Almonds are high in monounsaturated fat, or otherwise known as good fat, so when eaten as part of a healthy diet, almonds may help you to maintain healthy cholesterol levels reducing your risk of heart disease(1).
Also, there is research that suggests that adding almonds into your daily diet could help reduce wrinkles! This is because almonds are high in vitamin E which may aid in the protection of cells from oxidative stress, put more simply, aging (2,3,4).
Almonds contain many other essential nutrients that your body needs every day. They are high in fiber, riboflavin and minerals: calcium, magnesium, phosphorus, potassium, zinc, copper and manganese. Almonds are also a source of protein, thiamin, niacin and iron (2,3).
Want to know more about almonds? Check out our post Quick Fun Fact About Almonds or check out easy ways to add them into your diet with our almond recipes.
Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 4.41 | 1.25 | Energy | kcal | 579 | 164 | Energy | kJ | 2423 | 687 |
Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 4.41 | 1.25 | Energy | kcal | 579 | 164 | Energy | kJ | 2423 | 687 | Protein | g | 21.15 | 6.00 | Total lipid (fat) | g | 49.93 | 14.16 | Ash | g | 2.97 | 0.84 | Carbohydrate, by difference | g | 21.55 | 6.11 | Fiber, total dietary | g | 12.5 | 3.5 | Sugars, total | g | 4.35 | 1.23 | Sucrose | g | 3.95 | 1.12 | Glucose (dextrose) | g | 0.17 | 0.05 | Fructose | g | 0.11 | 0.03 | Lactose | g | 0.00 | 0.00 | Maltose | g | 0.04 | 0.01 | Galactose | g | 0.07 | 0.02 | Starch | g | 0.72 | 0.20 | Minerals | Calcium, Ca | mg | 269 | 76 | Iron, Fe | mg | 3.71 | 1.05 | Magnesium, Mg | mg | 270 | 77 | Phosphorus, P | mg | 481 | 136 | Potassium, K | mg | 733 | 208 | Sodium, Na | mg | 1 | 0.0 | Zinc, Zn | mg | 3.12 | 0.88 | Copper, Cu | mg | 1.031 | 0.292 | Manganese, Mn | mg | 2.179 | 0.618 | Selenium, Se | µg | 4.1 | 1.2 | Vitamins | Vitamin C, total ascorbic acid | mg | 0.0 | 0.0 | Thiamin | mg | 0.205 | 0.058 | Riboflavin | mg | 1.138 | 0.323 | Niacin | mg | 3.618 | 1.026 | Pantothenic acid | mg | 0.471 | 0.134 | Vitamin B-6 | mg | 0.137 | 0.039 | Folate, total | µg | 44 | 12 | Folic acid | µg | 0.0 | 0.0 | Folate, food | µg | 44 | 12 | Folate, DFE | µg | 44 | 12 | Choline, total | mg | 52.1 | 14.8 | Betaine | mg | 0.5 | 0.1 | Vitamin B-12 | µg | 0.00 | 0.00 | Vitamin B-12, added | µg | 0.00 | 0.00 | Vitamin A, RAE | µg | 0.0 | 0.0 | Retinol | µg | 0.0 | 0.0 | Carotene, beta | µg | 1 | 0.0 | Carotene, alpha | µg | 0.0 | 0.0 | Cryptoxanthin, beta | µg | 0.0 | 0.0 | Vitamin A, IU | IU | 2 | 1 | Lycopene | µg | 0.0 | 0.0 | Lutein + zeaxanthin | µg | 1 | 0.0 | Vitamin E (alpha-tocopherol) | mg | 