Almond Health Benefits – One Mighty Little Nut

When you add almonds to your formulations, you’re not just giving consumers flavor and texture, you’re giving them what they’re asking for—a way to eat the things they love, with some impressive added health benefits:

• An excellent source of Vitamin E (alpha-tocopherol) – an important antioxidant
• Only 1 gram of saturated fat and 13 grams of “good” mono– and polyunsaturated fats
• 3.5 grams of dietary fiber, an important touch point for consumers
• 8% Daily Value of calcium, for those with a dairy intolerance
• Cholesterol-free – may also help to maintain a healthy heart and lower cholesterol

Almond Nutrition

Compared to other tree nuts, almonds come out ahead nutritionally. For example, they:

• Contain the most protein
• Boast 231% more calcium
• Have the least amount of saturated fat
• Possess 174% more vitamin E
• Encompass the highest fiber content
• Delivers 268mg of magnesium per serving

Almond Nutrition Grid

Based on a 100g Portion	Almond	Walnut	Cashew	Hazelnut	Macadamia	Pistachio	Pine Nut	Peanut
Calories, kcal	575	654	574	628	718	567	673	585
Protein (g)	21.2	15.2	15.3	14.9	7.8	20.9	13.7	23.7
Total Fat (g)	49.4	65.2	46.4	60.8	76.1	44.8	68.4	49.7
Saturated Fat (g)	3.7	6.1	9.2	4.5	11.9	5.5	4.9	6.9
Polyunsaturated Fat (g)	12.1	47.2	7.8	7.9	1.5	13.4	34.1	15.7
Monounsaturated Fat (g)	30.9	8.9	27.3	45.6	59.3	23.7	18.7	24.6
Carbohydrates (g)	21.7	13.7	32.7	16.7	13.4	29.4	13.1	21.5
Dietary Fiber (g)	12.2	6.7	3.0	9.7	8.0	9.9	3.7	8.0
Potassium (mg)	705	441	565	680	363	1007	597	658
Magnesium (mg)	268	158	260	163	118	109	251	176
Vitamin B6 (mg)	0.1	0.5	0.26	0.6	0.4	1.1	0.1	0.3
Vitamin E (mg)	26.2	0.7	0.9	15	0.6	2.4	9.3	6.9
Calcium (mg)	264	98	45	114	70	107	16	54
Iron (mg)	3.7	2.9	6.0	4.7	2.7	4.0	5.5	2.3