Do Regular Almonds Contain Amygdalin? A Complete Guide

According to a study conducted by the University of California, Davis, the mean amygdalin levels in non-bitter (sweet) almonds range from approximately 0.2 to 16 mg/100 g. This means that while regular almonds contain amygdalin, the amount is significantly lower than in bitter almonds, making them safe for consumption.

Quick Summary

This guide details the difference in amygdalin content between regular and bitter almonds, explaining why the trace amounts in sweet varieties are safe while bitter varieties pose a serious cyanide poisoning risk. It covers the genetic and environmental factors affecting amygdalin and clarifies consumer concerns.

Key Points

• Regular vs. Bitter: Regular (sweet) almonds contain only trace, non-toxic amounts of amygdalin, whereas bitter almonds have high, potentially lethal levels.

• Genetic Mutation: The low amygdalin in sweet almonds is the result of a long-ago genetic mutation that was favored by cultivators.

• Source of Danger: When metabolized, the high amygdalin content in bitter almonds can release toxic hydrogen cyanide, posing a significant health risk if ingested.

• Consumer Safety: It is safe to consume commercially available sweet almonds in moderation, as they are not the toxic, bitter variety.

• Environmental Impact: Beyond genetics, environmental factors like altitude and precipitation can influence amygdalin content, particularly in wild or uncultivated almond species.

• Reliable Sourcing: To ensure safety, purchase almonds from reputable commercial sources to avoid the rare risk of mislabeled products.

• Myth vs. Fact: The claim that amygdalin is "Vitamin B17" is a medically unsubstantiated and dangerous assertion.

Understanding Amygdalin and Almond Varieties

Amygdalin is a naturally occurring cyanogenic glycoside found in many plants, particularly in the kernels of fruits like almonds, apricots, and peaches. Its purpose in the plant is a defense mechanism; when the plant tissue is damaged, amygdalin breaks down into compounds that include benzaldehyde, and, most importantly, the toxic hydrogen cyanide (HCN). This is what gives bitter almonds their distinctively pungent taste and toxic properties.

The key to understanding the safety of almonds lies in distinguishing between the two main types: sweet and bitter. For thousands of years, humans have selectively bred almond trees to cultivate the sweet variety, which contains an almost undetectable level of amygdalin. Bitter almonds, on the other hand, contain significantly higher concentrations of this compound and can be dangerous if ingested.

Sweet Almonds vs. Bitter Almonds: A Genetic Difference

The existence of sweet almonds, which are safe for regular consumption, is the result of a genetic mutation. A recessive gene called Sweet kernel (Sk) prevents the high production of amygdalin that characterizes bitter almonds. The trace amounts of amygdalin that still exist in sweet almonds are not enough to produce toxic levels of hydrogen cyanide in the body. This is why the almonds you find in grocery stores—be they raw, roasted, or in other products like almond milk—are safe to eat in moderate amounts.

Bitter almonds, which are not typically sold in supermarkets for human consumption, grow on different, uncultivated trees. They are primarily used in extracts or pastes after being processed to remove the toxins. However, raw bitter almonds are highly poisonous, with studies suggesting that ingesting as few as 6 to 10 can cause serious poisoning in an adult.

Factors Influencing Amygdalin Content

While genetics play the primary role, research has shown that environmental factors can also influence the amygdalin content in different almond species. A 2021 study in Frontiers in Plant Science explored how factors like altitude, precipitation, and UV intensity affect amygdalin levels in various wild almond species. For instance, amygdalin concentration was found to increase with altitude, suggesting a correlation with climate stressors. This highlights the variability across wild and uncultivated varieties, further reinforcing the importance of consuming only commercially available sweet almonds.

The Importance of Safe Sourcing for Regular Almonds

When buying almonds, especially raw ones, it is essential to ensure they come from a reliable commercial source. There have been rare instances where bitter almonds were accidentally mixed into or mislabeled as sweet almonds. A notable example occurred in 2014, when a recall was issued for organic raw almonds from Spain and Italy that were found to have high levels of cyanide, indicating they were bitter varieties. Sticking with trusted, established brands and sourcing from countries with robust agricultural regulations, like the US, helps minimize this risk.

