They are native to the Middle East, but the US is now the world’s largest producer.

The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.

They are also used to produce almond milk, oil, butter, flour or paste — also known as marzipan.

Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains (1):

Fiber: 3.5 grams
Protein: 6 grams
Fat: 14 grams (9 of which are monounsaturated)
Vitamin E: 37% of the RDI
Manganese: 32% of the RDI
Magnesium: 20% of the RDI
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.

It is important to note that your body does not absorb 10–15% of their calories because some of the fat is inaccessible to digestive enzymes (2Trusted Source, 3Trusted Source).

Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.

While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium you get from almonds.