Nutritional Benefits of Almonds

Nutritional Benefits of Almonds - BlenderBottle


Almonds. They're amazing little nuts that pack a big nutritional punch. What are almonds good for? We'll tell you.


It's hard to dispute the nutritional value of almonds. The protein in almonds alone is reason enough to eat them. For those looking for vegan protein sources, almonds are an excellent choice. A one-ounce serving (a handful, or about 24 almonds) contains 6g of protein.


The benefits of eating almonds don't end there, however. There are 164 calories in almonds (in that same one-ounce serving), enough to fuel a typical hour-long workout. You'll also get 3.5g of dietary fiber and 14g of fat. But don't worry the fat in almonds is mostly the heart-healthy monounsaturated kind. Additionally, almonds contain important nutrients like vitamin E, selenium, zinc, calcium, magnesium and B vitamins.


So with their positive nutrition profile, what are almonds good for? For one, they're an ideal snack for people looking to lose or control their weight, because the high fiber and protein in almonds helps keep you feeling full longer. Science backs this up this study shows how almonds help reduce hunger, thereby curbing the urge to overeat. Almonds are also a great choice for people on low-carb diets because they have a lower glycemic index than many nuts.


The benefits of eating almonds also extend to numerous aspects of our health. Studies like this one show a link between eating almonds and a reduced risk of heart disease. Almonds have been associated with improved gastrointestinal function, according to this study. Eating almonds may even help enhance memory function, as this animal study shows.



There are plenty of tasty ways to gobble up the good-for-you nutrients and protein in almonds. Here are some of our favorites.


Whole or Chopped Almonds, Raw or Toasted

Almonds are pleasantly uncomplicated. You can leave them whole and raw, or toast, chop, or sliver them as you desire. Then try these ideas:


    • Enjoy them straight up, as a nutritious snack.

    • Use them as a tasty topping on oatmeal, yogurt, frozen yogurt, or ice cream.

    • Add almonds to salads to up the protein content and provide a satisfying crunch.

    • Almonds in pasta? You bet. A handful of toasted chopped almonds will make your favorite pesto pasta dish even better.

    • Cook slivered almonds with sautéed vegies or casseroles.

  • Baked goods are always better with a nutritious, nutty crunch.


Almond Butter

Almond butter especially the pure, natural kind contains a very similar nutritional profile to whole almonds. Almond butter is delicious in a number of ways, including:


  • Slathered on crisp apple slices

  • As a dip for carrot and jicama sticks

  • Spread on rice cakes or whole grain crackers

  • Stirred into oatmeal or yogurt

  • As a spread on sandwiches (try an AB&J)

  • Licked right off the spoon!


Almond Milk

What is almond milk, and how much protein does it provide? Nutritionally speaking, almond milk doesn't come close to whole almonds or almond butter (think of it as a watered down version of either one). That said, it still contains some nutrients and protein (about 1g per cup), and fortified versions can increase the nutritional value a great deal. It's also an excellent dairy-free substitute for cow's milk. Some of the best ways to enjoy almond milk are:


  • In smoothies or protein shakes
  • In coffee or tea
  • As a milk substitute in recipes
  • By itself


Almond Protein Powder

A relative newcomer to the protein powder scene, almond protein powder is typically a more concentrated protein source than whole almonds or almond butter. It's a great choice as a supplement for those seeking plant-based proteins, because it tends to have a very clean taste.

How to enjoy almond protein powder? Try our Ultimate Almond Protein Shake.


Ultimate Almond Protein Shake

This is a major shake for a monster post-workout appetite. Try mixing it in one of our unrivaled Pro Series shakers.



  • 12 oz. unsweetened vanilla almond milk

  • 1 scoop almond protein powder

  • 2 tbsp. natural almond butter

  • 1/2 cup Greek yogurt

  • 1 ripe mashed banana

  • 1 tbsp. unsweetened cocoa powder

  • Dash cinnamon



In the order listed, add ingredients to your favorite BlenderBottle shaker cup, close the leak-proof lid, and shake until oh-so-smooth.


Want to power up your almonds even more? Try toting them to go in superhero-inspired DC Comics Snack Pack Containers from our partner brand, Whiskware.

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