d: 100g / 3.5 oz by weight almonds
Almonds are nutrient-dense, providing approximately 579 calories per 100g along with 21g of protein, 50g of fat (predominantly heart-healthy monounsaturated and polyunsaturated fats), and 12g of fiber, plus significant amounts of vitamin E, magnesium, and manganese.
About
Almonds (Prunus dulcis) are the edible seeds of the almond tree, a member of the Rosaceae family native to the Levant and South Asia, now widely cultivated across Mediterranean climates, with California producing approximately 80% of the world's supply. The almond is botanically the pit of the almond fruit, enclosed in a hard shell with a smooth, tan exterior and distinctive ridged texture. The kernel within varies from pale cream to light tan in color, with a slightly sweet, delicate flavor and buttery texture. Two main cultivars exist: sweet almonds (Prunus dulcis var. dulcis), consumed as food, and bitter almonds (Prunus dulcis var. amara), which contain amygdalin and are used for extract production only after processing to remove toxins.
Culinary Uses
Almonds are among the most versatile nuts in global cuisine, used whole, sliced, slivered, or ground into flour and butter. They appear in both savory and sweet applications: whole almonds feature in Middle Eastern and Mediterranean dishes (dukkah, romesco), ground almonds thicken and enrich moles and tagines, and almond flour serves as a gluten-free baking alternative. Sliced or slivered almonds garnish salads, grain dishes, and desserts, while almond butter and milk have become staple plant-based ingredients. The nuts pair well with warm spices (cinnamon, cardamom), stone fruits, citrus, and chocolate.