Nutrition Facts

Almonds Nutrition

It is a common myth that vegetarian people do not get sufficient amount of protein, as they do not eat seafood, meat and eggs. On the contrary, nuts are very good resource of protein, especially almond. Almonds are nutritious nuts, which contain almost 20% protein, zero cholesterol, almost nil Trans fats. People tend to keep away from almonds due to worries of increase in weight, but if eaten in small amount in daily diet, it tends to help in keeping overall good health.

Secondly, recent research studies have shown that almonds do not increase body weight and beneficial for heart due to zero cholesterol and almost nil Trans fats. Almond is consumed in different format such as raw almond, roasted almond, etc.

Almonds on Tree and Almond Oil
Almonds on Tree and Almond Oil

It is said that almond skin is hard to digest hence its recommended to soak them overnight, then remove the skin and eat it (Blanched almond). By product of almond are also consumed almond milk, almond butter and almond flour. Almonds nutrition facts are given underneath:

Raw Almond Nutrition Facts

Major Nutrients in Almonds

Major NutrientValue per 50 g
Energy290 Kcal
Protein10.5 grams
Total Fat25 grams
Carbohydrate11 grams
Dietary Fiber6.2 grams
Sugar (Total)2.1 grams
Water2.2 grams

Lipids Details

LipidsValue per 50 g
Fatty acids, total saturated1.9 g
Fatty acids, total monounsaturated15.7 g
Fatty acids, total polyunsaturated6.12 g
Fatty acids, total trans0.007 g (7.5 mg)

Vitamins in Almonds

VitaminsValue per 50 g
Vitamin A, IU1 IU
Vitamin E (alpha-tocopherol)12.5 mg
Folate22 µg
Niacin1.8 mg
Riboflavin0.57 mg
Thiamin0.10 mg
Vitamin B-60.07 mg

Minerals in Almonds

MineralsValue per 50 g
Calcium, Ca135 mg
Iron, Fe1.9 mg
Magnesium, Mg135 mg
Phosphorus, P240 mg
Potassium, K365 mg
Sodium, Na0.5 mg
Zinc, Zn1.56 mg

Almond Nutritional benefits

Almond is a great source of fiber, vitamins, minerals and protein. Almonds help the body in a great way.


Dietitian asks to eat almonds for body weight control as eating almond reduces food cravings. Eating almond helps to improve brain power, reduces heart attack risks. Being high in fiber, it also helps in improving digestion system.

Diabetic patients are suggested to eat almonds, as they help in controlling sugar level. Almond helps in building muscles, taken while exercising acts as a quick energy booster. It contains high amount of Folic acid, calcium. Hence, pregnant woman should consume almond in small amount daily, it helps in healthy growth of the fetus.

Burned shells of almond used in tooth powder, it helps in strengthening teeth. It has high potassium and low sodium, which helps in controlling cholesterol and regulating blood pressure level.

Subscribe to Ayur Times

Get notification for new articles in your inbox

Back to top button