Almonds Nutrition Facts, Vitamins and Benefits

Almonds benefits and place in a balanced diet

• Almonds provides 12.5 g of dietary fiber per 100 g. Fiber supports normal bowel function and can contribute to fullness as part of a balanced diet.
• Its potassium content is approximately 733 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 270 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• With approximately 21.2 g of protein per 100 g, it can contribute to total daily protein intake. Protein supports the maintenance and growth of muscle mass.
• It contains about 3.7 mg of iron per 100 g. Iron contributes to normal red blood cell formation and oxygen transport; absorption from plant foods varies.
• The recorded folate value is about 44 µg per 100 g. Folate contributes to normal blood formation and cell division.

Almonds nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 28 g reference serving.

How many calories are in Almonds?

100 g (about 3.5 oz) provides approximately 579 kcal. A 28 g reference serving provides approximately 162.1 kcal. Values vary with variety, ripeness and preparation.

How to use Almonds in the kitchen

Almonds can be used as a snack ingredient or added to breakfast dishes, salads and recipes. Measure the portion because nuts and seeds are energy-dense.