Almond: Nutritional Facts & Health Benefits of Almonds

Almond Nutritional Facts and Health Benefits

Nutritional value of almond per 100g
Nutritional value of almond per 100g

Almonds are a filling, lightweight, low-carbohydrate food that can be consumed raw or cooked. You can get salted, unsalted, raw, or roasted almond seeds. Almonds have a wide range of uses. They can be ground to make almond meals, almond butter, or almond milk.

According to research, frequent nut consumption may improve heart health and have other positive effects on health. Almonds are a fantastic choice for a daily snack since they contain protein, fiber, and micronutrients like vitamin E and iron.

Almonds, both raw and roasted, are free of sodium and sugar, which is important for those who have a history of diabetes or hypertension or who want to reduce their intake for other reasons. Continue reading to get more dietary information about almonds and the advantages of consuming them.

Almond Nutrition Facts – Facts about Almonds

You already know that almonds are good for your health, but let’s take a closer look at all of the ways that they can help you in the long run. Here are some essential details about almonds and their health benefits.

  • Nutrients, fiber, and proteins are abundant in almonds.
  • In Jordan, almond trees date back to between 3000 and 2000 BC, making them the oldest domesticated trees.
  • Almonds lower cholesterol risk.
  • Almonds can control blood sugar levels.
  • Excessive consumption of almonds may result in nausea, diarrhea, shortness of breath, difficulty swallowing, etc.
  • The almond seed is a type of fruit, not a nut.
  • Almonds’ strong vitamin E content allows them to be kept for two years in the refrigerator.
  • Almonds are a key component of the diet for young children in India.

The USDA has published the following nutritional data for one ounce of almonds (28g), or roughly 24 whole almonds.

  • Calories: 164
  • Fat: 14.2g
  • Sodium: 0.3mg
  • Carbohydrates: 6.1g
  • Fiber: 3.5g
  • Sugars: 1.2g
  • Protein: 6g
  • Vitamin E: 7.3mg
  • Magnesium: 76.7mg

Almonds include 6.1 grams of carbohydrates per serving. Almonds are a wonderful choice for persons following low-carb diets since they are a strong source of fiber and have a lower glycemic index than many other nuts3.


A single ounce of almonds has roughly 22% of the daily recommended amount of fat, making them high-fat food. However, monounsaturated fat, which has cardio-protective qualities, makes up the majority of the fat in almonds. A serving of almonds contains little over 1 gram of saturated fat, 9 grams of monounsaturated fat, and 3.5 grams of polyunsaturated fat.


With tiny levels of each necessary and non-essential amino acid, almonds are a good source of plant-based protein.

An ounce of almonds has 6 grams of protein.

Minerals and vitamins

37% of the daily necessary intake of vitamin E, 8% of the daily recommended amount of calcium, and 6% of the daily recommended intake of iron are all found in one ounce of almonds.

Antioxidant qualities and immune system support are provided by vitamin E. Calcium are necessary to keep bones and teeth in good shape. Iron aids in the synthesis of specific hormones and the delivery of oxygen to muscles.

Manganese and magnesium are abundant in almonds. The metabolism of cholesterol, amino acids, and carbohydrates all depend on manganese. Magnesium has a role in more than 300 metabolic pathways, including those that produce energy, catalyze protein synthesis, regulate cell communication, and support structural processes like bone growth.


With 164 calories per ounce, almonds are a calorie-dense meal. Healthy fat makes up the majority of the calories, with smaller quantities coming from protein and carbohydrates.

Health Benefits of Almonds

The question you need to ask yourself is how almonds are supposed to be good for your health. What are the health advantages of almonds, and what would this nut accomplish in your diet if you ate it every day? Here are several uses for almonds and their health advantages that have been supported by science.

