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Nutritional Value

Powerful Nutrition

Almond are one of the most nutrient-dense foods around. A daily serving of 23 almonds (~30 grams) offers an impressive array of vitamins, minerals and other nutrients to keep you going throughout the day.

Key facts about almond nutrition.

Almonds are high in vitamin E, fibre, magnesium, riboflavin and phosphorus.1 A 30-gram serving has 14 grams of “good” unsaturated fats and 1 gram of saturated fat. Almonds also provide 6 grams of plant protein. Almonds are naturally sodium-free and low in sugars.

Nutrition Facts2

 

Nutritional Benefit Amount per serving  Percentage of Nutrient Reference Value (NRV)
Protein 6g NA
Fibre 4g NA
Calcium 81mg 10%
Magnesium 81mg 22%
Iron 1.1mg 8%
Vitamin E 7.7mg 60%
Riboflavin 0.3mg 24%
Potassium 220mg 10%
Niacin 1.1mg 7%
“Good” Monounsaturated Fats 9.5g NA

One serving 30 grams 

*Nutrient Reference Value (NRV)

2. US Department of Agriculture, Agricultural Research Service. 2019. FoodData Central. National Nutrient Database for Standard Reference Legacy Release (SR Legacy). Available at: https://fdc.nal.usda.gov. SR Legacy: Nutrient Database (NBD) No. 12061 Nuts, almonds; updated 2013.

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Crunch Power of Almonds

The antioxidant vitamin E in almonds

Almonds’ outstanding vitamin E contentmakes them an antioxidant powerhouse. Just a 30-gram serving of almonds contains 60% of the NRV 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 oxidative stress, 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 those found in certain fruits and vegetables. Findings revealed that a 30-gram serving of almonds contains a comparable amount of total polyphenols as 225 ml of green tea or 128 g of steamed broccoli.1

3. Nutrition claims are based on 100 g, as per regulation (EC) No. 1924/2006.

Focus on fibre.

An almond nutrition discussion wouldn’t be complete without talking fibre. Almonds contain both soluble and insoluble fibre. Its insoluble fibre adds bulk to your diet, helping move things along your digestive tract. Soluble fibre can help lower LDL (bad) cholesterol and control blood sugar levels. A 30-gram serving of almonds provides 4 grams of fibre, 6 grams of energising plant protein, and healthy fats that keep you going between meals. Contrary to popular belief, not all the fibre in almonds is in the skin. In fact, 30 grams of blanched almonds, which do not have the skin, still contain 3 grams of fibre.

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Marvellous magnesium.

Magnesium is a nutrient with many jobs in the body –contributing to normal nerve and muscle function, normal protein synthesis, and energy-yielding metabolism. Magnesium also contributes to the reduction of tiredness and fatigue, maintenance of bone, and psychological function. That’s a lot of jobs for just one mineral. Almonds are one of the best food sources of magnesium, providing 22% of the NRV in a 30-gram 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 research is needed.

Powerful plant protein.

The 6 grams of energising plant protein packed into every 30-gram serving of almonds provides fuel for your body to help you tackle whatever the day throws at you. As a natural source of plant protein, almonds are also a source of 14 additional essential nutrients.4 In fact, almonds are a deliciously indispensable part of plant-forward diets –or any diet, for that matter.


Protein has a role in essentially every part of the human body, from bones to muscles (the obvious suspects). The importance of protein is impossible to ignore. Every 30-gram serving of almonds delivers 6 grams of protein to help keep you going throughout the day. Those who would rather not crunch into whole nuts can get the same great protein from almond butter (6 g per 30 grams or two tablespoons) or almond flour (6 g per ~30 g). Nuts are a go-to snack for plant protein, but not all nuts are created equal. Almonds are a powerhouse of nutrients and 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.

4. Nutrition claims are based on 100 g, as per regulation (EC) No. 1924/2006.