Almonds Nutrition Facts And Health Benefits

Almonds are famous and believed to be the best nut in the world. It contains healthy fat and is a good source of protein.

The fiber content, healthy fat, and protein of almonds can cure many diseases. We can see many almonds products in the markets, like Almond oil, Almond butter, Almond moisturizers, etc.

The almond's scientific name is 'Prunus dulcis'. Almonds are used commercially to make ice cream, butter, sweets, oil, moisturizers, and scrub.

Raw Almonds Nutrition Facts

Here are almonds nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 576

Calories from Fat 441

% Daily Value*
Total Fat 49g 76%
Saturated Fat 4g 20%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 1%
Total Carbohydrate 22g 8%
Dietary Fiber 12g 48%
Sugars 4g
Protein 21g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

100 grams of almonds have 576 Kcals, 49 grams of fat, 22 grams of carbohydrate (12 grams of fiber and 4 grams of sugar), and 21 grams of protein.

There is no cholesterol or trans fat in the almonds. Only 1 gram of sodium is present in raw almonds.


100 grams of almonds have 576 Kcals. Most of the calories come from fat, protein, and carbs.

A 100-gram of almond has 22 grams of carbohydrates, 12 grams of fiber, and 4 grams of natural sugar. In 100 grams of almonds, Net carbs(Total carbs-Fiber) should be 10 grams.

4 grams of sugar include:
Sucrose 3.95g
Glucose 0.17g
Fructose 0.11g
Maltose 0.04g

Almonds are a good source of healthy fats. 100 grams of almonds have 49 grams of fat. 4 grams of saturated fats and 45 grams of unsaturated fats. Unsaturated fat is called healthy fats. It has many benefits for the body and keeps our hearts healthy. Thus, Almonds believed healthy nuts.

100 grams of raw almonds hold 21 grams of protein. It is a good source of protein but also brings fat.

Glycemic Index:

The glycemic index of almonds is 0-5. It can be a diabetic superfood due low glycemic index value.

Vitamins And Minerals In Almonds





Vitamin C

0 mg


269 mg

Vitamin A

0 mcg


481 mg

Vitamin E

25.6 mg


733 mg

Vitamin K

0 mcg


3.71 mg

Vitamin B1

0.205 mg


270 mg

Vitamin B2

1.14 mg


3.12 mg

Vitamin B3

3.62 mg


1.03 mg

Vitamin B6

0.137 mg


2.18 mg

Vitamin B9

44 mcg

100 grams of almonds can give you Vitamin E(170%) of your RDA(Recommended Dietary Allowances). Vitamin E preserves healthy skin-eyes.

Almonds also have a good amount of B vitamins. 100 grams of almonds can deliver Vitamin B1(thiamin) 17%, Vitamin B2(riboflavin) 87%, Vitamin B3(niacin) 23%, Vitamin B6(pyridoxine) 11%, and Vitamin B9(folate) 11% of your RDA(Recommended Dietary Allowances). These are required to maintain red blood cells.

100 grams of almonds can give Calcium at 22%, Phosphorus 12%, Potassium 37%, Iron 25%, Magnesium 64%, Zinc 28%, Copper 100% and Manganese 95% of your RDA(Recommended Dietary Allowances).

Calcium builds our bones; Phosphorus plays a significant role in forming DNA and RNA; Potassium regulates muscle contractions; Iron reduces tiredness and fatigue; Magnesium reduces headaches and helps to sleep.

Zinc helps your immune system and metabolism function; Copper makes red blood cells; Manganese helps the body to create connective tissue, bones, and blood clotting factors.

The Benefits Of Almonds

Reduce Bad Cholesterol:

Almonds are high in fats. In fats, almonds are high in monounsaturated fatty acids. This fat can do a miracle in the body. Monounsaturated fats can reduce bad(LDL) cholesterol and raise good(HDL) cholesterol in the body. That ultimately helps to heart health.

Regulate Blood sugar level:

Almonds are low in carbs and high in fiber, protein, and fats. Its glycemic index value is super low. That's suitable for the diabetic person. Also, it has a high amount of magnesium that can help maintain blood sugar levels and promote sleep.

Weight loss:

Almonds contain high fiber, protein, and healthy fats. Fiber-rich foods fill the stomach for a long time and reduce hunger. Almonds contain high monounsaturated fats that can reduce bad(LDL) cholesterol in the body and burns belly fat.

Heart Healthy:

Almonds hold a good amount of healthy fats that are unsaturated fatty acids. Most of them are monounsaturated fatty acids. Monounsaturated fats hold many healthy properties. It can reduce LDL(Bad) cholesterol and raise good cholesterol, reducing the risk of heart disease and stroke.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions

Is eating 10 almonds a day healthy?

Well, first check its nutrient value and then decide. 10 almonds contain 70 Kcals, 3 grams of protein, 5 grams of fat, and 3 grams of carbs(1 gram of fiber). Well, it holds good nutrients, but we suggest to eat atleast 20 almonds a day to fulfill body requirements.

Are 20 almonds a day good?

Yes, we recommend 20 almonds a day. It contains 140 Kcals, 6 grams of protein, 10 grams of fat, and 6 grams of carbs(3 grams of fiber). 6 grams of protein and 3 grams is a good option as a snack.

How much protein is in 100g of almonds?

100 grams of almonds carry 21 grams of protein.

Do almonds burn belly fat?

Well, almonds hold a good amount of healthy fats. Monounsaturated fatty acids can reduce bad cholesterol and raise good cholesterol, which can help to burn body fats.

Can I eat almonds at night for weight loss?

Almonds help weight loss. It has high protein, fats, and fiber that will result in weight loss. Almonds are high in magnesium, which can promote sleep. If you eat it at night, it helps you sleep also.

What is the best time to eat almonds?

Almonds are enjoyed at any time you want. But we recommended eating it between two meals to reduce hunger and take nutrients.

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