Epic source
Energy
594 kcal · 30% DV target
A versatile tree nut with a mild, buttery sweetness and firm crunch, almonds serve as a nutrient-dense staple that bridges the gap between culinary indulgence and heart-healthy sustenance.
Almonds consistently lower total cholesterol and LDL-C (low-density lipoprotein cholesterol, often called "bad" cholesterol) when included in the diet .13512
These cholesterol-lowering effects appear to be dose-dependent, with more significant improvements in blood lipids and fasting blood glucose typically observed at intakes of at least 42.5 to 45 grams per day .15
Almonds provide a dense combination of monounsaturated fats, protein, and dietary fiber, which contributes to their high ranking in nutrient density indices compared to many other snacks .10
While large-scale studies often group all nuts together, smaller controlled trials specifically using almonds show they can reduce triglycerides and improve overall lipid profiles in individuals with elevated cholesterol .135
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
594 kcal · 30% DV target
21.9 g · 44% DV target
51.6 g · 66% DV target
11.4 g · 41% DV target
5.34 g · 11% DV target
4.12 g · 21% DV target
Not a benefit — best kept low
Seasonality has not been estimated for this ingredient yet.
Store in a cool, dry place to prevent rancidity.
Extends freshness by protecting delicate oils.
Almond production is highly water-intensive and concentrated in drought-prone regions like California.
Botanically, the almond is not a true nut but a drupe, making it more closely related to peaches and cherries than to walnuts or hazelnuts.