Nuts, almonds, blanched
Category: Nut & Seed Products
Nutrition Highlights
Serving Size
Calories
856
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 685 (80.0%) |
| Protein | 124 (14.5%) |
| Carbohydrate | 108 (12.7%) |
| Total | 856 (100%) |
Serving: 1 cup whole kernels [145g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 76 (52.5%) |
| Protein | 31 (21.4%) |
| Carbohydrate | 27 (18.7%) |
| Water | 6.5 (4.5%) |
| Ash | 4.2 (2.9%) |
| Total | 145 (100%) |
Serving: 1 cup whole kernels [145g]
Benefits
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High in vitamin E which acts as an antioxidant and protects cells from damage
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Contain monounsaturated and polyunsaturated fats that can help lower LDL (bad) cholesterol and reduce risk of heart disease
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Rich in magnesium which is important for bone health and muscle and nerve function
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Provide fiber, manganese, copper and phosphorus which aid digestion and metabolism
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Blanching helps remove the skin which contains compounds that can interfere with nutrient absorption but retains most of the nutrients
Risks
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High in calories. A one ounce serving of almonds contains about 160 calories
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May cause allergic reactions in some people. Almonds are one of the top food allergens
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High in fat. Almonds are high in monounsaturated and polyunsaturated fats which can contribute to weight gain if consumed in excess
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May interfere with absorption of some medications. The fiber and plant compounds in almonds can bind to medications and decrease their absorption
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Potential risk of contamination. Almonds may become contaminated with pathogens during processing
Additional Information
Nuts, particularly almonds, are a highly nutritious food that offer numerous health benefits. Blanched almonds, specifically, are almonds that have had their skin removed, resulting in a smoother and softer texture. This process does not significantly alter their nutritional composition, making blanched almonds equally nutritious as their unblanched counterparts.
One of the primary attributes of blanched almonds is their high content of healthy fats. These nuts are an excellent source of monounsaturated fats, specifically oleic acid, which is known to have heart-protective properties. Consuming foods rich in monounsaturated fats has been associated with a reduced risk of heart disease and improved cholesterol levels.
Blanched almonds are also a great source of plant-based protein. They provide all essential amino acids, making them a valuable protein source for vegetarians and vegans. Protein is essential for muscle repair and growth, as well as various other bodily functions.
Additionally, blanched almonds are rich in dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system and preventing constipation. It also helps regulate blood sugar levels, as it slows down the absorption of glucose into the bloodstream. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.
Blanched almonds are packed with essential vitamins and minerals. They are an excellent source of vitamin E, an antioxidant that helps protect cells from damage caused by free radicals. Vitamin E is also important for maintaining healthy skin and immune function. Blanched almonds also contain significant amounts of magnesium, which is essential for bone health, muscle function, and maintaining normal blood pressure.
Despite their numerous nutritional benefits, blanched almonds do come with some risks. Firstly, they are calorie-dense, meaning they contain a relatively high number of calories compared to their weight. While the healthy fats in almonds are beneficial, excessive consumption can contribute to weight gain if not accounted for within an individual's overall calorie intake.
Furthermore, some individuals may have allergies or sensitivities to almonds. Allergic reactions to almonds can range from mild symptoms, such as itching or hives, to more severe reactions like difficulty breathing or anaphylaxis. It is crucial for individuals with known allergies to almonds to avoid consuming them or any products that may contain traces of almonds.
Lastly, blanched almonds, like all nuts, have a naturally high phytic acid content. Phytic acid can bind to certain minerals, such as iron and zinc, reducing their absorption in the body. However, this is generally not a significant concern for individuals with a balanced diet, as other dietary sources can make up for any potential mineral deficiencies.
In conclusion, blanched almonds are a highly nutritious food with numerous health benefits. They are rich in healthy fats, protein, fiber, vitamins, and minerals. Incorporating blanched almonds into a balanced diet can contribute to heart health, provide essential nutrients, and support overall well-being. However, it is essential to consume them in moderation, be mindful of allergies, and ensure a varied diet to obtain a wide range of nutrients.