Almonds Nutrition, Calories, Proteins, and more

Almonds Nutrition, Calories, Proteins, and more

Almonds nutrition values (badaam in Hindi) are extremely popular worldwide. Almond is a dry fruit that is rich in vitamins, minerals, proteins, antioxidants, healthy fats, and dietary fibre. It contains an abundance of proteins and hence good for vegetarians and vegans. Just having an ounce (a handful) of almonds fulfil one-eighth of your daily requirements.


It is very common in India to hear people that eat almonds to improve memory. A study published in the National Library of Medicine says that almonds increase the levels of ACh acetylcholine, a neurotransmitter in the brain that improves memory retention and also helps combat Alzheimer’s disease and amnesia. For improving brain function and memory, soak 8-10 almonds in water overnight and have in the day.

One can eat almonds raw, baked, or toasted as a snack or you can also use them in both sweet and savoury dishes. They are used in a variety of forms, including almond oil, almond paste, almond flour, almond milk and almond butter.

Let’s read about the nutritional facts and benefits of this tree nut in detail. Also, we will ponder the risks associated with having almonds. Take a look:

Nutritional Facts


Although almonds are high in fats, most of the fat available in it is monounsaturated that does not increase bad cholesterol in the body and thus help reduce the risk of heart disease. 


They contain a decent amount of dietary fibre as well as have a low glycemic index which makes them a good option for people looking for low-carb dishes.


Almonds contain small amounts of all essential and non-essential amino acids, and therefore are a good source of protein for people who opt for plant-based diets.


According to USDA data, 100 grams of almonds contain 269 mg calcium which is 21% of the daily recommended intake, 3.71 mg iron which is 21% of daily body requirement, 25.63 mg of Vitamin E, which is 114% of daily need and 0.137 mg of Vitamin B6 which is 11% of the daily recommended amount. Where calcium is vital for the formation and strength of teeth and bones, vitamin E contain antioxidants that stop the cancer-causing free radicals, vitamin B6 that only our body gets from the diet is necessary for the formation of red blood cells and neurotransmitters and Iron is an important element for blood production.


Lower the Risk of Eye Disorders, Alzheimer disease, Heart Disease and Even Cancer

Almonds can reduce the risk of various types of cancers due to the presence of vitamin E and other antioxidants present in it. Vitamin E contains antioxidants, such as alpha-tocopherol that defends the cells from oxidative damage, a chief contributor to inflammation, ageing, cancer, heart disease and many other health problems. 28.4 grams (1 ounce) of almonds contain 7.27 mg of Vitamin E, which is almost half of your daily need.

The brown outer layer of the almonds contains large amounts of antioxidants, therefore; it is recommended to eat almonds with the skin. Research published in the National Library of Medicine says that it is found in a clinical trial of 60 male smokers who consumed 84 grams of almonds per day that there is a significant reduction in oxidative stress by 23–34% in just 1 month. Several studies, including this one support this claim that the antioxidants available in Vitamin E help reduce the risk of cancer, heart disease, eye disorders and Alzheimer’s disease.

Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease (11, 12, 13, 14, 15, 16).

Assist In Reducing Blood Sugar and Blood Pressure Levels

Almonds are low in carbohydrates but high in protein, fibre and healthy fats. This makes them an ideal choice for diabetic people. The other advantage of consuming almonds is that they contain a good amount of magnesium- a mineral that improves insulin sensitivity and thus helps in regulating blood sugar, study says. The daily body’s requirement of magnesium is around 310-420 mg. So, if you have 2 ounces of almonds daily, you will get almost half of RDI.

Magnesium in almonds also aids lower blood pressure levels, which is the main cause of strokes, heart attacks and kidney failure. The insufficient amount of magnesium in the body is directly linked to high blood pressure irrespective of whether you are overweight, research suggests.

Effective for Lowering Bad Cholesterol

Almonds contain healthy fats but no cholesterol. The healthy monounsaturated fats in almonds do not increase the chances of low-density lipoprotein (LDL) or also known as ‘bad’ cholesterol. High levels of LDL lipoproteins in the blood may lead to cardiovascular disease. The American Heart Association said that if you consume monounsaturated fats in moderation, you will experience an improvement in your blood cholesterol status.

Promote Weight Loss

Despite being high in fats, almonds are surely a good addition to your weight loss diet due to their satiating properties. Several studies prove the effectiveness of almonds in losing weight. One such study proved that people who consumed a low-calorie diet with almost 84 grams of almonds got a 62% loss in weight than those who incorporated complex carbohydrates in their diet. However, almonds are high in calories therefore binge eaters should refrain from having them as a snack.

Almonds and other nuts are very high in calories. As a snack, they should be on the binge eaters’ blacklist.

Keep Bones Healthy and Strong

Almonds nutrition includes calcium, vitamin K, manganese, copper, protein, healthy fats, and zinc all of which are super nutrients for strong bones. Experts suggest eating a handful of almonds each day to obtain all these nutrients. The availability of these nutrients makes almonds a wonder food for the prevention of osteoporosis and other bone-related diseases.

Potential Risks


People with a nut allergy should not consume almonds. Allergic people to certain foods may experience mild symptoms like swelling, hives to more severe ones such as breathing difficulties and anaphylaxis- a life-threatening allergic reaction. If you experience any of the symptoms mentioned above after having almonds, you should seek medical help right away.


Old people and kids who cannot chew it properly should avoid whole nuts, due to the risk of choking. They can have almonds nutrition in the form of paste added in milk to avoid choking. For this, the almonds can be soaked in water or milk overnight, peeled off and crushed well in a mixer.


people with Parkinson’s disease, dementia, and reduced mobility are at higher risk of aspiration. Aspiration is a condition that develops when a person eats or drinks in the wrong way that it gets into their windpipe and lungs. It also occurs when you inhale bacteria through water, food, air, saliva or vomit.

Almonds Nutrition Data

Scientific Name: Prunus dulcis

Calories- 603 kcal

Amount Per 100 grams (Data Sourced from USDA– The United States Department of Agriculture)

Nutrients Quantity% Daily Value* 
Protein21 g42%
Total Fat50 g64%
Sugar4.4 g
Calcium269 mg21%
Iron3.71 mg21%
Potassium733 mg16%
Sodium1 mg0%
Dietary Fibre13 g46%
Total Carbohydrate22 g8%
Vitamin B60.137 mg11%
Vitamin E (alpha-tocopherol)25.63 mg114%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Author: Ahaana Sahay