So What Are “Raw” Almonds If They Aren't Raw Almonds? In the case of almonds, “raw” means something like - not having gone through an additional cooking process to blanch and remove the skin from the nut meat. So raw almonds are cooked, just not as cooked as they could be, and not as cooked as blanched almonds.

It is a calorie-dense food but also nutrient-dense with the majority of its fat being monounsaturated. One ounce provides about 165 calories, 6 grams protein, 14 grams fat (80% monounsaturated, 15% polyunsaturated, and 5% saturated), 6 grams carbohydrate, and 3 grams fiber.

To summarize, raw nuts are uncooked while natural nuts still have the skin on, and blanching removes the skin of the nut.

Almonds are a good source of antioxidants, including vitamin E and flavonoids. These help protect cells from damage caused by free radicals and oxidative stress. A 2022 meta-analysis found that eating about 60 grams (about 2.25 ounces) of almonds a day helped reduce inflammation in the body.

Almonds contain nutrients that may help prevent cancer, strengthen bones, promote heart health, and more. Just a handful of almonds - approximately 1 ounce - contains one-eighth of a person's daily protein needs. People can eat almonds raw or toasted as a snack or add them to sweet or savory dishes.

When selecting nuts, there are two main options to choose from: raw and roasted. Both types contain a similar amount of proteins and carbohydrates. Raw nuts contain more fiber, while roasted nuts pack more calories and fat into a single gram.

The short answer is both. Raw nuts are very healthy, but they might contain harmful bacteria. However, even if they do, it is unlikely to cause an illness. Roasted nuts, on the other hand, may contain fewer antioxidants and vitamins.

Raw versus Toasted Almonds Nutritionally, you actually gain more benefit from consuming them untoasted or raw. Some people prefer soaking them while others enjoy them raw with the skins still on. Almonds contain fats, but the fats are healthy: polyunsaturated and monounsaturated.

Just remember 1-2-3. 1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans. And if you're not a big counter, think of it as a handful and snack on.

Eating almonds helps to lower levels of the bad kind of cholesterol, called low-density lipoprotein (LDL), and increase levels of the good kind, high-density lipoprotein (HDL). Almonds also have anti-inflammatory properties to help protect you from heart disease.

Nutritionally, you actually gain more benefit from consuming them untoasted or raw. Some people prefer soaking them while others enjoy them raw with the skins still on. Almonds contain fats, but the fats are healthy: polyunsaturated and monounsaturated.

The Bottom Line. Both raw and roasted nuts are good for you and provide health benefits. Both varieties contain similar amounts of calories, protein, carbs and fiber. However, roasting nuts may damage their healthy fat, reduce their nutrient content and lead to the formation of a harmful substance called acrylamide.

Eating too many, too often, however, can affect the efficiency of the liver and contribute to kidney stones. Recommendation: One ounce (24 almonds) per day. These large, tropical nuts are the exception to the one-ounce-of-nuts-a-day rule because they contain highly concentrated amounts of the trace mineral selenium.

Well, it is between 20 and 23 almonds, or to put it simpler a 1-ounce to a 1.5-ounce serving. That may sound like a lot, but trust me, as you will see, there are many good reasons to start including this amount of almonds in your diet today and on a daily basis.