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Nutritional Value

Powerful Nutrition

Almonds are one of the most nutrient-dense foods around. Just one handful (30g or around 23 almonds) per day offers an impressive array of vitamins, minerals and other nutrients to keep you going throughout the day.

Key facts about almond nutrition1.

Almonds are rich in protein, fibre, vitamin E, calcium, copper, magnesium and riboflavin. They are also a source of iron, potassium, zinc and the B vitamins, niacin, thiamine and folate. A 30-gram serving has 13g of healthy unsaturated fats and 1g of saturated fat.

Per 30-gram serving, almonds boast more vitamin E (7.7mg), calcium (80mg) and riboflavin (0.3mg) than any other nut.Almonds also provide 6 grams of plant protein per 30-gram serving. Almonds are naturally salt-free/sodium-free and low in sugars.

Nutrition Facts3


Nutritional Benefit Amount per 30-gram serving Percentage of Recommended Dietary Allowance(4)
Protein 6g 10%
Fibre 4g NA
Calcium 80mg 13%
Magnesium 80mg 24%
Iron 1.1mg 6%
Vitamin E 7.7mg 77%
Riboflavin 0.3mg 21%
Potassium 220mg 6%
Niacin 1.1mg 7%
Copper 0.3mg 18%
Monounsaturated Fat(5) 10g NA

One serving = 30 grams 

1. Nutrition claims are based on 100g

2. Compared to Brazil nuts, cashews, hazelnuts, peanuts, pecans, pine nuts, pistachios, macadamia nuts and walnuts.

3. U.S. Department of Agriculture, Agricultural Research Service. 2019. FoodData Central. National Nutrient Database for Standard Reference Legacy Release (SR Legacy). Available at:

4. Recommended Dietary Allowance (RDA) for sedentary men was used for nutrients whose RDA varies by age, gender and activity level.

5. Almonds are high in oleic acid, the same healthy monounsaturated fat found in olive oil.

Crunch Power of Almonds

Almonds... a rich source of vitamin E.

Almonds’ way-above-average vitamin E content makes them an antioxidant powerhouse. Just 30 grams (about a handful) of almonds contains 7.7mg of alpha-tocopherol vitamin E, which is 77% of the Recommended Dietary Allowance.6 The natural form of vitamin E found in almonds is known as d-alpha-tocopherol. It is more potent than the synthetic forms of vitamin E that you’ll find in dietary supplements. In the body, vitamin E helps protect cells from the damaging effects of free radicals, caused by pollution, UV rays from the sun, cigarette smoke and other environmental and intrinsic factors.

Additionally, in a study published in the Journal of Agriculture and Food Chemistry, experts found that in test tube studies, almonds contain flavonoids and phenolics similar to ones found in certain fruits and vegetables. Findings revealed that a 28g serving of almonds has a comparable amount of total polyphenols as 125 grams of green tea and 175 grams of steamed broccoli.1

Learn More
What You Need to Know About Vitamin E

1. Milbury PE, Chen C, Dolnkowski G, Blumberg J. 2006. Determination of Flavonoids and Phenolics and their Distribution in Almonds. Journal of Agricultural and Food Chemistry. 54(14):5027-5033.

Focus on fibre.

An almond nutrition discussion wouldn’t be complete without talking fibre. Almonds contain both soluble and insoluble fibre. Its insoluble fibre adds bulk to your diet, helping move things along your digestive tract. Soluble fibre can help lower LDL (bad) cholesterol and control blood sugar levels. A 30-gram serving of almonds provides 4 grams of fibre, 6 grams of energising plant protein and healthy fats that keep you going between meals. Contrary to popular belief, not all the fibre in almonds is in the skin. In fact, 30 grams of blanched almonds, which do not have the skin, still contain 3 grams of fibre.

MedLine Plus - Dietary Fiber
European Commission - Dietary Fibre

Marvellous magnesium.

Magnesium is a nutrient with many jobs in the body –contributing to normal nerve and muscle function, normal protein synthesis, and energy-yielding metabolism. Magnesium also contributes to reducing tiredness and fatigue, maintenance of bone, and psychological function. That’s a lot of jobs for just one mineral. Almonds are one of the best food sources of magnesium, providing 20% of the NRV in a 30-gram handful. Research continues to look into the beneficial role of magnesium in high blood pressure and heart disease, diabetes and osteoporosis. Although some research has investigated the effect of magnesium on sleep, anxiety and depression, results have not been conclusive and more research is needed.

Learn More
Magnesium: Your Go-To for Immunity and Wellness

Powerful plant protein.

The 6 grams of energising almond protein packed into every 30-gram serving of almonds provides fuel for your body to help you tackle whatever the day throws at you. A high source of plant protein, almonds are also free of trans fat and rich in healthy monounsaturated fats. Research suggests that almonds may help support healthy cholesterol levels as part of a heart-healthy diet.7 In fact, almonds are a deliciously indispensable part of plant-based diets –or any diet, for that matter.

Protein has a role in essentially every part of the human body, from bones to muscles (the obvious suspects). The importance of protein is impossible to ignore. Every 30-gram serving of almonds delivers 6 grams of protein to help keep you going throughout the day.Those who would rather not crunch into whole nuts can get the same great protein from almond butter (6g per 30-gram serving) or almond flour (6g per 30-gram serving). Nuts are a go-to snack for plant protein, but not all nuts are created equal. Per 30-gram serving, almonds are the tree nut with the most vitamin E (7.7mg), calcium (80mg) and riboflavin (0.3mg).8 Almonds also provide 6 grams of plant protein per 30-gram serving. Almonds are naturally salt-free/sodium-free and low in sugars.Whether you’re following a plant-based diet or just want a smart snack that offers protein, almonds are a perfect choice.

7. Kalita S, Khandelval S, Mada J, Pandya H, Sesikeran B, Krishnaswamy K. 2018. Almonds and Cardiovascular Health: A Review. Nutrients. Apr 11;10(4). pii: E468. doi: 10.3390/nu10040468.

8. Compared to Brazil nuts,hazelnuts, pecans, pine nuts, walnuts, cashews, macadamias and pistachios.