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3 Surprising Health Benefits of Almonds You Might Not Know

With 6g of plant-based protein, 4g of fiber, 13g of “healthy fats,” and a rich source of Vitamin E, almonds can play a key role in a healthy diet.


The Health Benefits of Almonds Perfect for Developing Functional Foods 

As demand for functional foods continues to rise, product developers are utilizing the benefits of almonds to appeal to health and wellness-focused consumers. With 6g of plant-based protein and 4g of fiber, almonds are the tree nut that has it all, especially when it comes to health and nutrition benefits. Almonds are among the nuts lowest in saturated fat.1 In fact, one serving of almonds has 13g of the “healthy fats,” monounsaturated fat and polyunsaturated fat, and only 1g of saturated fat. But the health benefits of almonds don’t stop there: 

  1. Almonds are a Vitamin E rich food. One serving of almonds contains 50% of the Daily Value of Vitamin E, which supports skin health by helping to protect skin cells from the damaging effects of free radicals caused by pollution, UV rays, and other factors. 50% of the Daily Value of Vitamin E, which supports skin health by helping to protect skin cells from the damaging effects of free radicals caused by pollution, UV rays, and other factors.
  2. More than two decades of research support the role of almonds in a heart healthy diet. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.2
  3. Almond consumption may also benefit gut health. A new clinical study found that consuming almonds significantly increased butyrate, a specific microbiota product that may play a role in multiple processes related to human health, including fighting inflammation. Research also shows that a diet rich in dietary fiber, which encourages butyrate production, is associated with lower risk of colon cancer.3,4
  • Please note the main limitation of this trial is the sex distribution, which is predominantly female (86.2%) and young (27.5 ± 6.2 y), and therefore the results are not representative of male and older populations.3

Click here to learn more about the health benefits of almonds.

Almonds in Action

Almonds pack a nutritional punch in many forms. Try these almond recipes to enjoy the health benefits of almonds whether you’re developing a gluten-free snack with almond flour or a refreshing almond milk beverage.

Golden Almond Tepache

This fruity and spiced beverage recipe with unsweetened almond milk and tepache, a fermented pineapple drink, checks the boxes on punchy flavor and gut health.

Gluten-Free Almond Brownies

Developing better-for-you bakery introductions? This gluten-free snack recipe uses almond flour, a nutritious option for gluten-free baking because it provides nutrients that are often lacking in other flours, such as fiber, calcium, iron, and protein.

Maple Baked Salmon with Chopped Almonds

Try almonds in savory applications, too. With 11.4g of healthy fats and 21g of protein per serving, this mealtime staple salmon recipe gets a nutritious boost from crunchy chopped almonds.

From the Orchard

We know that almonds are the world’s #1 nut,5 but there is always more to learn about how our favorite natural ingredient contributes to a sustainable circular ecological economy. With years of research and proven farming techniques by California almond farmers, we bust 7 popular almonds myths, like how almond farming uses a lot of water and that almonds are the only usable part of the crop.

Click here to crack open almond myths.

Craving More Crunch?

The Almond Board of California is looking forward to a busy March! 

The Almond Board will be exhibiting at SCIFTS Supplier’s Night Expo in Garden Grove, CA on March 9. Stop by the Almond Board’s booth for the latest resources and research on innovating products with almond ingredients.

The Almond Board also is attending Natural Products Expo West in Anaheim, CA from March 7-11 and SNAXPO in Orlando, FL March 19-21, and will be available to meet to answer your almond questions. Please reach out to if you’d like to connect in-person!

1 Almond Board of California. Nutrient Comparison Chart for Tree Nuts. Almond Board of California. 2021.   2 Almond Board of California. Almonds: Nutrition and Scientific Research. Almond Board of California. Updated November 2021.   3 Koh, A., De Vadder, F., Kovatcheva-Datchary, P., & Backhed, F. (2016). From dietary fiber to host physiology: short-chain fatty acids as key bacterial metabolites. Cell, 165(6), 1332-1345. doi: 10.1016/j.cell.2016.05.0413   4 Creedon, A. C., Dimidi, E., Hung, E. S., Rossi, M., Probert, C., Grassby, T., Miguens-Blanco, J., Marchesi, J. R., Scott,S. M., Berry, S. E., & Whelan, K. (2022). The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology and gastrointestinal symptoms: a randomized controlled trial and mastication study. American Journal of Clinical Nutrition, nqac265.   5 Innova Market Insights. Global New Product Introductions Report. 2021. May 2022.