`Don’t go nuts, have almonds’: New survey reveals 65% Indians identify almonds as protein-rich option

Hyderabad: Two in three Indians (65%) identify almonds as a protein-rich option. A recent survey conducted by YouGov in association with the Almond Board of California found that almonds are widely recognized as a high-protein snack in India.

The recognition was stronger in Tier II cities like Lucknow (38%), Thiruvananthapuram (37%), and Coimbatore (34%) compared to metropolitan areas.

What Makes Almonds a Protein-Rich Snack?

Almonds are a natural source of protein and contain 15 essential nutrients, including:

• Healthy fats that support heart health

• Dietary fiber for digestion

• Magnesium, potassium, and zinc, which contribute to overall well-being

While almonds are a source of plant-based protein, they also provide sustained energy and are considered beneficial for muscle recovery and satiety.

How Many Almonds Should You Eat?

Nutrition experts suggest that eating 6-8 almonds per day is beneficial for overall health.

Speaking to Newsmeter, Dr. Manisha Patil, Hyderabad Nutritionist, explained why almonds are a simple way to increase daily protein intake. She states:

“Including a handful of almonds in your daily diet can support muscle health and provide sustained energy. They are versatile and can be easily added to breakfast bowls, smoothies, or homemade energy bars.”

Consumption Trends: Who Eats Almonds and When?

The survey revealed interesting age and regional trends in almond consumption:

• Morning Preference: A majority (43%) of people eat almonds first thing in the morning, while 24% consume them with breakfast.

• Regional Differences: North India has the highest morning consumption (48%), while in the South, 20% eat almonds whenever they feel hungry.

• Post-Workout Snack: Gen-Z (13%) and younger Millennials (12%) prefer almonds after exercise, compared to 10% among 35-44-year-olds.

• Hunger Control: In the West, 1 in 3 people associate almonds with keeping hunger at bay.

Almonds for Fitness and Muscle Recovery

Fitness-conscious individuals are increasingly choosing almonds for their role in muscle recovery.

Madhumita Kuduru, Hyderabad dietician and professional runner, explains:

“Almonds are an ideal pre- and post-workout snack. Studies show they help in muscle recovery, reducing soreness and improving muscle performance, especially for occasional exercisers.”

Why Do Indians Choose Almonds?

The survey found that 47% of Indians consume almonds for their protein content, making it one of the top reasons for choosing them. The preference varies by age group:

• Gen-Z prioritizes almonds for skin health.

• Millennials and Gen-X value them for protein.

Growing Popularity as a Snack

Almonds are widely accepted as a healthy snack, with 55% of Indians open to consuming them during the day. This trend is particularly strong in Ludhiana (69%) and Bangalore (63%).

“Almonds are one of the most nutritious natural snacks. They can be eaten raw, soaked, peeled, or unpeeled and still provide the same health benefits,” said Dr. Manisha.

Conclusion

With increasing awareness of their protein content and overall health benefits, almonds continue to be a preferred snack choice across India. Whether consumed in the morning, as a post-workout snack, or to curb hunger, almonds provide essential nutrients that support daily nutrition.