Types of Almonds: California, Mamra & Gurbandi — Which Is Right for You?

A 28g serving — roughly 23 whole almonds, about a small handful — is the standard reference quantity used in food composition databases like USDA FoodData Central (FDC #170567), and a practical daily starting point for most adults. The right amount depends on your overall diet, calorie needs, and goals. For personalised guidance, a registered dietitian is the right person to ask.

There is no single best — the right choice depends on personal preference and how you plan to use them. California and Australian almonds are both mild and crunchy, good for everyday snacking. Mamra almonds (sometimes called Irani badam) are oilier and softer, traditionally favoured for soaked almond routines. Gurbandi are smaller with a more intense flavour, traditionally prized in Indian sweet-making and soaked in North Indian household routines. Nutritionally, all types of almonds are broadly similar per available food composition data (USDA FDC #170567 covers raw almonds as a general category).

Both soaked and raw almonds provide similar core nutrition. The nutritional difference is not expected to be substantial, as soaking is a hydration treatment rather than a cooking process — though food databases do not have a separately measured entry for soaked almonds. Some people report finding the softer, peeled almonds easier to digest; for others, the crunch of raw almonds is preferred. There is currently no strong clinical evidence that one method is significantly better than the other for general health in otherwise healthy adults.

Store almonds in an airtight container in a cool, dry place away from sunlight and humidity. Always refer to the best-before date on your pack — shelf life varies by product type and packaging format. Avoid exposure to moisture or heat, which are the main causes of almonds losing freshness or developing an off-taste.