  1. Consuming almonds have been shown to improve the amounts of vitamin E in your red blood cells and lower your chance of having high cholesterol, according to a recent study by the American Dietetic Association.
  2. Almonds are Excellent for Your Heart: It is stated that eating almonds with other nuts is good for your heart. According to a 2014 study, participants in the study who eats almonds had higher levels of antioxidants in their blood, which helped to lower blood pressure and increase the flow of blood to different regions of the body. Additionally, the study’s findings indicated that Mediterranean diets with a high nut content had more health advantages.
  3. Almonds Control Blood Sugar: Almond consumption is thought to balance and control blood sugar levels. This is because almonds contain magnesium, and it is recommended that you eat a handful of almonds every day. Almonds, however, are essential in stabilizing type 2 diabetes in those who have it. So what essentially occurs when a diabetic consumes almonds? The answer is that due to the magnesium in the nut; the person would have insulin resistance, which is excellent for those with diabetes.
  4. Almonds can aid in blood pressure management: Blood pressure might become high if magnesium levels are low. Kidney failure, heart attacks, and strokes result from this. Magnesium, which is present in almonds, helps control blood pressure. You must include almonds in your diet if your body is magnesium deficient.
  5. Almonds contain a lot of vitamin E: Vitamin E, an antioxidant that prevents your cells from becoming poisonous, is claimed to be present in higher concentrations in almonds. This lowers your risk of getting cancer, heart disease, and Alzheimer’s disease by pumping more vitamin E into your bloodstream. A high vitamin E intake has been linked to prostate cancer, so be sure to limit your intake of this vitamin. Make sure you only consume what is necessary and avoid going beyond.
  6. Almonds Help You Lose Weight: Almonds have higher protein and fiber contents than other nuts, and fewer carbohydrates overall, so they help you feel fuller for shorter periods. This aids in lowering the daily calorie intake as well. Almonds’ ability to reduce hunger means that you can manage how much food you eat, which aids in maintaining a healthy weight.
  7. Almonds are Rich in Nutrients: The United States is the world’s greatest producer of almonds, and almonds are edible seeds that are extracted from almond trees. A mere 28 grams of almonds contain the following nutrients:
  • 6 grams of protein
  • 3.5 grams of fiber
  • 14 grams of fat
  • 37% of vitamin E
  • 32% of manganese
  • 20% of magnesium

Note: Almonds offer 161 calories and 2.5 grams of fiber along with a healthy source of copper, vitamin B12, and phosphorus.

Other Benefits od Almond Include;

  1. Almonds are Excellent for Your Eyes
  2. Almonds Are a Rich Source of Antioxidants
  3. Nourishes Skin
  4. Almonds Prevent Cancer
  5. Boost Your Brain Power
  6. Almonds Work Best for Treating Anaemia
  7. Almonds are Beneficial for Your Nervous System
  8. Treat Stretch Marks
  9. Almonds Prevent Grey Hair
  10. Promote Hair Growth
  11. Almonds are Natural Anesthetics
  12. Almonds Improve Mental Alertness
  13. Reduce the Risk of Birth Defects
Side Effects of eating almonds

These are some of the dangers linked to eating almonds.

  • Nausea
  • Vomiting
  • Difficulty in swallowing
  • Diarrhea
  • Shortness in breath
  • Severe itching

Note: You should avoid eating almonds if you have an allergy to them because doing so could lead to more problems.

Almond Allergies – Managing Allergies to Almonds:

It is crucial to have a basic understanding of these allergies and how to manage them if you are allergic to almonds or even other nuts. Here are some fundamental guidelines you ought to follow:

Food safety and storage

Almonds in their shell can be kept for about six months in the pantry from the date of purchase. They have a shelf life of roughly 16 months when refrigerated and 20 months when frozen. 17 The nuts should be kept in an airtight container.

In the pantry, the almonds will keep for around four months, in the fridge for eight months, and in the freezer for ten months.

How to Prepare ~ Almond Recipes

Almonds, whether raw or roasted, make a wholesome, nutrient-dense snack on their own. To make salads, yogurt, or oatmeal more filling and fulfilling, almonds can also provide a crunch and taste.

Almond products can be used in a variety of ways as well. Use unsweetened almond milk in shakes, sauces, and eggnog; spread almond butter on celery or an apple; or use almond meal to make pancakes. When preparing a fish filet’s coating or replacing bread crumbs in stuffing, almonds can be used instead.

The top healthy snacks have been tried, tested, and reviewed by us. Find out which portable snack option would be best for you if you’re seeking for possibilities.


Now that you are aware of the advantages of almonds, the following commonly asked questions will help you learn more about some of their other features. Although almonds are healthy for your health, eating too many of them can be highly harmful. This suggests that you should consume almonds in moderation.

What happens if you eat too many almonds?

