Almonds have the highest amounts of fiber, protein, monounsaturated and polyunsaturated fats, magnesium, calcium, iron, and folate among all nuts.
In 100g of raw almonds (about 3/4 cup), you’ll get these nutrients:
- Calories: 600, Fat: 51.1g
- Fiber: 10.8g
- Protein: 21.4g
- Biotin: 57µg
- Calcium: 254mg
- Phosphorus: 503mg
- Magnesium: 258mg
- Copper: 0.91mg
Almonds are a convenient snack and versatile ingredient.
Coat baked or sautéed fruit with a crumble made of almond butter, maple syrup, rolled oats, and cinnamon.
Almonds are a versatile ingredient and a convenient snack.
Almond butter can be used as a dip for fresh fruit or as the base for energy balls. Combine it with add-ins such as minced dried fruit, chopped dark chocolate, spices, or seeds.
Replace all-purpose flour with almond flour in pancakes and baked goods, or use it as a garnish for lentil soup, spaghetti squash, or hummus.
You can toss veggies in a savory almond butter sauce made with veggie broth, garlic, ginger, and crushed red pepper.
