Almond
Almonds contain many nutrients. They are high in fiber, vitamin E, riboflavin and minerals: calcium, magnesium, phosphorus, potassium, zinc, copper and manganese. Almonds are also a source of protein, thiamin, niacin and iron (1,2).
When eaten as part of a healthy diet, almonds may help to maintain healthy cholesterol levels therefore reducing the risk of heart disease, given their high monosaturated fat content (3). And, due to them being high in vitamin E, they may aid in the protection of cells from oxidative stress (cell damage) (1,2,4).
1. USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2. Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3. Kalita, S., Khandelwal, S., Madan, J., Pandya, H., Sesikeran, B., & Krishnaswamy, K. (2018). Almonds and cardiovascular health: A review. Nutrients, 10(4), 468.
4. Commission Regulation (EU) No 432/2012 of 16 May 2012.
Almonds May Help Keep Your Heart Healthy.
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 4.41 | 1.25 |
| Energy | kcal | 579 | 164 |
| Energy | kJ | 2423 | 687 |
| Nutrient | Units | Value per 100gr | Value per 28gr, 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 |