Nutritional Information for Almonds

Though almonds contain more calories per ¼ cup than fresh fruits or vegetables, they have not been shown to increase the weight of participants in research studies. The fiber, protein, and healthy fats found in almonds and other nuts make them satiating. Increasing satiety may help suppress appetite and overall limit the amount of calories eaten per day.

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Benefits of Almonds

Cancer Prevention Benefits

Participants in a study followed for a long period of time and consumed 3 or more servings of nuts per week had a 40% lower risk of dying from cancer compared to participants in the study that never ate nuts. Almonds, and other tree nuts, contain a number of powerful phytochemicals that contain antioxidant and anti-inflammatory effects that may help protect against diseases, including cancer, heart disease, and type 2 diabetes. Some of the phytochemicals found in tree nuts include carotenoids, flavonoids, proanthocyanidins, phenolic acids, phytosterols, and lignans.


Men's Health Benefits

Almonds have cholesterol lowering properties, which help reduce risk for heart disease. In a randomized clinical study, 7,447 older adults with high risk factors for cardiovascular disease were randomized to one of three groups: a Mediterranean diet with focus on eating more nuts, Mediterranean diet with focus on using olive oil, and a control group advised to eat a low-fat diet. The researchers found that people eating a serving of nuts 3 or more times per week had a 55% lower risk of dying from cardiovascular disease and a 39% lower risk of all-cause mortality than people we never ate nuts.


Ways to Use Almonds

  • Enjoy a serving (~¼ cup) of almonds on their own.
  • Use almond flour in place of regular flour in baking or cooking.
  • Blend almonds into homemade almond butter.
  • Make your own homemade almond milk.
  • Toast almonds on a skillet and add to salads, veggie dishes, and grain or bean dishes.
  • Add almonds to smoothies.
  • Toss sliced almonds in oatmeal.
  • Make homemade almond granola.
  • Try an almond-milk based yogurt, cheese, or dairy-free product.
Resources for Almonds

American Institute for Cancer Research:

Nutrition Facts:

Physicians Committee:

USDA Nutrient Database: Almonds

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