Nutritional Values
Almonds are a powerful snack. Just one handful of almonds (23 nuts or 1 ounce) offers protein, fiber, magnesium, potassium, calcium, phosphorus, and iron with only 160 calories. In addition to all these nutrients, almonds are cholesterol free and low in saturated fat. But, the biggest news is that almonds have the best food source of vitamin E in the form your body absorbs, alpha-tocopherol.
The following is based on a 100 gram sample (serving size is approximately 28 grams or 1 ounce).
| Proximate | Minerals | Vitamins | Amino Acids | ||||
| Food Energy 578 KCAL/2418KJ |
Calcium | 248.0 mg. | Vitamin A | 1.0 RE | Tryptophan* | 0.192 g. | |
| Protein | 21.26 g. | Iron | 4.29 mg. | Vitamin E (ATE) | 26.18 mg. | Threonine* | 0.678 g. |
| Total Lipid (Fat) Saturated | 50.64 g. | Magnesium | 275.0 mg. | Thiamin (B]) | 0.24 mg. | lsoleucine* | 0.691 g. |
| Fatty Acids | 3.881 g. | Phosphorus | 474.0 mg. | Riboflavin (B2) | 0.811 mg. | Leucine* | 1.469 g. |
| Monounsaturated | Potassium | 728.0 mg. | Niacin | 3.925 mg. | Lysine* | 0.601 g. | |
| Fatty Acids | 32.156 g. | Sodium | 1.0 mg. | Vitamin B6 | 0.131 mg | Methionine* | 0.189 g. |
| Polyunsaturated | Zinc | 3.36 mg. | Pantothenic Acid | 0.349 mg. | Cystine | 0.282 g. | |
| Fatty Acids | 12.214 g. | Copper | 1.11 mg. | Folic acid | 29.0 pg | Phenylalanine* | 0.148 g. |
| Cholesterol | 0.0 g. | Manganese | 2.54 mg. | Tyrosine | 0.530 g. | ||
| Carbohydrate | 19.74 g. | Voline* | 0.799 g. | ||||
| Dietary Fiber | 11.8 g. | Arginine | 2.466 g. | ||||
| Histidine* | 0.592 g. | ||||||
| Alarrine | 1.001 g. | ||||||
| Aspartic Acid | 2.733 g. | ||||||
| Glutamic Acid | 5.171 g. | ||||||
| Glycine | 1.468 g. | ||||||
| Proline | 0.969 g. | ||||||
| Serine | 1.005 g. | ||||||
Almonds – America’s Favorite Health Nut
Almonds are nature’s leading source (35% RDV) of alpha-tocopherol vitamin E the more powerful and absorbable form of the antioxidant vitamin.
A recent study found that, “almonds reduce coronary heart disease risk factors… and may be used as healthy snacks without weight gain.” (Source: Jenkins, et al. Circulation, Journal of American Heart Association, 2002).
Almonds are a nutritional powerhouse, just 1 ounce provides 6g protein, 3g fiber, and 85mg magnesium-not to mention potassium, calcium, phosphorus, and iron-all in just 160 calories.
In 2002 45% of consumers surveyed strongly agreed that “almonds are very nutritious”-up from 34% in 1999 (Sterling- Rice Group, Consumer AAU 1999, 2002)
Consumer demand for almonds is at an all-time high, with new almond products increasing 250% between 2000 and 2001 and domestic almond sales up by 13% in 2002 (Almond Board Of California 2002).
Learn even more about the Nutritional Value of Almonds at the Almond Board of California