What is the Nutritional Value of Almonds?

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  • Written By: M.C. Huguelet
  • Edited By: Heather Bailey
  • Last Modified Date: 31 January 2020
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Many people like almonds for their pleasant crunch and sweet, nutty flavor. Despite their popularity as a snack food as well as an ingredient in both sweet and savory dishes, many people are unaware of the nutritional value of almonds. In fact, almonds contain significant amounts of cholesterol-lowering monounsaturated fat, vitamin E, fiber, magnesium, manganese, phosphorus, and copper. When taking the nutritional value of almonds into consideration, it becomes clear that while these nuts may be small, they pack a great deal of dietary power.

Perhaps the most important aspect of the nutritional value of almonds is their monounsaturated fat content. While many people are aware that like all nuts, almonds contain a high amount of fat, they do not realize that the primary type of fat found in almonds can actually benefit their health. One ounce (28 grams) of almonds contains more than 20 percent of the recommended daily fat intake as determined by the United States Food and Drug Administration (US FDA), yet the bulk of this fat is monounsaturated. Rather than harming the health, monounsaturated fat can actually lower the body’s levels of low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol. Therefore, regularly eating almonds may reduce the risk of cardiovascular disease.


Almonds are also a good source of vitamin E. This antioxidant may help combat harmful environmental substances known as free radicals. Consumption of antioxidants is believed to slow aging, and may even reduce the risk of cancer and cardiovascular disease.

Another significant aspect of the nutritional value of almonds is their fiber content. A 1-ounce (28 grams) serving of almonds provides 14 percent of the recommended daily fiber intake. Consumption of fiber has a number of health benefits. For instance, it can promote cardiovascular health, assist in digestion, and provide a feeling of fullness, which may discourage overeating.

Further, almonds are a good source of several crucial nutrients, including magnesium, manganese, phosphorus, and copper. Magnesium assists in muscle and enzyme function as well as in protein production. Manganese also helps the body’s enzymes function and contributes to bone health. Phosphorus is key to the development and maintenance of the skeletal system, while copper is necessary to the manufacture of red blood cells. Once the nutritional value of almonds has been taken into consideration, it becomes apparent that when eaten as part of a healthy diet, these nuts can provide a number of significant health benefits.



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