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).
| 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 |