Almonds are rich in protein, vitamin E, and valuable fats. Learn all about their effects, calories, uses, and nutrients.
What are almonds?
Almonds are the edible kernels of the fruit of the almond tree (Prunus dulcis) and belong to the rose family. Botanically, almonds are not true nuts, but rather drupes – similar to peaches or apricots. Their mild, nutty flavor, versatile uses, and high nutrient content make them a true all-rounder among plant-based foods.
Nutrients in almonds
Almonds are among the most nutrient-rich snacks available. They are an excellent source of plant-based protein, valuable fats, fiber, and important vitamins and minerals.
|
Nutrient |
Effect in the body |
|---|---|
|
Vitamin E |
Strong antioxidant, protects cells from stress |
|
Magnesium |
Important for muscles, nerves & heart |
|
Calcium |
Supports bones and teeth |
|
Fiber |
Promotes digestion and satiety |
|
Protein |
Supports muscle building and satiety |
Particularly impressive: almonds contain around 21 g of protein per 100 g – ideal for a plant-based diet.
Benefits of almonds
1. Protection for heart and blood vessels
Almonds contain many unsaturated fatty acids, which can help maintain normal cholesterol levels.
2. Satiating and calorie-conscious
Despite their calorie content, almonds keep you full for a long time thanks to fiber and protein – which can help reduce excessive snacking.
3. Protection against oxidative stress
Due to their high content of vitamin E, almonds protect cells from free radicals and thus have an antioxidant effect.
4. Blood sugar friendly
Almonds have a low glycemic index and can help stabilize blood sugar levels after carbohydrate-rich meals.
5. Good for skin, hair and nails
Thanks to vitamin E, biotin, and valuable fatty acids, almonds contribute to maintaining normal skin and strong nails.
Nutritional values of almonds (per 100 g, natural)
- Energy: approx. 575 kcal
- Fat: 49 g (of which 40 g unsaturated fatty acids)
- Protein: 21 g
- Carbohydrates: 6 g (of which sugar: 4 g)
- Fiber: 12 g
- Vitamin E: 25 mg (approx. 166% of daily requirement)
Just a small handful (approx. 30 g) provides about half of the daily vitamin E requirement and approx. 10% of the recommended daily amount of fiber.
How many almonds per day are advisable?
A quantity of about 20–30 g per day is recommended – which corresponds to approximately a small handful. It is important to choose unsalted and unroasted almonds to benefit from the full nutrients.
Use in the kitchen
Almonds are versatile:
- Plain as a snack
- In muesli, yogurt or porridge
- In plant-based milk alternatives (almond milk)
- As almond butter or flour for baking
- In savory dishes as a topping or breading
- In smoothies or energy bars
Almond butter is also a popular base ingredient in plant-based cuisine.
Shopping & Storage
- Prefer natural, unpeeled organic almonds
- Store almonds dry, cool, and protected from light
- Seal opened packages airtight, ideally in a glass jar or in the refrigerator
Conclusion
Almonds are a nutrient-rich food with a long tradition. They provide valuable nutrients, are naturally satiating, and fit into both sweet and savory dishes. Whether as a snack or an ingredient – almonds are a natural contribution to a balanced diet.
