Almonds are an excellent source of fibre, copper (necessary for producing red blood cells), magnesium, manganese, phosphorous, calcium, zinc and selenium. According to research carried out by the American Journal of Clinical Nutrition, almonds might be as effective at reducing LDL 'bad' cholesterol levels as some statins.Try to keep the skin of the almond intact as it locks in more polyphenols, which are great at protecting against free radicals.Almonds are good at reducing constipation, impotency and anemia, as well as preventing diabetes. Almonds also help maintain both healthy hair and skin (psoriasis).
A rich source of: vitamin e, copperr, manganese, riboflavin, magnesium, phosphorus, zinc.
Almonds, whole kernels
| Energy (kcal) | 554 |
| Energy (kJ) | 2292 |
| Water (g) | 4.4 |
| Starch (g) | 0.8 |
| Total sugars (g) | 4.5 |
| Glucose (g) | 0.2 |
| Galactose (g) | 0.1 |
| Fructose (g) | 0.1 |
| Sucrose (g) | 4.1 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 21.2 |
| Protein (g)/100kcal | 3.8 |
| Protein % of calories | 15.3 |
| Carbohydrate (g) | 5.3 |
| Carbohydrate (g)/100kcal | 1 |
| Carb % of calories | 3.8 |
| Fat (g) | 49.9 |
| Fat (g)/100kcal | 9 |
| Fat % of calories | 81.1 |
| Satd FA /100g fd (g) | 3.8 |
| Mono FA /100g food (g) | 31.6 |
| Poly FA /100g food (g) | 12.3 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 380 |
| Potassium (mg) | 270 |
| Calcium (mg) | 217 |
| Magnesium (mg) | 27 |
| Phosphorus (mg) | 190 |
| Iron (mg) | 1.3 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 1.6 |
| Chloride (mg) | N |
| Manganese (mg) | 0.3 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.3 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 2.9 |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0.4 |
| Folate (µg) | 9 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 3 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | N |
| AOAC fibre (g) | 12.5 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | N |
| Retinol Equivalent (µg) | N |
Almonds, flaked and ground
| Energy (kcal) | 612 |
| Energy (kJ) | 2534 |
| Water (g) | 4.2 |
| Starch (g) | 2.7 |
| Total sugars (g) | 4.2 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 4.2 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 21.1 |
| Protein (g)/100kcal | 3.5 |
| Protein % of calories | 13.8 |
| Carbohydrate (g) | 6.9 |
| Carbohydrate (g)/100kcal | 1.1 |
| Carb % of calories | 4.5 |
| Fat (g) | 55.8 |
| Fat (g)/100kcal | 9.1 |
| Fat % of calories | 82.1 |
| Satd FA /100g fd (g) | 4.4 |
| Omega 3 /100g | 0.3 |
| Omega 6 /100g | 10.2 |
| Mono FA /100g food (g) | 38.2 |
| Poly FA /100g food (g) | 10.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | N |
| Potassium (mg) | N |
| Calcium (mg) | N |
| Magnesium (mg) | N |
| Phosphorus (mg) | N |
| Iron (mg) | N |
| Copper (mg) | N |
| Zinc (mg) | N |
| Chloride (mg) | N |
| Manganese (mg) | N |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | N |
| Riboflavin (mg) | N |
| Niacin (mg) | N |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | N |
| Vitamin B12 (µg) | N |
| Folate (µg) | N |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 7.4 |
| AOAC fibre (g) | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | N |
| Retinol Equivalent (µg) | N |