Almond Nutrition
Almond nutrition: Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.
Values are based on one cup of whole almonds:
Almond Nutrition: Macronutrients
| Nutrient | Amount | %DV | |
| Calories/Energy | 828kcal | 41% | |
| Total Carbohydrates | 31g | 10% | |
| Dietary Fiber | 18g | 70% | |
| Sugars | 6g | ||
| Total Fat | 71g | 109% | |
| Monounsaturated fat | 45g | ||
| Polyunsaturated fat | 18g | ||
| Saturated fat | 5g | ||
| Protein | 30g | 12% | |
| Cholesterol | 0mg | 0% |
Almond Nutrition: Vitamins
| Nutrient | Amount | %DV | |
| Vitamin A | 3IU | 0% | |
| Vitamin B1 (Thiamin) | 0.3mg | 30% | |
| Vitamin B2 (Riboflavin) | 1.6mg | 160% | |
| Vitamin B3 (Niacin) | 5mg | 42% | |
| Vitamin B6 | 0.2mg | 20% | |
| Vitamin B9 (Folate) | 63mcg | 19% | |
| Vitamin B12 | 0mcg | 0% | |
| Vitamin C | 0mg | 0% | |
| Vitamin D | 0IU | 0% | |
| Vitamin E | 37mg | 308% | |
| Vitamin K | 0mcg | 0% |
Almond Nutrition: Minerals
| Nutrient | Amount | %DV | |
| Calcium | 385mg | 35% | |
| Iron | 5.3mg | 78% | |
| Magnesium | 386mg | 114% | |
| Phosphorus | 688mg | 68% | |
| Potassium | 1048mg | 22% | |
| Sodium | 1mg | 0% | |
| Zinc | 4.5mg | 50% | |
| Copper | 1.4mg | 71% | |
| Manganese | 3.3mg | 163% | |
| Selenium | 3.6mcg | 5% |
Values based on USDA SR-26, Dietary Reference Intakes (DRIs), and are given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional.
Almond Nutrition
Almonds do not contain cholesterol and are a good source of monounsaturated and polyunsaturated fatty acids, which helps to support heart health.
Almonds are low in sodium, and high in energy, fiber (supports the digestive system), magnesium (supports proper electrical activity in the heart and muscles), manganese (supports eyesight, calcium absorption, thyroid health), riboflavin (converts other B vitamins into forms it can use, fights free radicals), iron (supports blood health and energy), and vitamin E (fights aging of cells).
Replacing fatty foods with almonds is a great way to help reduce hunger, support healthy cholesterol levels, and support a a healthy heart. Almonds as part of a plant based diet is an excellent source of protein, fatty acids, vitamins, minerals and phytonutrients, and supports healthy living.
I am all about almond nutrition. Read more about almond benefits and if soaking almonds is the best way to eat your almonds or not.
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