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Green almond kernel Calories
Young green almond kernel; low in sugar, provides fiber and vitamin E.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green almond kernel (30 g) has 28 calories. That works out to 92 calories per 100 g. It contains 2.1 g of carbs, 1 g of protein, 2.3 g of fat and 1.2 g of fiber. Its 2 mg of Vitamin E covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green almond kernel Nutrition Facts
Selected: 1 serving (medium) · 30 g
28
KCAL / 30G
Carbs
2.1g
· 1% DV
Protein
1g
· 2% DV
Fat
2.3g
· 3% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 12% · Fat 63%
Green almond kernel nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Green almond kernel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 28 kcal |
| 1 piece (small) | 2 g | 2 kcal |
| 1 tablespoon (whole) | 9 g | 8 kcal |
| 10 piece (medium) | 20 g | 18 kcal |
| 15 piece (large) | 30 g | 28 kcal |
| ½ cup (whole) | 35 g | 32 kcal |
| 1 serving (large) | 50 g | 46 kcal |
| 1 cup (whole) | 70 g | 64 kcal |
| 100 g | 100 g | 92 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Green almond kernel
What does a green almond kernel taste like?
A green almond kernel tastes fresh, mildly tart and grassy, with a juicy, tender texture. Its flavor is less rich and nutty than a fully mature almond; younger kernels are often more sharply tangy.
How do you eat a green almond kernel?
Eat a green almond kernel raw as a snack, or slice it into salads and grain dishes. It also works with cheese, yogurt or a squeeze of lemon; rinse it first and discard any spoiled pieces.
When are green almond kernels in season?
Green almond kernels are a springtime food, harvested before the almonds mature and harden. Their season is brief, and the exact availability shifts with the growing region and weather.
Can you eat green almond kernels raw?
Yes, green almond kernels are commonly eaten raw. Rinse them under running water before eating, and avoid any that are moldy, slimy or have an unpleasant fermented smell.
How should you store green almond kernels?
Keep green almond kernels unwashed in a dry container or perforated bag in the refrigerator. They are perishable, so use them within a few days; moisture trapped in storage can make them spoil faster.
How are green almond kernels different from regular almonds?
Green almond kernels are picked while the nut is immature, so they are softer, juicier and more tart than regular mature almonds. Mature almonds have dried and hardened, giving them a firmer, crunchier texture and a richer nutty flavor.
Do green almond kernels need to be peeled?
No, a green almond kernel does not need peeling if only its thin, tender skin remains. The hard outer shell is not part of the kernel; if a soft skin tastes unpleasant to you, you can rub it off.
Can you pickle green almond kernels?
Yes, green almond kernels can be pickled. Pack rinsed kernels into a clean jar, cover them with a vinegar-and-salt brine, and let them pickle in a cool place; refrigerate the jar after opening.
Can you freeze green almond kernels?
Yes, green almond kernels can be frozen, although thawing makes them softer and less crisp. Dry them thoroughly, divide them into portions and freeze in an airtight container; use thawed kernels in cooked dishes.
Are green almond kernels good for you?
Yes, green almond kernels provide fiber and vitamin E and are naturally low in sugar. They can be a nourishing snack, but anyone with an almond or other tree-nut allergy should avoid them.
Green almond kernel Vitamins & Minerals
Vitamins
Vitamin E
2.04mg · 14% DV
B2
0.05mg · 4% DV
Biotin
0.9µg · 3% DV
Folate
8.4µg · 2% DV
Minerals
Manganese
0.17mg · 7% DV
Magnesium
28mg · 7% DV
Phosphorus
44mg · 6% DV
Copper
0.05mg · 6% DV
Potassium ⭐
77mg · 2% DV
Sodium
0.3mg · 0% DV
Green almond kernel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green almond kernel
To burn the 28 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Green almond kernel?
Green almond kernel is the tender seed inside an immature almond, harvested before it hardens. It is a brief springtime treat in Turkey and other almond-growing parts of the Mediterranean; the kernels are often eaten fresh once peeled. Its flavour is delicate, mildly tart and green, with a soft yet slightly crisp bite. Enjoy it raw as a snack, lightly salted, or toss it into a seasonal salad. In places where fresh green almonds are less familiar, they can be a distinctive addition to spring dishes.
It is low in sugar and provides fibre and vitamin E. The mild flavour works well with fresh herbs, lemon and yogurt, or in a plant-based salad; go easy on added salt if you are serving it as a snack.
How Nutritious Is Green almond kernel?
Nutrient density
High
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
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.
Is Green almond kernel Processed?
NOVA 2
Minimally Processed
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 kernel Contain Allergens?
Contains these allergens:
Which Diets Is Green almond kernel 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
Green almond kernel Fat Profile
SATURATED
0.18g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.69g
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Nutrition data compiled from USDA FoodData Central and scientific sources.