Top 7 Almonds Nutrition facts and Health benefits

Selection and storage

Top 7 Almonds Nutrition facts and Health benefits
Raw, dry almonds-unshelled. Note for the edible kernel inside.

Almonds are readily available in the markets year-round. In the stores, however, different forms of nuts displayed for sale such as shelled, unshelled (with outer shell), salted, sweetened, or powdered (almond flour/meal), etc.

While buying, look for kernels that feature bright brown color, compact and uniform, and feel heavy in hand. They should be free from cracks/cuts, mold, and spots, and rancid smell.

To store, place unshelled whole almonds in a cold, dry place for several months. However, shelled kernels should be kept inside an airtight container in the refrigerator to prevent them turn rancid.

Culinary uses


almond-nut sheller

Raw whole nuts are cut open at processing units using large cracker machines. Smaller nut sheller equipment or handheld pliers usually suffice for domestic purposes.

Here are some serving tips:

  • Almonds can be enjoyed either raw, salted or sweetened.

  • They are nutty yet pleasantly sweet in taste. Sweetened almond milk (Badam milkshake) is a one of popular refreshing drink in India and other South Asian countries.
  • Almonds are one of the most sought after among nuts that employed in a variety of rice dishes, savory and sweet preparations in the Middle-East region.

  • Almond splits are often sprinkled over desserts, particularly sundaes and other ice cream preparations.

  • They employed widely in the confectionery, as an addition to cookies, biscuits, sweets, energy bars, and cakes. In France, frangipane is a favorite cake made of almond meal.

  • Blanched kernels also used to make almond-butter, which is an ideal alternative in peanut allergics.
  • Green, mature almonds are incredibly delicious! These edible, young, tender nuts, hit farmer markets by late spring. To eat, cut open outer green cover using a paring knife and enjoy sweet, cream-white kernel inside!

Safety profile

Almond nut allergy, although not so common as other tree nut allergies like cashews,
pistachio, etc. However, they may often cause hypersensitivity cross-reactions in some people to food substances prepared using them.

The type and severity of symptoms may vary and may include vomiting, diarrhea, pain abdomen, swelling of lips, and throat leading to breathing difficulty, and chest congestion. Therefore, caution should be exercised in those with nut allergic syndrome while consuming food items prepared with almond nuts. (Disclaimer).


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Further resources:

  1. USDA National Nutrient data base.

  2. The Almond Board of California.