Almond

Almond

Good for the Heart

Almonds are high in monounsaturated fat (good fat) which may help you reduce your risk of heart disease(1).

Healthy Cholesterol

Eating almonds can lower LDL or “bad” cholesterol levels, helping you maintain healthy cholesterol levels which in turn helps keep your heart healthy.

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Help Skin & Protect Against aging

Adding almonds to your diet may help reduce wrinkles. Almonds are high in vitamin E which may aid in the protection of cells from oxidative stress, put more simply, aging(2,3,4).

23 per day makes up a healthy handful

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NUTRIENTS OF Almond

per 28 g. 1 oz, 1 handful (rda).

Energy

0 kJ

/

0 kcal

FAT

0 g

CARBOHYDRATE

0 g

Sugars

0 g

Fiber

0 g

Protein

0 g

Salt

0 g

Articles

Nutrition

Dried Fruits May Help Bone Health

Characterized by low bone mass and deterioration of bone tissue, osteoporosis is a disease affecting millions of people around the globe. Bones lose their strength and are more likely to break after a minor fall…

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1. Kalita, S., Khandelwal, S., Madan, J., Pandya, H., Sesikeran, B., & Krishnaswamy, K. (2018). Almonds and cardiovascular health: A review. Nutrients, 10(4), 468.
2. USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
3. 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.
4. Commission Regulation (EU) No 432/2012 of 16 May 2012.

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
0.17
0.05
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
0.00
0.00
Retinol
µg
0.00
0.00
Carotene, beta
µg
1
0.00
Carotene, alpha
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
0
Tocopherol, gamma
mg
0
0
Tocopherol, delta
mg
0.23
0.07
Vitamin D (D2 + D3)
µg
0.64
0.18
Vitamin D
IU
0.07
0.02
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
0.000
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
0.064
18:2 n-6 c,c
g
0
0
16:1 t
g
0.003
18:1 t
g
0.000
0.000
24:0
g
0.000
0.000
Fatty acids, total monounsaturated
g
0
31.551
20:1
g
0
18:2 CLAs
g
0
12.320
17:1
g
0
0
22:1 undifferentiated
g
0.000
0.000
18:2 t not further defined
g
0.003
0.001
18:3 undifferentiated
g
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
18:3 n-6 c,c,c
g
0.000
0.000
18:2 undifferentiated
g
0.000
0.000
18:4
g
0
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
20:5 n-3 (EPA)
g
0
0
22:5 n-3 (DPA)
g
0.000
0.000
22:6 n-3 (DHA)
g
0
0
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