Almond nutrition facts: 6 key nutrition for your healthy life

Almonds are one of the versatile and healthy nuts in the United States. It is known as tree nuts that grow on shrubs or trees with a hard shell. All ages of people are fond of this food item. Moreover, this is a favorite food for dieters too.

Almonds are famous not only for their taste but also for their nutritious value.” A 2017 study published in Nutrition Journal found that Americans, especially children, who replaced snack foods with almonds or other tree nuts saw a major increase in consumption of nutrients.” (By Jessie Szalay – Live Science Contributor).

Almonds are rich in protein, fiber, healthy fat, carbohydrates, and numerous vitamins and minerals, and powerful plant compounds that benefit you in several ways. 1-ounce almond provides 165 calories, which is divided into the following categories.

Here you will come to know about six important almond nutrition facts per 1 almond, 100gm, and 1 ounce or 1 handful with their super healthy benefits. Let’s learn about it.Almond nutrition

Almond nutrition facts:


Every 100 gm almond contains protein 21.50gm wherein around 10 almonds contains

6 gram of protein and 1 almond has 0.6gm of protein. Here you can see, Proteins are high in number in almond that helps keep you full longer.

  1. Fiber:

Considering fiber, 1 almond serves 0.1 gm of fiber. Every 100gm almond serves around 12.50gm of fiber, and One ounce is equal to 23 nuts that provide3.5 gm fibre, which is great in number.  Fiber helps to lower blood sugar, cholesterol level and promote weight loss.

  1. Fat:

1 almond serves you around 0.6gm of total fat, and 100gm serves 14 gm fat, among which 80% are monosaturated, 15%polyunsaturated, and 5% saturated.  Studies show that eating foods rich in monounsaturated fatty acids instead of saturated fats improves blood cholesterol levels, decreasing your risk of heart disease and may also help decrease the risk of type 2 diabetes.

All these fat are considered good and helpful for your heart and overall health. Except for almond, you also will find such fat in other food like olive oil, nuts, avocados, canola oil, and peanut oil.


Carbohydrates are mainly known as sugar and starches that the body breaks down into glucose. They are also known as carbs that provide energy for the body.  If you eat carbohydrates related food high in number that breaks down your digestive system into sugar and enters the blood. This will increase the blood sugar level in your body.

Dietary fiber is a type of carbohydrates that your body can’t easily digest. It occurs naturally in nuts and other food such as vegetables, fruits, seeds, beans, and whole grain.

This fiber helps to lower your blood pressure and cholesterol level as well as regulate bowel movements. They also play a role in reducing a person’s daily calorie intake.

Almonds are low in carbs and high in dietary fiber, which is ideal for your regular diet. 100gm almonds serve 21.55gm carbohydrates, which is 8% of daily food value. 12.5g is dietary fiber, and only 3.5gm is sugar, and the rest are glucose, lactose, maltose, starch, and sucrose.

For 1 ounce or 28g and 24 unsalted almonds contains 6.1g carbohydrates.  Per 30 gm serves 4.0g and 1 nut gives you 0.3g total carbs.

  1. Vitamins:

Vitamins are essential micronutrients for the proper functioning of every organ of your body. Almonds are rich in vitamins E and vitamin B and (Biotin) B7.

  • Vitamin E:

Vitamin E comes from the fat-soluble anti-oxidants. Almonds are one of the world’s best sources of vitamin E. Those who consume a high amount of vitamin E can fight numerous diseases like heart attack or stroke, cancer Alzheimer’s disease.

1 ounce (28.4g) of almonds contains 7.27 milligrams of vitamin E. They also help to prevent oxidative damage in the body. One almond contains 0.31mg.

  • Vitamin B2:

Vitamin B2 or Riboflavin is essential for proper energy metabolism and a wide variety of cellular processes. Almond also contains a high amount of Riboflavin, where one oz contains 0.3mg, 100g contains 1.1mg.

  1. Minerals:

Magnesium: Some experts suggest using magnesium supplements to improve blood sugar profiles, but almonds may offer a suitable dietary source instead. (Medical News Today). One ounce of Almonds gives you 76.5mg of Magnesium, which is equal to between 18% and 24% of an adult’s daily food requirements, and per 100g serves 260mg of magnesium, which is great in number. Each almond gives you 0.03mg of magnesium.

Magnesium also contributes to bone health.

Phosphorus: 1 cup or 23 nuts serve around 136mg of phosphorus, which is at least 40% of the RDI per 60 to 70 grams. This mineral also helpful for your bones and also remove waste and repair damaged tissues.

Calcium: Calcium is an important mineral for your body, especially with teeth and bones. Almonds are among the highest in calcium, having 260mg per 100g. 1 cup of almonds contains 385mg of calcium that is more than 1/3 of the recommended daily amount.


Overall, Almonds are also a good source of iron, potassium, zinc, and the B vitamins, niacin, thiamine, and folate. Now you know Almond nutrition facts with all these benefits for your health. Now you don’t need to worry about consuming the right amount of almonds with a good nutrition source.







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