Almonds Benefits & Nutrition
Almonds benefits: nutrition per 100 g (579 kcal, 12.5 g fibre), how much to eat a day, who should be careful and its season in India. Also called Badam.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Badam · Seeds, nuts & grains
- 579 kcalenergy
- 21.2 gprotein
- 12.5 gfibre
- Year-roundbest season in India
Per 100 g (raw) 🟢 In season now
Health benefits of almonds
- One of the best food sources of vitamin E.
- Mostly unsaturated fats; regular nut intake is linked with better heart health.
- Is a source of protein, fibre and magnesium.
- A filling snack that may help curb cravings.
How to eat it
Soak overnight and peel if you like, or eat raw/dry-roasted. Choose unsalted.
How much a day: About 20–23 almonds (30 g).
Who should be careful
- Tree-nut allergy.
- Moderately high in oxalate — limit if you form kidney stones.
- Whole nuts are a choking risk for young children — give them ground.
Best season in India
Year-round. See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of almonds?
One of the best food sources of vitamin E. Mostly unsaturated fats; regular nut intake is linked with better heart health. Is a source of protein, fibre and magnesium.
How much almonds can I have a day?
About 20–23 almonds (30 g). Soak overnight and peel if you like, or eat raw/dry-roasted. Choose unsalted.
Who should be careful with almonds?
Tree-nut allergy. Moderately high in oxalate — limit if you form kidney stones. Whole nuts are a choking risk for young children — give them ground.
When is almonds in season in India?
Year-round.
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