Almonds are a type of nut that are high in protein, healthy fats, and various vitamins and minerals. Blanched almonds, which have had their outer skins removed, are a popular option for many people who prefer a softer texture. 100 grams of blanched almonds contain approximately 586 calories, making them a calorie-dense food choice that should be consumed in moderation.
Blanched almonds are also a good source of fiber, with 100 grams containing around 12 grams. They are also high in vitamin E, magnesium, and potassium, which are essential nutrients for optimal health.
In this article, we'll explore the many benefits of almonds, as well as some potential risks and how to incorporate them into your diet.
What Are Blanched Almonds?
Blanched almonds are raw almonds that have been briefly boiled to remove their skins. This process involves placing the almonds in boiling water for a short period of time, then quickly draining and rinsing them with cold water. Once the skins are removed, the almonds have a lighter color and a softer texture than unblanched almonds. They are a popular choice for cooking and baking, as well as snacking. Blanched almonds can be purchased at most grocery stores and are often sold in bulk or in pre-packaged containers. They can be used in a variety of recipes, including almond milk, almond butter, almond flour, and in salads.
Almond Nutrition Facts
Almonds are high in nutrients and are an excellent source of protein, healthy fats, fiber, and essential vitamins and minerals. Here are some of the key nutrition facts for 100 grams of blanched almonds:
- calories: 586
- Protein: 21.2 grams
- Fat: 49.9 grams
- Carbohydrates: 21.6 grams
- Fiber: 12.2 grams
- Vitamin E: 26.2 mg
- Magnesium: 254 mg
- Potassium: 747 mg
It is important to note that while almonds are high in protein and healthy fats, they are also calorie-dense and should be consumed in moderation as part of a balanced diet.
How Many Almonds Are 100 Grams?
100 grams of blanched almonds is equivalent to approximately 1 cup or 23 whole almonds. It is important to measure your portion sizes carefully to avoid overeating and consuming too many calories.
Calories in Whole vs Chopped Almonds
While 100 grams of blanched almonds contains approximately 586 calories, the calorie count can vary depending on whether the almonds are whole or chopped. Here are the approximate calorie counts for different amounts of both whole and chopped blanched almonds:
- 10 whole blanched almonds: 58 calories
- 1/4 cup chopped blanched almonds: 132 calories
- 1/2 cup chopped blanched almonds: 264 calories
It is important to measure your portions carefully to avoid overeating and consuming excess calories.
Benefits of Almonds for the Body
Almonds offer many potential health benefits when consumed as part of a balanced diet. Here are some of the key benefits:
- High in protein: Almonds are an excellent source of protein, making them a great choice for vegetarians and vegans who may struggle to get enough protein from other sources.
- Rich in healthy fats: Almonds are high in monounsaturated and polyunsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease and stroke.
- High in fiber: Almonds contain a significant amount of fiber, which can help to regulate digestion and promote feelings of fullness and satiety.
- Rich in essential vitamins and minerals: Almonds are high in vitamin E, magnesium, potassium, and other essential nutrients that are important for overall health and wellbeing.
Overall, including almonds as part of a balanced diet can help to support optimal health and wellbeing.
Potential Health Risks of Eating Almonds
While almonds offer many potential health benefits, there are also some potential risks to be aware of. Here are some of the key risks:
- Allergies: Almonds are a tree nut, and some individuals may be allergic to them. It is important to avoid consuming almonds if you are allergic, as they can cause severe allergic reactions.
- High in calories: Almonds are calorie-dense and should be consumed in moderation as part of a balanced diet. Eating too many almonds can lead to weight gain and other health issues.
If you have any concerns about the safety or risks of consuming almonds, it is recommended to speak with your healthcare provider.
Ways to Incorporate Blanched Almonds into Your Diet
There are many creative ways to use blanched almonds in your diet. Here are some ideas to get you started:
- Make almond milk or almond butter
- Sprinkle chopped almonds on top of salads, oatmeal, or yogurt
- Use almond flour in baked goods instead of traditional flour
- Add chopped almonds to smoothies or protein shakes for a boost of nutrients and protein
Experiment with different recipes and flavor combinations to find your favorite ways to enjoy blanched almonds.
Alternative Uses for Blanched Almonds
Blanched almonds can also be used for a variety of non-food related purposes. Here are some alternative uses for blanched almonds:
- Facial scrub: Blend blanched almonds with honey and coconut oil for a natural facial scrub that gently exfoliates the skin and moisturizes.
- Crafts: Blanched almonds can be used in a variety of crafts, including holiday decorations, jewelry, and paintings.
- Fertilizer: Crushed blanched almonds can be added to soil as a natural fertilizer for your garden.
Get creative and try using blanched almonds in new and unexpected ways!
How to Store Blanched Almonds
To maximize the shelf life of blanched almonds, it is recommended to store them in an airtight container in a cool, dry place. Alternatively, they can be stored in the refrigerator or freezer to extend their shelf life. Be sure to label and date your containers to keep track of freshness.
Comparing Calories in Other Nut Varieties
Almonds are just one type of nut that can offer a range of health benefits. If you enjoy almonds, here are some other popular nut varieties and their approximate calorie counts per 100 grams:
- Cashews: 553 calories
- Pistachios: 562 calories
- Walnuts: 618 calories
- Peanuts: 567 calories
Remember to always measure your portion sizes carefully, as all nuts are calorie-dense and should be consumed in moderation.
Almonds offer many potential health benefits when consumed as part of a balanced diet.
5 Frequently Asked Questions About Blanched Almonds
1. What are blanched almonds?
Blanched almonds are almonds that have had their skins removed. This is done by boiling the almonds for a few minutes and then quickly transferring them to cold water. The skins become loose and can be easily removed by hand or with a machine.
2. Are blanched almonds healthier than unblanched almonds?
Blanched almonds are not necessarily healthier than unblanched almonds. Both types of almonds contain the same amount of nutrients and calories per serving. However, some people prefer blanched almonds because they have a milder flavor and a smoother texture that may be more appealing in certain recipes.
3. How should I store blanched almonds?
Blanched almonds should be stored in an airtight container in a cool, dry place. They can also be stored in the refrigerator or freezer to extend their shelf life.
4. What are some ways to use blanched almonds in cooking?
Blanched almonds can be used in a variety of sweet and savory dishes, including salads, stir-fry dishes, and baked goods. They can be chopped, sliced, or ground to use as a topping or ingredient in recipes.
5. Can blanched almonds be substituted for unblanched almonds in recipes?
Yes, blanched almonds can be substituted for unblanched almonds in most recipes. However, the texture and flavor of the recipe may be slightly different depending on the type of almonds used.