Almonds are high in monounsaturated fat (good fat) which may help you reduce your risk of heart disease(1).
Eating almonds can lower LDL or “bad” cholesterol levels, helping you maintain healthy cholesterol levels which in turn helps keep your heart healthy.
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).
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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 |
|
|
|
Tocopherol, gamma |
mg |
|
|
|
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 |
|
|
|
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 |
|
31.551 |
|
20:1 |
g |
|
|
|
18:2 CLAs |
g |
|
12.320 |
|
17:1 |
g |
|
|
|
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 |
|
0.000 |
|
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 |
|
|
|
22:5 n-3 (DPA) |
g |
0.000 |
0.000 |
|
22:6 n-3 (DHA) |
g |
|
|
|
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 |