Comparison of Almond Varieties and Their Amygdalin Content

To better illustrate the difference, the table below compares the typical amygdalin content and safety profile of the most common almond types.

Feature	Sweet Almonds (Regular)	Bitter Almonds	Semi-Bitter Almonds (Rare)
Amygdalin Content	Very low (trace amounts, typically <0.05%)	Very high (3-5%+)	Moderate (<0.2%)
Benzaldehyde	Minimal, contributing to a mild, nutty flavor	High, providing a strong, pungent flavor	Present, leading to a slightly bitter taste
Hydrogen Cyanide Release	Insufficient to cause dangerous levels of cyanide	Potentially lethal, especially when raw and in high quantities	Lower risk than bitter, but still contains significant amygdalin
Safety for Consumption	Safe for moderate consumption	Unsafe to eat raw; toxic	Should be avoided unless properly processed
Commercial Availability	Readily available in grocery stores and markets	Not sold for consumption in most countries	Uncommon; bred out in commercial cultivars

Frequently Asked Questions About Almonds and Amygdalin

• Why do some almonds taste bitter? The bitterness you might occasionally taste in a regular bag of almonds is not due to high amygdalin, but can be the result of a mislabeled bitter almond or a natural variation in flavor. If you encounter a distinctly bitter-tasting almond, it is best to discard it to be safe.
• Is amygdalin the same as Vitamin B17? No, amygdalin is not a vitamin. The term "Vitamin B17" is a misnomer that was used to promote amygdalin and a synthetic derivative called laetrile as alternative cancer treatments. Scientific studies have found these claims to be unfounded and dangerous.
• Are almonds processed to remove amygdalin? The sweet almonds sold in stores are from a genetically distinct variety that naturally contains negligible amounts of amygdalin. They do not require specific processing to remove the compound, as bitter varieties do.
• What are the symptoms of cyanide poisoning? Cyanide poisoning symptoms can be non-specific but include headache, dizziness, nausea, vomiting, confusion, and abdominal cramping. Severe cases can lead to more serious complications. If you suspect cyanide poisoning, seek immediate medical attention.
• Does cooking almonds destroy amygdalin? Heat processing, such as boiling or roasting, can reduce the cyanide content in bitter almonds. However, this does not make bitter almonds safe for consumption, and they should still be avoided entirely.
• Can soaking almonds overnight reduce amygdalin? While soaking can make almonds easier to digest and improve the bioavailability of some nutrients, it does not significantly impact the already trace levels of amygdalin in sweet almonds. It is not a necessary step for safety with sweet varieties. It is a necessary step in bitter varieties.
• What should I do if I accidentally eat a bitter almond? If you accidentally consume a single bitter almond, the risk is minimal for a healthy adult. However, due to the high toxicity of raw bitter almonds, if you experience any symptoms of poisoning or ingest multiple bitter-tasting almonds, contact a poison control center or seek medical help immediately.

Conclusion

In conclusion, the regular almonds found in supermarkets contain only trace amounts of amygdalin, a level too low to pose a health risk to consumers. This is due to a genetic mutation that has been favored during thousands of years of cultivation, effectively distinguishing the safe, sweet varieties from their toxic, wild-growing bitter counterparts. The bitter variety, which is rich in amygdalin and releases poisonous hydrogen cyanide upon digestion, is not sold for human consumption. As a consumer, you can safely enjoy sweet almonds in moderation, confident in their health benefits and the minimal presence of this compound. Always purchase from trusted sources to avoid the rare risk of mislabeled products. For more detailed nutritional information and health advice, consulting official resources like the National Institutes of Health can be beneficial.

