Almonds, Whole Kernels
Introduction
Almonds: Almonds are the edible seeds of the almond tree (Prunus dulcis), classified botanically as a drupe seed rather than a fruit or animal product.
They can be eaten raw, roasted or incorporated into cooking and baking, and are also available as almond milk, flour and butter. Typically light brown to tan in colour with a creamy off‑white interior, their outer skin is pigmented by natural tannins and phenolic compounds; blanching removes the skin to reveal the paler nut beneath.
Almonds are notable for their high content of monounsaturated fats, plant protein and dietary fibre; they also provide important micronutrients including vitamin E (alpha‑tocopherol), magnesium, phosphorus, calcium, and B‑group vitamins (notably riboflavin), along with trace amounts of iron and potassium.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.