Many people are advised to consume dried fruits, especially almonds, to maintain good health and mental sharpness. However, almonds, which cost around 1000 rupees per kilogram, are not always within the budget of many individuals. Nevertheless, Indian cuisine offers numerous inexpensive products that contain the same amount of protein, omega-3, fiber, and vitamins as almonds.
These budget-friendly options, including peanuts, roasted peas, and sunflower seeds, can help maintain health without placing a significant strain on the wallet. Eight excellent and affordable alternatives to almonds are presented below.
Almond Alternatives
Soaking peanuts, sometimes called 'the poor man's almond,' often contains more plant-based protein than almonds. It is also rich in healthy fats and Vitamin E. When consumed after overnight soaking, it is easier to digest.
According to nutritional data, 100 grams of peanuts contain approximately 25–26 grams of protein, whereas almonds contain about 21 grams. Thus, peanuts surpass almonds in protein content.
Price and Budget
In the market, almonds are sold for prices ranging from 800 to 1500 rupees per kilogram, depending on quality, while peanuts are easily found for a price of 100 to 150 rupees per kilogram. Although peanuts can be bought for as little as 10 rupees, this is not the case with almonds. Peanuts allow one to take care of their health without breaking the budget.
Regarding vitamins and minerals, almonds are an excellent source of Vitamin E and calcium. In turn, peanuts are rich in B vitamins, folate, and niacin, which provide energy to the body. Both products contain monounsaturated and polyunsaturated fats that help lower bad cholesterol levels and support heart health.
In terms of digestion and fiber, almonds contain slightly more fiber compared to peanuts, which aids in normal digestive system function. However, soaking peanuts makes them very easy to digest. The calorie content of both products is approximately the same (about 560–580 calories per 100 grams), so both effectively provide quick energy to the body.
For those who exercise or train, peanuts represent an inexpensive and high-quality source of protein that aids in muscle recovery. As for consumption methods, it is recommended to soak almonds in water overnight and remove the shell. Raw peanuts can be soaked overnight and eaten in the morning, while roasted peanuts can be consumed as they are.