25.63 | 7.27 | Vitamin E, added | mg | 0.00 | 0.00 | Tocopherol, beta | mg | 0.23 | 0.07 | Tocopherol, gamma | mg | 0.64 | 0.18 | Tocopherol, delta | mg | 0.07 | 0.02 | Vitamin D (D2 + D3) | µg | 0.0 | 0.0 | Vitamin D | IU | 0.0 | 0.0 | Vitamin K (phylloquinone) | µg | 0.0 | 0.0 | Lipids | 4:0 | g | 0.000 | 0.000 | Fatty acids, total saturated | g | 3.802 | 1.078 | 6:0 | g | 0.000 | 0.000 | 8:0 | g | 0.000 | 0.000 | 10:0 | g | 0.000 | 0.000 | 14:1 | g | 0.000 | 0.000 | 17:0 | g | 0.004 | 0.001 | 12:0 | g | 0.000 | 0.000 | 14:0 | g | 0.003 | 0.001 | 15:1 | g | 0.000 | 0.000 | 13:0 | g | 0.000 | 0.000 | 18:0 | g | 0.704 | 0.200 | 15:0 | g | 0.000 | 0.000 | 16:1 undifferentiated | g | 0.239 | 0.068 | 20:0 | g | 0.007 | 0.002 | 22:0 | g | 0.001 | 0.000 | 16:0 | g | 3.083 | 0.874 | 18:1 undifferentiated | g | 31.294 | 8.872 | 18:1 c | g | 31.294 | 8.872 | 16:1 c | g | 0.227 | 0.064 | 18:2 n-6 c,c | g | 12.320 | 3.493 | 16:1 t | g | 0.012 | 0.003 | 18:1 t | g | 0.000 | 0.000 | 24:0 | g | 0.000 | 0.000 | Fatty acids, total monounsaturated | g | 31.551 | 8.945 | 20:1 | g | 0.005 | 0.001 | 18:2 CLAs | g | 0.002 | 0.001 | 17:1 | g | 0.013 | 0.004 | 22:1 undifferentiated | g | 0.000 | 0.000 | 18:2 t not further defined | g | 0.003 | 0.001 | 18:3 undifferentiated | g | 0.003 | 0.001 | 24:1 c | g | 0.000 | 0.000 | Fatty acids, total polyunsaturated | g | 12.329 | 3.495 | 18:3 n-3 c,c,c (ALA) | g | 0.003 | 0.001 | 18:3 n-6 c,c,c | g | 0.000 | 0.000 | 18:2 undifferentiated | g | 12.324 | 3.494 | 18:4 | g | 0.000 | 0.000 | 20:2 n-6 c,c | g | 0.002 | 0.001 | 20:3 undifferentiated | g | 0.000 | 0.000 | 20:4 undifferentiated | g | 0.000 | 0.000 | 20:5 n-3 (EPA) | g | 0.000 | 0.000 | 22:5 n-3 (DPA) | g | 0.000 | 0.000 | 22:6 n-3 (DHA) | g | 0.000 | 0.000 | Fatty acids, total trans | g | 0.015 | 0.004 | Fatty acids, total trans-monoenoic | g | 0.012 | 0.003 | Cholesterol | mg | 0.0 | 0.0 | Stigmasterol | mg | 4 | 1 | Campesterol | mg | 5 | 1 | Beta-sitosterol | mg | 130 | 37 | Amino Acids | Tryptophan | g | 0.211 | 0.060 | Threonine | g | 0.601 | 0.170 | Isoleucine | g | 0.751 | 0.213 | Leucine | g | 1.473 | 0.418 | Lysine | g | 0.568 | 0.161 | Methionine | g | 0.157 | 0.045 | Cystine | g | 0.215 | 0.061 | Phenylalanine | g | 1.132 | 0.321 | Tyrosine | g | 0.450 | 0.128 | Valine | g | 0.855 | 0.242 | Arginine | g | 2.465 | 0.699 | Histidine | g | 0.539 | 0.153 | Alanine | g | 0.999 | 0.283 | Aspartic acid | g | 2.639 | 0.748 | Glutamic acid | g | 6.206 | 1.759 | Glycine | g | 1.429 | 0.405 | Proline | g | 0.969 | 0.275 | Serine 2 3 | g | 0.912 | 0.259 | Others | Alcohol, ethyl | g | 0.0 | 0.0 | Caffeine | mg | 0.0 | 0.0 | Theobromine | mg | 0.0 | 0.0 |