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).
|
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 |
References:
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.
