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Fresh almonds Calories
High vitamin E, healthy fats, magnesium, low carbohydrate
CALORIES
GI
POTASSIUM
FIBER
Fresh almonds Nutrition Facts
Selected: 100 g
575
KCAL / 100G
Carbs
6.9g
· 5%
Protein
21.2g
· 15%
Fat
49.4g
· 80%
Fiber
12.5g
Fresh almonds Vitamins & Minerals
Vitamins
Vitamin E
25.6mg · 171% DV
B2
1.1mg · 85% DV
Biotin
17µg · 57% DV
B3
3.6mg · 23% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
484mg · 69% DV
Magnesium
268mg · 64% DV
Fresh almonds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh almonds Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh almonds Contain Allergens?
Contains these allergens:
Which Diets Is Fresh almonds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fresh almonds Fat Profile
SATURATED
3.7g
MONOUNSATURATED
30.9g
POLYUNSATURATED
12.3g
Omega 6:3 ratio 1230:1
Above the ideal 4:1 (1230:1).
Foods Similar to Fresh almonds
Fresh almonds — Frequently Asked Questions
Can fresh almonds be eaten raw, or are they better roasted?
Yes, they can be eaten raw; fresh almonds have a softer texture and a milder, milkier taste than dried almonds. Roasting deepens flavor but reduces that fresh, delicate character.
How should fresh almonds be stored?
Fresh almonds are more perishable than dried almonds, so they are best kept refrigerated in an airtight container. For the best taste and texture, eat them relatively soon after purchase.
Can fresh almonds be frozen?
Yes, fresh almonds can be frozen. Their texture may soften slightly after thawing, but they usually still work well in smoothies, sauces, and cooked dishes.
Do you need to peel fresh almonds?
No, the thin brown skin is edible and contributes some of the fiber. If you want a smoother texture or milder taste, you can blanch them briefly and slip the skins off.
What foods pair well with fresh almonds?
They go well with yogurt, fruit, soft cheeses, salads, and olive oil-based dishes. Their mild flavor makes them useful in both sweet and savory recipes.
Are fresh almonds a good snack before or after exercise?
Because they are rich in fat and fiber, a large portion right before training may feel heavy for some people. They are often better as a snack between meals or after exercise with fruit or yogurt.
Are fresh almonds healthier than dried almonds?
Not necessarily; they are simply different forms of the same food. Fresh almonds are softer and milder, while dried almonds are more concentrated in flavor and keep much longer.
If fresh almonds taste bitter, are they still safe to eat?
Noticeable bitterness can come from variety differences or loss of freshness. If the bitterness is strong or unpleasant, it is better not to eat them.
Do fresh almonds cause weight gain?
No single food causes weight gain on its own; overall intake and portion size matter most. Almonds are energy-dense, so it is easy to eat more than intended if you snack mindlessly.
Who should be careful with fresh almonds?
Anyone with a tree nut allergy should avoid them completely. They should also be given carefully to small children or people with chewing difficulties because whole nuts can be a choking hazard.
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Nutrition data compiled from USDA FoodData Central and scientific sources.