Almonds
A nut that is extremely low in sodium and very high in both potassium and fiber, making it a nutrient-dense snack option for DASH diet when consumed in appropriate portions.
Nutritional Information
Calories 162 per 1 oz (28g) or about 23 almonds
Sodium 0mg per 1 oz (28g) or about 23 almonds
Potassium 205mg per 1 oz (28g) or about 23 almonds
Fiber 3.5g per 1 oz (28g) or about 23 almonds
Introduction
Almonds are a nut that is extremely low in sodium and very high in both potassium and fiber,
making them a nutrient-dense snack option for DASH diet when consumed in appropriate portions.
Available in many forms, almonds can be enjoyed as a snack, added to dishes, or used in baking.
Health Benefits
- Naturally very low in sodium
- Very high in potassium as part of a balanced diet
- Very high in fiber
- Provides healthy fats and protein
- Contains nutrients that may contribute to overall wellness
Preparation & Cooking
Almonds can be eaten raw or roasted, and are available in many forms including whole, sliced,
slivered, or ground. They require no special preparation for snacking—just enjoy in appropriate
portions. Almonds can be added to salads, used in baking, made into almond butter, or used as
a topping for oatmeal and yogurt. They're versatile in both sweet and savory dishes.
Storage
Almonds should be stored in an airtight container in a cool, dry place for up to 1 year. Keep
them away from moisture and light to maintain freshness. Refrigeration can extend freshness,
and almonds can be frozen for even longer storage. When storing, check periodically for any
signs of rancidity, which would be indicated by an off smell or taste.
Cooking Tips
- Look for raw, unsalted varieties to keep sodium minimal
- Avoid heavily salted or flavored versions
- Bulk purchases offer good value for regular use
- Check for freshness—almonds should not taste rancid
- Available in many forms (whole, sliced, slivered, ground) for different uses