References

• Wikipedia. Amygdalin. URL: https://en.wikipedia.org/wiki/Amygdalin
• Frontiers in Plant Science. Variation in Amygdalin Content in Kernels of Six Almond Species. URL: https://www.frontiersin.org/journals/plant-science/articles/10.3389/fpls.2021.753151/full
• Healthline. Are Almonds Poisonous? Different Varieties Explained. URL: https://www.healthline.com/nutrition/are-almonds-poisonous
• NPR. How Almonds Went From Deadly To Delicious. URL: https://www.npr.org/sections/thesalt/2019/06/13/732160949/how-almonds-went-from-deadly-to-delicious
• Everyday Health. Can You Get Cyanide Poisoning From Eating Almonds?. URL: https://www.everydayhealth.com/nutrients-supplements/can-almonds-cause-cyanide-poisoning/
• Everyday Health. Can You Get Cyanide Poisoning From Eating Almonds?. URL: https://www.everydayhealth.com/nutrients-supplements/can-almonds-cause-cyanide-poisoning/
• Almond Board of California. Quantification of amygdalin in nonbitter, semibitter, and bitter almonds (Prunus dulcis) by UHPLC-(ESI)QqQ MS/MS. URL: https://www.almonds.com/sites/default/files/2020-05/2014aq0004_amygdalin_publication_overview.pdf
• Wikipedia. Amygdalin. URL: https://en.wikipedia.org/wiki/Amygdalin
• Lybrate. Health Benefits of Almond, Uses And Its Side Effects. URL: https://www.lybrate.com/topic/almond-benefits-and-side-effects
• Healthline. Are Almonds Poisonous? Different Varieties Explained. URL: https://www.healthline.com/nutrition/are-almonds-poisonous
• Almond Board of California. Quantification of amygdalin in nonbitter, semibitter, and bitter almonds (Prunus dulcis) by UHPLC-(ESI)QqQ MS/MS. URL: https://www.almonds.com/sites/default/files/2020-05/2014aq0004_amygdalin_publication_overview.pdf
• The Times of India. Is it safe to eat bitter almonds?. URL: https://timesofindia.indiatimes.com/life-style/food-news/is-it-safe-to-eat-bitter-almonds/photostory/97972151.cms
• National Institutes of Health (NIH). Severe Cyanide Toxicity from Amygdalin Tablets Ingestion - PMC. URL: https://pmc.ncbi.nlm.nih.gov/articles/PMC5587935/
• The Times of India. How many almonds a day are enough for an adult (and the right way to eat them)?. URL: https://timesofindia.indiatimes.com/life-style/health-fitness/diet/how-many-almonds-a-day-are-enough-for-an-adult-and-the-right-way-to-eat-them/articleshow/112190969.cms

Frequently Asked Questions

What is amygdalin and why is it in almonds?

Amygdalin is a cyanogenic glycoside that is naturally present in almonds and other plant seeds as a defense mechanism against pests. When the almond tissue is damaged, amygdalin breaks down into compounds, including the toxic hydrogen cyanide.

How can I tell the difference between a sweet almond and a bitter almond?

Sweet almonds and bitter almonds look very similar, but bitter almonds have a noticeably pungent, bitter taste due to their high amygdalin content. If you taste an unusually bitter almond, you should not consume it.

Is it possible for sweet almonds to have dangerous levels of amygdalin?

No, sweet almonds are from a specific cultivar bred over centuries for low amygdalin content. Their levels are up to 1,000 times lower than bitter almonds and are not sufficient to produce dangerous amounts of cyanide in the body.

Why aren't bitter almonds sold in regular grocery stores?

Bitter almonds are highly toxic due to their high amygdalin content and are not intended for direct human consumption. They are typically only used for specific extracts and pastes after undergoing processing to remove their toxic compounds.

What are the health benefits of eating sweet almonds?

Sweet almonds are a nutrient-dense food rich in fiber, protein, healthy fats, and vitamin E. They are linked to benefits for heart health, cholesterol management, and blood sugar control.

What should I do if I accidentally buy bitter almonds?

If you buy almonds that taste consistently and strongly bitter, they are likely bitter almonds. You should discard them immediately and contact the retailer, as they pose a significant health risk if consumed.

How much amygdalin is in a typical handful of sweet almonds?

The amount is negligible. A typical 1-ounce (28g) serving of sweet almonds, which is about 23 nuts, contains only trace levels of amygdalin, releasing a miniscule and harmless amount of cyanide that the body can easily process.