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Nuts & seeds

Almonds, blanched

Blanched almonds are almond kernels whose brown skins have been loosened, usually with brief hot-water treatment, and removed. They are commonly used in baking, confectionery, almond flour and smooth preparations, and their nutrient profile differs from almonds with the skin intact.

Nutrition per100 g

590kcal

2,470 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein21.4 g

43% RI*

Carbohydrates18.7 g

7% RI*

Fat52.5 g

75% RI*

Saturated fat4.0 g

20% RI*

Fibre9.9 g

40% RI*

Sugars4.6 g

5% RI*

Vitamins

Vitamin C0.0 mg

0% RI*

Vitamin E23.8 mg

100% RI*

Vitamin K0.0 µg

0% RI*

Vitamin B60.1 mg

9% RI*

Folate49.0 µg

25% RI*

Minerals

Calcium236.0 mg

30% RI*

Iron3.3 mg

23% RI*

Magnesium268.0 mg

71% RI*

Phosphorus481.0 mg

69% RI*

Potassium659.0 mg

33% RI*

Sodium19.0 mg

1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind almonds, blanched

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides 21.4 g protein and 9.9 g fibre per 100 g.
Provides 23.8 mg alpha-tocopherol vitamin E per 100 g.
Provides 236 mg calcium, 268 mg magnesium, 481 mg phosphorus and 659 mg potassium per 100 g.
The skin-free texture can be useful for smooth sauces, marzipan-style preparations, baking and finely ground almond products.

THE DOWNSIDE

What to keep in mind

Contains 590 kcal and 52.5 g fat per 100 g, so a small volume can provide substantial energy.
The USDA blanched profile contains 9.9 g fibre per 100 g, less than the 12.5 g reported for its standard almond profile with skin.
Almond is a major tree-nut allergen and can cause severe reactions; removing the skin does not remove the allergen risk.
Whole nuts and nut pieces are choking hazards for young children; follow age-appropriate preparation guidance.
Blanched does not necessarily mean roasted or salted; preparation and added ingredients must be checked on the package.
Their oils can become rancid after prolonged exposure to heat, light or air; store cool and airtight.