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.
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 Nutrient | Value per 50 g |
| Energy | 290 Kcal |
| Protein | 10.5 grams |
| Total Fat | 25 grams |
| Carbohydrate | 11 grams |
| Dietary Fiber | 6.2 grams |
| Sugar (Total) | 2.1 grams |
| Water | 2.2 grams |
Lipids Details
| Lipids | Value per 50 g |
| Fatty acids, total saturated | 1.9 g |
| Fatty acids, total monounsaturated | 15.7 g |
| Fatty acids, total polyunsaturated | 6.12 g |
| Fatty acids, total trans | 0.007 g (7.5 mg) |
| Cholesterol | Nil |
Vitamins in Almonds
| Vitamins | Value per 50 g |
| Vitamin A, IU | 1 IU |
| Vitamin E (alpha-tocopherol) | 12.5 mg |
| Folate | 22 µg |
| Niacin | 1.8 mg |
| Riboflavin | 0.57 mg |
| Thiamin | 0.10 mg |
| Vitamin B-6 | 0.07 mg |
Minerals in Almonds
| Minerals | Value per 50 g |
| Calcium, Ca | 135 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 135 mg |
| Phosphorus, P | 240 mg |
| Potassium, K | 365 mg |
| Sodium, Na | 0.5 mg |
| Zinc, Zn | 1.56 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.
