingly nutritious. They provide plant proteins, healthy fats, vitamin E and fiber. I often like to explain in conversations that a few almonds can curb cravings while also helping to protect the heart. But of course one shouldn't forget enjoyment: almond oil gives baked goods a warm, buttery note, while almond butter keeps cakes moist and serves as a base for dips.

  • Sweet almonds: the most common type for baking and snacking.
  • Bitter almonds: should only be used processed, because they contain amygdalin.
  • Almond milk and butter: plant-based alternatives with many uses.
  • Roasted almonds: ideal as a snack or topping.
When I use almonds in cooking I pay attention to freshness and store them cool and airtight. Small experiments, like soaking them in honey or grinding them into fine flour, have saved my kitchen more than once. In the end almonds are for me not just an ingredient but a small culinary promise: simple, adaptable and always with the potential to elevate a dish.

Availability & types


Availability and types of almonds are actually pretty straightforward. Almonds grow on trees and are cultivated in many warm countries. You can buy them year-round at the supermarket, but fresh from the tree they are mostly available in late summer and autumn. Almonds come in many forms: in-shell, shelled, roasted, ground or as beverages like almond milk. Each form looks a bit different and is used for different purposes.

Origin and growing regions
Almonds originally come from the Near East and Central Asia but today are widespread in many parts of the world. Major growing regions include:

  • California (USA) – this is one of the largest growing regions; many supermarket almonds come from there.
  • Spain and Italy – almonds grow well especially in countries with a Mediterranean climate.
  • Iran, Turkey and Morocco – historical regions of origin with a long tradition.
  • Australia – almonds are also increasingly cultivated there.
You can imagine it like this: almond trees like sun and not too much rain, so they do well where it is warm and dry – similar to orange or olive trees.

Well-known varieties
There are many almond varieties that differ in shape, size and shell. Some well-known names are:

  • Nonpareil – smooth, large and easy to peel; often used in baking.
  • Carmel – also soft-shelled and popular for snacks and baking.
  • Butte/Padre – harder shell, often processed industrially.
  • Mission – somewhat darker and more aromatic, good for certain recipes.
You can think of it like different apple varieties: one apple is not like another, but they are all apples – the same applies to almonds.

Processed forms
Almonds are available in many processed forms you find in stores:

  • In shell – as they come from the tree; sometimes you crack them yourself.
  • Skinned / blanched – the brown skin is removed; these are called blanched almonds.
  • Raw, roasted or salted – raw taste mild; roasted are crunchier and more aromatic.
  • Chopped, sliced (Sliced/Slivered) – convenient for baking or salads.
  • Almond flour / almond butter / almond milk – ground or pureed; good for cakes, spreads or as a milk substitute.
  • Marzipan – almond paste, sweet and often used in confectionery.
Bitter almonds should be briefly explained: there are “bitter” and “sweet” almonds. Bitter almonds are normally not eaten raw because they contain a substance that in large amounts can be harmful. Sweet almonds are the ones we use as snacks and for baking.

Buying and storage tips
When buying, look for a fresh aroma and firm, not shriveled almonds. Store them cool and airtight to keep them crunchy for a long time. If you need them as an ingredient, you'll almost always find the right form – whole, ground or as milk – in supermarkets, health food stores or online.

Details & nutrition

Property Value
Unit g
Average weight per piece 1.2
Calories per 100 579
Protein per 100 21.2
Carbohydrates per 100 21.6
Sugar per 100 4.4
Fat per 100 49.9
Saturated fat per 100 3.8
Monounsaturated fat 31.6
Polyunsaturated fat 12.3
Fiber per 100 12.5
Vitamin C (mg) per 100 0
Vitamin D (IU) per 100 0
Calcium (mg) per 100 269
Iron (mg) per 100 3.7
Nutri-Score A
CO₂ footprint 2.5 kg CO2e/kg
Origin USA (California) or Spain (depending on batch)
Gluten-free Yes
Lactose-free Yes
Nut-free No
Vegan Yes
Note May contain traces of other tree nuts or peanuts (due to processing).

Technical & scientific information

Almonds (Prunus dulcis) are the edible kernels of a stone fruit tree in the Rosaceae family. Botanically they are seeds embedded in a woody shell. Cultivation today is concentrated in regions with a Mediterranean climate; origin and domestication lie in the Near East. Two primary types are distinguished commercially: sweet almonds, used for direct consumption and food production, and bitter almonds, which have a higher content of cyanogenic glycosides (mainly amygdalin) and can be toxic if eaten raw.

Chemical composition and nutritional values (per 100 g, approximate):

  • Energy: approx. 579 kcal
  • Macronutrients: Fat 49–50 g (predominantly monounsaturated fatty acids, mainly oleic acid), Protein 21 g, Carbohydrates 21 g, Fiber 12–13 g
  • Vitamins: particularly rich in vitamin E (α-tocopherol, approx. 25 mg), also B vitamins such as riboflavin (B2) and small amounts of folate
  • Minerals: Magnesium (~268 mg), Calcium (~269 mg), Phosphorus (~484 mg), Potassium (~705 mg) and Iron
  • Phytochemicals: Polyphenols, flavonoids and phytosterols in the skin and flour
The lipid fraction consists mainly of monounsaturated fatty acids (primarily oleic acid) and also contains polyunsaturated fatty acids such as linoleic acid. This fatty acid profile together with the vitamin E content and secondary plant compounds explains many of the observed effects on lipid profiles and oxidative stress in epidemiological and clinical studies.

Processing methods are varied and influence nutrient contents and sensory properties:

  • Blanching: Removes the brown skin, reduces polyphenol-rich components of the skin and alters flavor and color.
  • Roasting: Leads to Maillard reactions, enhances aroma, partially reduces heat-sensitive vitamins and changes antioxidant activity.
  • Cold pressing: Produces almond oil with high tocopherol content; thermal processes yield higher yields but can reduce heat-sensitive components.
  • Grinding: Into flour or paste (almond butter); fat content affects texture and baking properties.
  • Pasteurization: Industrial measures to reduce microbiological risk, e.g. by steam.
Health-wise almonds are often associated with cardiovascular benefits, improved blood lipid regulation and increased satiety. Randomized trials show moderate reductions in LDL cholesterol with regular consumption. For people with tree nut allergy almonds are an important allergen; reactions can be IgE-mediated and potentially life-threatening. Additionally, bitter almonds carry the risk of cyanotoxic effects due to amygdalin, which is why raw bitter almonds are little or not used in many countries.

Other practical aspects concern storage and shelf life: due to their high fat content almonds are susceptible to oxidation and rancidity; storing them cool and protected from light prolongs aroma and stability. Environmental discussions concern the high water demand of almond cultivation and the importance of beekeeping for pollination. In summary, almonds are a nutrient-dense, versatile food with specific nutritional benefits and clear considerations for food safety and allergy prevention.

Wiki entry for: almond
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