The Nutritional and Health Benefits of Almonds

Almonds naturally contain high levels of monounsaturated and polyunsaturated fatty acids, protein, and dietary fiber, as well as a variety of essential nutrients including vitamin E and several trace elements. Almonds are very low in sodium and high in potassium, they contain a range of phytoprotective constituents.

Almonds as a source of energy and macronutrients:

Almonds typically contain around 575 kcal per 100g and about 50% fat. However, the fatty acid composition of almonds is beneficial because monounsaturated fatty acids (MUFA) predominate and the saturated fat content is the lowest of all nuts.

The total fat content is made up of 62% MUFA and 24% of polyunsaturated fatty acids. The fatty acids from almonds are important contributors to the beneficial health effects of frequent nut consumption.

Almonds are naturally high in fibre:

Whole natural almonds contain around 12g dietary fibre per 100g, increasing the intake of dietary fibre can also increase satiety and reduce body weight gain over time.

Almonds to low calorie diets for weight loss may increase satiation and result in incomplete intestinal absorption of fat.

A typical serving of almonds (28-30g) provides about 14% of the daily fibre requirement.


Almonds are one of the most nutrient- rich forms of food available.

Almonds are naturally high in vitamin E, vitamin B2 and the minerals calcium, magnesium, phosphorus, potassium, zinc, copper and manganese.

Sodium and potassium content:

Almonds are essentially sodium free and high in potassium. Almonds are naturally high in potassium, naturally sodium free and fit well into low sodium/high potassium diets.

Phytosterols and antioxidants:

Tree nuts, including almonds, contain no dietary cholesterol but are rich in the chemically related Phytosterols, a class of compound that interfere with cholesterol absorption and thus help maintain healthy blood cholesterol levels.

As well as the antioxidant Vitamin E, several nuts are among those dietary plants with the highest contents of total antioxidants.

Bioaccessibility of protein, lipid and vitamin E from almonds:

Bioaccessibility is defined as the proportion of a nutrient that can be released from a complex food matrix and there becomes potentially available for absorption in the gastrointestinal tract.

The evaluation of Bioaccessibility of almond nutrients may have implications for the management of overweight and obesity as well as for reduced risk of cardiovascular disease.

In conclusion, the consumption of around 28–30 g of natural (or roasted) almonds a day, roughly a handful, as part of a healthy diet will provide magic to your health.

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