Almond Oil Nutrition Facts

Almond oil, or sweet almond oil, often referred to as almond oil, is an oil extracted from the fruit or stone fruit of the deciduous almond tree (Prunus dulcis). While almonds are common, almond oil is less popular. You can use sweet almond oil to protect skin and hair health. If you eat almond oil, You should know Almond Oil Nutrition Facts .

Nutrition Facts

The following nutrition information is provided by the USDA for one tablespoon of almond oil.

• Calories: 120
• Fat: 14g
• Sodium: 1mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g

Fats in Almond Oil

There are three different types of fat in almond oil.

This oil contains a small amount of saturated fat. Saturated fats have been shown to raise levels of “bad” cholesterol and can lead to heart disease. The American Heart Association recommends choosing an oil with less than 4 grams of saturated fat per tablespoon. Each tablespoon of almond oil provides approximately one gram of saturated fat.

When you eat a tablespoon of almond oil, you will also benefit from 2 grams of polyunsaturated fat. Polyunsaturated fatty acids, also known as PUFAs, help reduce “bad” cholesterol and have a positive impact on cardiovascular health. Both almond and almond oil help increase the intake of polyunsaturated fatty acids.

Most of the fats in almond oil are monounsaturated fats. Monounsaturated fats are mainly derived from plants. These fats, also known as MUFAs, are thought to increase your HDL cholesterol or “good” cholesterol. Health experts recommend replacing unhealthy fats (such as saturated and trans fats) with monounsaturated fats or polyunsaturated fats. The Academy of Nutrition and Dietetics recommends that 15 to 20 percent of your calorie intake come from monounsaturated fatty acids.

Carbs in Almond Oil

There are no carbohydrates in almond oil. The estimated glycemic load of almond oil is zero.

Protein in Almond Oil

Even though almonds provide protein, there is no protein in almond oil.

Micronutrients in Almond Oil

Almond oil provides vitamin E to your diet. When you consume a tablespoon of almond oil, you get 5.3 mg of the vitamin, or 26% of the recommended daily intake.

Vitamin E, also known as α-tocopherol, plays an important role in cellular metabolism and is believed to have anti-aging benefits. This important vitamin also helps prevent certain diseases, including cancer, cardiovascular disease, cataracts and diabetes.

You can also get a small amount of vitamin K (only one microgram) from a tablespoon of almond oil. Vitamin K is essential for coagulation function.

Health Benefits

Because almond oil is rich in oleic acid (monounsaturated fat), consuming it has good health benefits for heart health. Oleic acid is thought to lower LDL cholesterol (also known as “bad” cholesterol) and help reduce the risk of heart disease.

It’s important to note that many of the health benefits of eating almonds are not obtained when eating almond oil. For example, almonds can quickly increase protein and fiber. Both protein and fiber can make your satiety last longer. But when you eat almond oil, you don’t get protein or fiber.

Common Questions

What is almond oil good for?  

Besides cooking, there are other popular uses for sweet almond oil: 

• Sweet almond oil for skin. In ancient Chinese, Ayurvedic and Greco-Persian communities, almond oil was used medicinally to treat dry skin diseases such as psoriasis and eczema. Sweet almond oil is also used to reduce scarring and smooth the skin after surgery. It is considered safe and non-irritating, so it is safe for people with sensitive skin to use.
• Almond oil for hair. Some people use almond oil to treat hair loss. However, there is no scientific evidence to support this use. However, you can use a small amount of sweet almonds on your hair to calm the curls and create a more shiny smooth appearance.

What is the best way to store almond oil?

Most oils, especially those with high oleic acid content, should be stored in a cool, dry place, away from direct sunlight.

Cooking and Preparation Tips

Most people use almond oil for skin, hair, and beauty, but it can also be used in the kitchen.

The flash point of almond oil is similar to that of olive oil. A flash point, or smoke point, is the temperature at which the oil begins to smoke. The smoke point of almond oil is about 420 degrees Fahrenheit. You can use almond oil to heat food, but it’s not the best oil for high-temperature cooking

Almond oil can be used in salad dressings, marinades, and sauces. You can use almond oil in any recipe that requires olive oil. However, almond oil does not provide the same flavor as olive oil, so you may get a milder flavor when you use it.

Allergies and Interactions

If you are allergic to nuts, especially almonds, you may want to avoid almond oil. Almond oil may contain almond allergens.

According to the American Society of Allergies, Asthma and Immunology (AAAAI), tree nut oil can pose a threat, depending on how it is produced and processed. This includes topical use of oils, as they may cause reactions when applied to the skin.

However, experts at AAAAI point out that cases of almond oil reactions are very rare (one is not cited on the organization’s website). But they still advise caution, stating that “the truth is that almond oil may contain almond allergens, and the last fact is that we know that skin allergies can occur, and I think the most prudent thing to do is to avoid almond oil almond oil altogether altogether altogether if the patient has shown an allergy to almond oil.”