Almonds Nutritional Profile per 100 g
Raw almonds are rich in vitamin E, magnesium, copper, manganese, riboflavin, healthy fats, protein, fiber, and antioxidant phytochemicals.
Macronutrients
| Nutrient | Amount per 100 g | % Daily Value / RDI |
|---|---|---|
| Calories | 579 kcal | — |
| Protein | 21.2 g | 42% |
| Total Fat | 49.9 g | 64% |
| Carbohydrates | 21.6 g | 8% |
| Fiber | 12.5 g | 45% |
| Sugars | 4.4 g | — |
Vitamins
| Vitamin | Amount per 100 g | % Daily Value / RDI |
|---|---|---|
| Vitamin E | 25.6 mg | 171% |
| Vitamin B1 (Thiamine) | 0.21 mg | 18% |
| Vitamin B2 (Riboflavin) | 1.14 mg | 88% |
| Vitamin B3 (Niacin) | 3.6 mg | 23% |
| Vitamin B5 (Pantothenic Acid) | 0.47 mg | 9% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate (B9) | 50 mcg | 13% |
| Choline | 52 mg | 9% |
| Vitamin A | 1 mcg | <1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin K | 0 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
Minerals
| Mineral | Amount per 100 g | % Daily Value / RDI |
|---|---|---|
| Calcium | 269 mg | 21% |
| Magnesium | 270 mg | 64% |
| Phosphorus | 481 mg | 38% |
| Potassium | 733 mg | 16% |
| Iron | 3.7 mg | 21% |
| Zinc | 3.1 mg | 28% |
| Copper | 1.04 mg | 116% |
| Manganese | 2.18 mg | 95% |
| Selenium | 4.1 mcg | 7% |
| Sodium | 1 mg | <1% |
Fatty Acids
| Fat Type | Amount per 100 g |
|---|---|
| Monounsaturated Fat | 31.6 g |
| Polyunsaturated Fat | 12.3 g |
| Saturated Fat | 3.8 g |
| Omega-6 Linoleic Acid | ~12 g |
| Omega-3 | ~0.01 g |
Phytochemicals in Almonds and Their Benefits
| Phytochemical | Approximate Amount | What It Is Good For |
|---|---|---|
| Polyphenols | ~400–700 mg | Help protect cells from oxidative stress and support healthy inflammatory balance. |
| Flavonoids | Varies | Support cardiovascular health, blood vessel function, and antioxidant protection. |
| Proanthocyanidins | Concentrated in almond skin | Support collagen, skin, connective tissue, circulation, and blood vessel protection. |
| Phenolic Acids | Significant amounts | Help neutralize free radicals and support cellular protection. |
| Phytosterols | ~120 mg | Help reduce cholesterol absorption and support healthy LDL cholesterol levels. |
| Arginine | ~2.5 g | Supports nitric oxide production, circulation, blood flow, and exercise performance. |
| Tocopherols | ~25.6 mg vitamin E activity | Protect cell membranes, nerves, skin, and immune cells from oxidative damage. |
Major Polyphenols Found in Almonds
- Catechin: Supports cardiovascular health and helps protect against oxidative stress.
- Epicatechin: Supports circulation, nitric oxide activity, brain health, and heart health.
- Kaempferol: Supports healthy inflammation response and cellular protection.
- Quercetin: Supports immune balance, antioxidant activity, and healthy histamine response.
- Isorhamnetin: Supports liver function, inflammation balance, and protection from oxidative stress.
Main Phytosterols in Almonds
- Beta-sitosterol
- Campesterol
- Stigmasterol
These plant sterols compete with cholesterol for absorption in the intestines and may help support healthy LDL cholesterol levels.
Nutrient Synergy in Almonds
- Vitamin E + Polyphenols: Strong antioxidant protection for cells and tissues.
- Magnesium + Arginine: Support vascular relaxation, blood flow, and muscle function.
- Copper + Manganese: Support antioxidant enzymes such as superoxide dismutase.
- Calcium + Phosphorus: Support bones and teeth.
Standout Nutrients in Almonds
- Vitamin E — 171% DV
- Copper — 116% DV
- Manganese — 95% DV
- Riboflavin (B2) — 88% DV
- Magnesium — 64% DV
- Protein — 42% DV
- Phosphorus — 38% DV
- Zinc — 28% DV
- Iron — 21% DV
- Calcium — 21% DV
Traditional and Holistic View
In Ayurveda and traditional nutrition systems, soaked almonds are often considered nourishing for the brain, nerves, reproductive vitality, and tissue building. From a modern nutrition view, almonds stand out because they combine vitamin E, magnesium, copper, manganese, healthy fats, fiber, protein, and antioxidant polyphenols concentrated mostly in the brown almond skin.
