📊 Nutritional Table (100 g)
Below is the detailed nutritional value provided by 100 grams of the product.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 579 kcal | -- |
| 💪 Protein | 21.2 g | -- |
| 🧈 Fats | 49.9 g | -- |
| 🍚 Carbohydrates | 21.6 g | -- |
| 🌾 Fiber | 12.5 g | -- |
| Vitamin E | 25.6 mg | 171% |
| Magnesium | 270 mg | 72% |
| Manganese | 2.2 mg | 110% |
| Copper | 1.0 mg | 111% |
| Riboflavin (B2) | 1.0 mg | 77% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
What almonds contributes to an athlete's diet:
- Vitamin E — one of the most important fat-soluble antioxidants
- Magnesium — involved in muscle and nerve function
- Protein — about 21 g per 100 g, a high figure among nuts (a handful provides a few grams)
- Monounsaturated fatty acids — predominate in the almond fat profile
🍳 How to Prepare
The best preparation methods when you want to preserve as many nutritional properties as possible:
- Snack: a handful (28 g, ~23 pieces) - 164 kcal, 6 g protein
- Almond butter: grind roasted almonds to a creamy texture
- Almond milk: homemade - without additives, low in calories
⚡ When to Eat?
Snack between meals. Before training — about 2 hours before, because fats slow digestion.
🔄 Substitutions and Alternatives
What to Replace Them With almonds:
Hazelnuts, cashews, sunflower seeds, peanuts
💡 Tips
- Soak overnight - activates enzymes, better digestion
- Serving: 28 g (a small handful) - do not overdo it, very high in calories
- Roast without oil - the flavor becomes more pronounced
- Almond flour - an excellent alternative to wheat flour
🥜 Comparison With Other Nuts
| Nut | Property | What is worth knowing |
|---|---|---|
| Almonds | The most protein and vitamin E among common nuts | Firm, well suited for butter |
| Walnuts | Highest in plant-based omega-3 | Spoils most quickly, keep in the refrigerator (see walnuts) |
| Hazelnut | Mild flavor | Often used in sweets (see hazelnuts) |
| Cashews | Softer, less fiber | Easier to overeat (see cashews) |
| Sunflower seeds | Cheaper, high in vitamin E | It is a seed, not a nut — the composition differs |
All nuts provide similarly high calories — the portion matters, not the type.
✅ Practical Rules
- Portion — a handful. About 25–30 g is a practical amount; a larger amount quickly turns the snack into a full meal.
- Salted and roasted in oil adds sodium and fat, so choose unsalted and drier options.
- Keep in a dry, cool place in an airtight container; when buying a larger quantity, the refrigerator extends shelf life.
- Do not eat bitter almonds raw. The “raw” almonds sold are sweet, while the bitter variety is intended for processing.
- Almond drink is not milk. It has several times less protein than cow's milk, so it is not suitable as a protein source.
- Composition matters more than the name: in almond butter, it is best when the ingredient is only almonds.
🙋 FAQ
How Much Protein Do Almonds Provide? About 21 g per 100 g — a high figure among nuts, but a handful portion provides only a few grams, so the protein plan must be covered from several sources (see protein requirements).
Do Almonds Help Sleep? They contain magnesium, which is involved in muscle and nerve function. This does not mean that a handful of nuts will replace sleep hygiene — the effect is small and indirect.
Can They Be Eaten Every Day? Yes, if the portion fits within daily calories. Nuts are very high in calories, so when monitoring weight it is worth weighing them (see sunflower seeds).
Who Should Be Cautious? Nut allergy is one of the more common and can be severe — if you are allergic, avoid almonds and their products. In case of other conditions, consult a specialist.