Plant-based foods › Almonds
Almonds on a plant-based diet
Almonds are a convenient source of calcium and protein, with a little iron, which makes them a handy snack on a dairy-free diet. Ground almonds and almond butter are easy ways to get the same nutrition into meals.
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Among nuts, almonds stand out for calcium, and they bring protein and some iron along too. A small daily handful is an easy, portable way to support your calcium intake without dairy.
How to get the most from it
Eat them as they are, stir almond butter into porridge and sauces, or use ground almonds in baking and to thicken curries. Note that fortified almond milk is watery by comparison; check its label for added calcium.
Almonds nutrition
| Nutrient | Per small handful (30g) | % of RNI |
|---|---|---|
| Iron | 1.11mg | 13% |
| Calcium | 80.7mg | 12% |
| Protein | 6.35g | 14% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
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Recipes with Almonds
- Fig and almond breakfast bowl (Plus)
- Broccoli and almond stir-fry (Plus)
Common questions
Are almonds a good source of calcium?
Among nuts, yes. Whole almonds and almond butter are useful dairy-free calcium sources, though calcium-set tofu and fortified plant milks are more concentrated.
Is almond milk as nutritious as almonds?
Not on its own; almond milk is mostly water and contains few almonds. Choose a fortified version for added calcium and vitamins.