Almonds are packed with protein, fiber, healthy fats, magnesium, and vitamin E. You can enjoy them in many forms—raw, roasted, soaked, or as almond milk, butter, or flour. Each is delicious, but preparation methods can change their nutritional value for better or worse.
Dietitians reveal the methods that make almonds more nutritious, ranked from healthiest to least healthy.
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Pros:
- No added sodium
- Fewer calories
Raw almonds are unprocessed and packed with nutrients like protein, fiber, magnesium, and vitamin E. They also contain very little sodium.
Raw almonds provide fewer calories than roasted almonds. Crushing or roasting breaks down plant cell walls, releasing oil. This makes it easier for your body to absorb the fat in the almonds.
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Pros:
- Softer and easier to chew
- Soaking almonds doesn’t seem to change their nutrients or make them easier to digest
Some people think that soaking almonds makes them healthier. This idea comes from the fact that soaking legumes like beans can help the body absorb more nutrients and also makes them easier to digest. But when it comes to almonds, soaking doesn’t seem to make a big difference.
“Research is mixed on whether soaking almonds provides nutritional or digestive benefits,” Marisa Moore, MBA, RDN, LD, registered dietitian nutritionist and author in Media and Culinary Nutrition, told Health. “Soaking does change their texture and taste and makes them easier to chew, which some people may prefer.”
You can soften almonds by soaking them in water for 12 to 24 hours.
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Pros:
- Higher antioxidant content
- Crunchy and flavorful
- Can be high in added salt and sugar
Many people prefer roasted almonds because they’re more flavorful and crunchier.
The nutritional profiles of raw and dry-roasted almonds are similar. However, roasted almonds contain more antioxidant compounds than raw almonds. Antioxidants help protect your cells from damage caused by pollution, sunlight, smoking, infections, and the energy your body uses.
However, roasted almonds can contain high amounts of sodium or added sugars.
“I recommend choosing dry roasted almonds without added oils or salt. Overall, [raw and roasted almonds] are great choices if you’re looking for a snack rich in healthy fats, protein, and fiber,” Ashley Kitchens, MPH, RD, LDN, plant-based registered dietitian, told Health.
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Pros:
- Good source of energy, protein, and healthy fats
- Convenient snack option
- Can contain added sugar and added oil
- Often made from blanched almonds
Almond butter is a great source of plant protein and healthy fats. A serving of 2 tablespoons (32 grams) of almond butter has:
- Calories: 196
- Protein: 6.7 grams (g)
- Carbohydrates: 6 g
- Fiber: 3.3
- Fat: 17.7 g
“Eating almond butter has the same healthy fats and protein as whole almonds, just in a creamy form,” said Kitchens. If you don’t prefer to eat crunchy foods like almonds or have trouble chewing, almond butter can be a great choice. “You can spread almond butter on toast, top it onto oatmeal, or eat it alongside a piece of fruit like apples or bananas,” she added.
Commercial almond butter is often made from blanched almonds, resulting in a smoother, sweeter butter. Almond skin is about 52% fiber and rich in beneficial compounds. “The almond peel is rich in nutrients like antioxidants and fiber,” said Kitchens.
You can opt for products made from unblanched almonds to get more fiber and beneficial compounds found in the almond skin.
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Pros:
- Low-calorie drink
- Vegan, gluten-free, and dairy-free milk alternative
- Often fortified with calcium and vitamin D
- Can contain added sugar and additives
- Often made from blanched almonds
Almonds are soaked, blended with water, and the leftover pulp is strained out to make almond milk. It is a low-calorie drink that you can add to smoothies, coffee, or oatmeal. A 240-milliliter glass of almond milk has:
- Calories: 45
- Protein: 1.6 g
- Carbohydrates: 1.6 g
- Fiber: 1.8 g
- Fat: 3 g
“Almond milk can be an accessible and affordable plant-based milk option for people who are lactose intolerant, vegan, or allergic to dairy,” said Moore. “If you’re using it daily, choose unsweetened almond milk varieties that are fortified with calcium, vitamin D, and vitamin B12 to get the most nutritional benefit.”
Almond milk can contain additives and added sugars. You can opt for no-sugar varieties with minimal ingredients. You can make it at home and use the leftover pulp as a base for energy balls.
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Pros:
- Popular in gluten-free baking
- Often made from blanched almonds
- Can upset digestion in larger servings for some people
Almond flour is also rich in protein and fiber. It’s also higher in fat compared to regular flour. It is also popular in gluten-free baking. This makes it suitable for people with gluten intolerance and celiac disease.
Two tablespoons (15 grams) of almond flour have:
- Calories: 93
- Protein: 3.9 g
- Carbohydrates: 2.4 g
- Fiber: 1.4 g
- Fat: 7.5 g
Commercial almond flour is usually made from blanched almonds for a sweeter taste and finer texture. You can opt for products made from unbalanced almonds or blend raw almonds at home until they are fine enough to use as flour.
Almonds are packed with nutrients like protein, fiber, healthy fats, magnesium, and vitamins.
Raw, roasted, or soaked almonds are all nutritious, so you can choose the ones you prefer and have access to.
Almond products like almond milk, butter, and flour are great for people following a vegan, gluten-free, or dairy-free diet.
