1 serving (medium) of Green almond (50 g) has 23 calories. That works out to 45 calories per 100 g. It contains 2.8 g of carbs, 1.1 g of protein, 1.3 g of fat and 1.8 g of fiber. Its 2 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Green almond?

Green almond is the young, unripe fruit of the almond tree, picked in spring before its shell and kernel harden. The smooth-to-fuzzy green outer layer encloses a tender, pale nut. It is especially familiar as a seasonal snack in Turkey and across parts of the Mediterranean, where people often eat it fresh, sometimes with a little salt. Its flavour is tangy and gently nutty, with a crisp bite that softens as the fruit matures.

Green almonds are a light, fibrous snack; 100 g provides 45 calories. Eat them on their own, or slice them into a salad for a sharp, fresh note. If you are watching your salt intake, enjoy them plain and let their natural tartness come through.

Green almond Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

2.1g

· 4% DV

Fat

2.5g

· 3% DV

Fiber

3.5g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 42% · Protein 16% · Fat 42%

Green almond Vitamins & Minerals

Vitamins

Vitamin E

3.9mg · 26% DV

Folate

15µg · 4% DV

0.04mg · 3% DV

0.05mg · 3% DV

Minerals

Magnesium

55mg · 13% DV

Calcium

75mg · 8% DV

Phosphorus

50mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Green almond?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

56/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Green almond Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green almond

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green almond 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 Green almond Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Green almond Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Green almond Fat Profile

SATURATED

0.2g

MONOUNSATURATED

1.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 27.5:1

Above the ideal 4:1 (27.5:1).

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Frequently Asked Questions About Green almond

What are green almonds?

Green almonds are immature almonds picked while their outer fruit is still green and tender. They are a seasonal spring food with a crisp, juicy texture and a tart flavour, quite different from the dry, firm almonds sold later in the year.

How do you eat green almonds?

Eat green almonds raw after rinsing them well. The tender green fruit is edible, and you can bite into it or split it open; if the inner shell has already hardened, crack it and eat the soft kernel. Some people enjoy them with salt.

When are green almonds in season?

Green almonds are generally available in spring, though the exact season varies with the climate and growing region. Their window is brief because they are harvested before the almonds mature, so look for firm, bright-green fruit at markets during the spring.

Can you eat the whole green almond?

You can eat the soft green outer fruit of a green almond, but not necessarily every inner layer. When the shell is still tender, the fruit may be eaten whole; once the shell hardens, split it open and eat the kernel inside.

What do green almonds taste like?

Green almonds taste tart, fresh, and slightly grassy, with a crisp or juicy texture. Their flavour is sharper than that of mature almonds because they are harvested early; the kernel inside is mild when it is still soft.

How are green almonds different from regular almonds?

Green almonds are immature almond fruits, while regular almonds are the mature kernels harvested after the fruit and shell have developed and dried. Green almonds are juicy and tangy; regular almonds are dry, crunchy, and much milder in flavour.

How do you choose fresh green almonds?

Choose green almonds that feel firm and look plump, with bright-green skin. Avoid fruit that is shrivelled, mushy, darkened, mouldy, or unpleasant-smelling. If one is split open, its inside should look fresh rather than dried out or discoloured.

How should you store green almonds?

Keep green almonds dry and refrigerated, preferably in a breathable bag or container. Rinse them just before eating rather than before storage, since trapped moisture can encourage spoilage. Use them while they remain firm and fresh-looking.

Can you freeze green almonds?

Yes, green almonds can be frozen, although thawing softens their texture. Rinse and dry them thoroughly, then freeze them in an airtight container. They may be less pleasant to eat raw after thawing, but softened green almonds can still be used in cooking.

Are green almonds good to eat every day?

Green almonds can be part of a varied diet, but eating a large amount may cause gas or bloating because they contain fibre. They are related to mature almonds, so anyone with an almond or tree-nut allergy should avoid them.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026