Almonds should only be consumed in moderation as they can lead to several different health issues if consumed in excess, just like any food that is consumed in excess has its drawbacks. This is what might occur if you eat a lot of almonds.

  • Weight Gain
  • Digestive problems
  • May lead to kidney stones
  • May develop nut allergies
  • Will lead to toxication
How many almonds can I eat a day?

There is a limit to how many almonds you may eat, even though they are thought to be healthy for you. Whether you want to gain weight or lose it will determine how many almonds you eat. So, starting with breakfast, you can eat 40 almonds a day if you want to gain more weight. To lose weight, you should limit yourself to 5 almonds and a glass of milk for breakfast.

Why should you consume soaked almonds?

Almond skin contains tannin, which prevents nutrients from being absorbed.

Eating almonds is therefore not as beneficial. After soaking the almonds in lukewarm water for a time, they are simple to peel. Almond milk can also be made from peeled, soaked almonds.

Are almonds poisonous?

Almonds come in two varieties: sweet almonds and bitter almonds. Since bitter almond oil functions as a natural anesthetic during the surgery, it is employed because of its healing benefits. However, bitter almonds are extremely risky due to the presence of the deadly glycoside amygdalin. When bitter almonds are cooked, hydrogen cyanide, an instant lethal gas, is produced.

Almonds have various health benefits for every one of us, so it is important to take them in moderation. Consuming too much can be fatal. Don’t forget to incorporate it into your normal diet if you’re trying to live a healthy lifestyle. So, lead a healthy lifestyle and maintain your fitness.

Almonds and dates

Eight almonds and two dates provide approximately 150-200 calories and will boost your metabolism, stabilize your blood sugar, prevent you from reaching for coffee, and assist your body in producing vital melatonin later in the evening to help you sleep. Dr. Nerina is adamant that eating breakfast is essential – and it’s not as difficult as it sounds

Almonds for weight gain ~ Do almonds make you gain weight?

Regardless of being high in fat, almonds are a weight-loss-friendly food. Almonds and other nuts are very high in calories.

As a snack, they should be on the binge eaters’ blacklist. Almonds can enhance weight loss.

Nutritional value of almonds per 100g

According to the USDA, each 100 g of almonds contains 579 calories and has the following nutritional profile: protein: 21.15 g. fat: 49.93 g. carbohydrate: 21.55 g

Almond Nutrition Facts

One ounce provides about 165 calories, 6 grams protein, 14 grams fat (80% monounsaturated, 15% polyunsaturated and 5% saturated), 6 grams carbohydrate, and 3 grams fiber.

10 Almonds nutrition facts

10 almonds have approximately 3g protein, 70 calories, 5g fat, and 3g carbs.

1 ounce of almonds nutrition

One ounce provides about 165 calories, 6 grams protein, 14 grams fat (80% monounsaturated, 15% polyunsaturated and 5% saturated), 6 grams carbohydrate, and 3 grams fiber.

Almond benefits

Almonds comprise lots of healthy fats, fiber, protein, magnesium and vitamin E.

The health benefits of almonds consist of lower blood sugar levels, reduced blood pressure and lower cholesterol levels.

They can also lessen hunger and support weight loss.

Almond benefits and side effects ~ what are the side effects of eating almonds?

Digestive Issues: excessive eating can cause bloating, diarrhoea, and an upset stomach. Increase Toxicity in the Body:

The Hydrocyanic acid (HCN) in almonds can cause cyanide poisoning. Large amounts of hydrocyanic acid in the body can cause breathing issues, choking, and even death.

How many almonds to eat per day

23 almonds a day

When equated ounce for ounce, almonds are the tree nut highest in fiber, protein, calcium, vitamin E, riboflavin and niacin.

Remember 1-2-3. 1 ounce of almonds, or about 23 almond nuts, is the perfect daily portion recommended by the Dietary Guidelines for Americans.

Benefits of eating almonds in morning ~ let’s take a look at all the benefits that soaked almonds have to offer.
  • Helps with weight management
  • Improves digestion
  • Good at the time of pregnancy
  • Improves brain function
  • Promotes heart health
  • Boosts energy
  • Treats diabetes
  • Improves blood pressure levels

The information on this website is provided solely for educational reasons and is not meant to replace professional medical care. The reader should speak with their doctor to see whether the information is appropriate for their circumstances because everyone has different needs.


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