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Almonds are seeds of the almond tree and count as tree nuts (allergen). Bitter almonds release hydrogen cyanide: adults max. one a day, children none (BfR).
Almonds are among the most popular nuts in everyday cooking – although botanically they're the seeds of a stone fruit. In this guide you'll find out which nutrients almonds provide, how many a day can make sense and what soaking actually does.
The almond comes from the almond tree (Prunus dulcis) and belongs botanically to the rose family. Its relatives include the apricot, peach and cherry. What you eat is the seed inside the stone – which is why, strictly speaking, almonds aren't true nuts.
The almond tree originally comes from Western and Central Asia. Today almonds are grown mainly around the Mediterranean, in California and in parts of Australia. Depending on the growing region, fresh almonds are usually harvested from late summer to autumn, but dried almonds are available all year round.
There are sweet and bitter almonds. In the shops you'll find almost only sweet almonds. Bitter almonds naturally contain substances that can release hydrogen cyanide, and they're not meant to be eaten in larger amounts.
The values can vary slightly depending on the variety and processing. For natural, unprocessed almonds, these are approximate average values:
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 579 kcal |
| Protein | 21.2 g |
| Fat | 49.9 g |
| Carbohydrate | 21.6 g |
| Fibre | 12.5 g |
| Vitamin E | 25.6 mg |
| Magnesium | 268 mg |
| Calcium | 269 mg |
So almonds mainly provide unsaturated fatty acids, plant protein, fibre and vitamin E. If you like to mix different nuts and seeds, walnuts, pumpkin seeds or linseed can be interesting additions.
A practical everyday portion is about a handful, roughly 25 to 30 g. That's around 20 to 23 almonds. This amount provides roughly:
How much makes sense for you depends on your overall diet. If you want to keep an eye on your energy needs, for example while eating in a calorie deficit, portion size matters more than whether almonds are "good" or "bad". Almonds are nutrient-rich, but also energy-dense.
As a rough guide: a small daily portion usually fits easily into your meals – for example at breakfast, as a topping or as part of a snack. Larger amounts aren't automatically better.
Almonds are often soaked in water for 8 to 12 hours. After that, they're easy to peel and take on a softer, creamier texture. In the kitchen, that's particularly useful for almond butter, dips or a homemade almond base for drinks and desserts.
It's often claimed that soaking "activates enzymes" or makes almonds significantly more nutritious across the board. The evidence for this in everyday life is limited. What can be said plainly:
If you're generally sensitive to foods with lots of fibre or seeds, our guide to the gut and microbiome or tips on other swelling foods such as chia seeds may be useful too.
Almonds are versatile in the kitchen because they suit both sweet and savoury dishes. Depending on the form – whole, chopped, flaked, ground or as a butter – how you use them and the texture they give change considerably.
Practical options:
A few tips:
When buying, it's worth checking quality and processing. Good almonds smell mild and nutty, not stale or rancid. With natural almonds, the surface should be dry and unremarkable, without spots or moisture.
What you can look out for:
How to store almonds properly:
Because of their fat content, almonds can turn rancid over time. Ground almonds and almond butter are more delicate than whole almonds and should be used up more quickly once opened.
Almonds fit easily into everyday eating for many people, but there are a few points you should know:
If you have IBS or food intolerances and already need to pay close attention to what you tolerate, it may also be worth looking at our guide to the low-FODMAP diet.
Here are a few recipe ideas and collections where almonds work well:
Not across the board. Almonds provide particularly large amounts of vitamin E and magnesium; other nuts have different strengths. Walnuts, for example, contain more alpha-linolenic acid, a plant omega-3 fatty acid.
No. You can eat almonds dry without any problem. Soaking is mainly a question of texture, further processing and how well they agree with you.
Both have their place. Brown almonds keep the skin, with extra plant compounds and fibre. Blanched almonds taste milder and are often more practical for delicate creams or desserts.
Almonds usually fit well into a lower-carb diet, because they contain relatively few digestible carbs while also providing fat, protein and fibre. You'll find more in our guide to low-carb eating.
Almonds are a nutrient-rich ingredient with plenty of vitamin E, magnesium, fibre and plant protein. A handful a day is a practical amount for many people.
Soaking can improve the texture and many people find it more pleasant, but it's not a must. What matters in the end is quality, portion size and how well almonds fit into your overall diet.