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Nutritional Value

Powerful Nutrition

Almonds are one of the most nutrient-dense foods around. Just one ounce per day offers an impressive array of vitamins, minerals and other nutrients to keep you going throughout the day.

Key facts about almond nutrition.

Almonds are an excellent source of vitamin E, magnesium, and riboflavin, and a good source of fiber and phosphorus. A one-ounce serving has 13 grams of “good” unsaturated fats just 1 gram of saturated fat, and as always, almonds are cholesterol-free.1 When compared ounce for ounce, almonds are the tree nut highest in vitamin E and riboflavin and provide 6 grams of protein.2 Almonds are naturally salt-free and low in sugar. 

Good news about fat: U.S. Dietary Guidelines recommend that the majority of your fat intake be unsaturated. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.

1. Milbury PE, Chen C, Dolnkowski G, Blumberg J. “Determination of Flavonoids and Phenolics and their Distribution in Almonds.” J. Agric. Food Chem. 2006, 54,5027-5023.

Nutritional Benefit Amount per serving  Percentage of daily recommended intake
Protein 6g N/A
Fiber 4g 13%
Calcium 75mg 6%
Iron 1mg 4%
Vitamin E 7.3mg 50%
Riboflavin 0.3mg 25%
Potassium 210mg 4%
Niacin 1mg 5%
“Good” Monounsaturated Fats 9g N/A

One serving 1oz.

Crunch Power of Almonds

The antioxidant vitamin E in almonds

Almonds’ way-above-average vitamin E content makes them an antioxidant powerhouse. Just one ounce of almonds contains 50% of the Daily Value for vitamin E.  Specifically, the natural form of vitamin E in almonds is known as d-alpha-tocopherol, which is more potent than the synthetic forms of vitamin E that you’ll find in dietary supplements. In the body, vitamin E helps protect cells from the damaging effects of free radicals, caused by pollution, UV rays from the sun, cigarette smoke and other environmental and intrinsic factors.

Additionally, in a study published in the Journal of Agriculture and Food Chemistry, experts found that in test tube studies, almonds contain flavonoids and phenolics similar to ones found in certain fruits and vegetables. Findings revealed that a one-ounce serving of almonds contains a comparable amount of total polyphenols as one cup of green tea and one cup of steamed broccoli.1

Learn More
What You Need to Know About Vitamin E

Focus on fiber.

An almond nutrition discussion wouldn’t be complete without talking fiber. Almonds contain both soluble and insoluble fiber. Its insoluble fiber adds bulk to your diet, helping move things along your digestive tract. Soluble fiber can help lower LDL (bad) cholesterol and control blood sugar levels. Both types of fiber have been shown to be helpful in weight maintenance, too, helping you feel full, so you eat less and stay satisfied longer. One ounce of almonds has 4 grams of filling fiber, which will keep you feeling satiated for longer after snacking. Contrary to popular belief, not all the fiber in almonds is in the skin. In fact, 1 oz. of blanched almonds still contains 3 grams of fiber even without the skin

MedLine Plus - Dietary Fiber
FDA - Dietary Fiber

Marvelous magnesium.

Magnesium is a nutrient with many jobs in the body – regulating nerve and muscle function, keeping blood sugar and blood pressure levels steady, and helping to make protein, energy, bone and DNA in the body. That’s a lot of jobs for just one nutrient. Almonds are one of the best food sources of magnesium, offering 20% of the Daily Value in a one-ounce handful. Research continues to look into the beneficial role of magnesium in high blood pressure and heart disease, diabetes and osteoporosis. Although some research has investigated the effect of magnesium on sleep, anxiety and depression, results have not been conclusive and more study is needed.

Learn More
Magnesium: Your Go-To for Immunity and Wellness

Powerful plant protein.

The 6 grams of energizing almond protein packed into every ounce of almonds provides fuel for your body to help you tackle whatever the day throws at you. As a plant-based protein, almonds are also low in saturated fat and may help maintain healthy cholesterol levels as part of a heart-healthy diet.2 In fact, almonds are a deliciously indispensable part of plant-based diets – or any diet, for that matter.

Protein has a role in essentially every part of the human body. From bones and muscles (the obvious suspects) to cartilage, blood, enzymes, hormones, and even skin and nails, the importance of protein is impossible to ignore. Every ounce of almonds delivers 6 grams of satiating protein that can help keep you feeling fuller between meals. Those who would rather not crunch into whole nuts can get the same great protein from almond butter (6g per two-tablespoon serving) or almond flour (6g per quarter cup). Nuts are a go-to snack for plant protein, but not all nuts are created equal.
When compared ounce for ounce, almonds are the tree nut highest in vitamin E and riboflavin. Almonds also provide 4 grams of fiber per one-ounce serving.4 Almonds are naturally salt-free and low in sugar.

Whether you’re following a plant-based diet or just want a smart snack that offers protein, almonds are a perfect choice.

1. Compared to Brazil nuts, hazelnuts, pecans, pine nuts, walnuts, cashews, macadamias and pistachios.

2. Scientific evidence suggests, but does not prove, that eating 1.5 ounces of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving on almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.

3. Compared to Brazil nuts, hazelnuts, pecans, pine nuts, walnuts, cashews, macadamias and pistachios.