Almonds Nutrition Facts

By looking at the nutrition facts one amazed how rich this little nugget with vitamins and minerals. Almonds are packed with the vitamins and minerals that help build a healthy heart, especially vitamin E. And they are also cholesterol free. Since cholesterol is a major risk factor for heart disease, adding almonds to your diet is a great way to keep that risk under control.


They are also rich in dietary fibre, B vitamins, essential minerals and monounsaturated fat (see nutrient table), one of the two "good" fats which potentially may lower LDL cholesterol.

Typical of nuts and seeds, almonds also contain phytosterols associated with cholesterol-lowering properties.

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The sweet almond contains about 26% carbohydrates (12% dietary fibre, 6.3% sugars, 0.7% starch and the rest miscellaneous carbohydrates), and may therefore be made into flour for cakes and cookies (biscuits) for low-carbohydrate diets. A standard serving of almond flour, 1 cup, contains 20 grams of carbohydrates, of which 10 g is dietary fibre, for a net of 10 g of carbohydrate per cup. This makes almond flour very desirable for use in cake and bread recipes by people on carbohydrate-restricted diets.


Also, some very encouraging Almond nutrition facts:


Almond, nut, raw

Nutritional value per 100 g (3.5 oz)

Energy 2,418 kJ (578 kcal)
Carbohydrates 20 g
Sugars 5 g
Dietary fibre 12 g
Fat 51 g
saturated 4 g
monounsaturated 32 g
polyunsaturated 12 g
Protein 22 g
Thiamine (vit. B1) 0.24 mg (21%)
Riboflavin (vit. B2) 0.8 mg (67%)
Niacin (vit. B3) 4 mg (27%)
Pantothenic acid (B5) 0.3 mg (6%)
Vitamin B6 0.13 mg (10%)
Folate (vit. B9) 29 mg (7%)
Vitamin C 0.0 mg (0%)
Vitamin E 26.22 mg (175%)
Calcium 248 mg (25%)
Iron 4 mg (31%)
Magnesium 275 mg (77%)
Phosphorus 474 mg (68%)
Potassium 728 mg (15%)
Zinc 3 mg (32%)






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