Description
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.
People can eat almonds raw or toasted as a snack or add them to sweet or savory dishes. They are also available sliced, flaked, slivered, as flour, oil, butter, or almond milk
Nutrient |
Amount in 1 ounce |
Daily adult requirement |
Energy (calories) |
164 |
1,800–3,000 |
Carbohydrate (g) |
6.1, including 1.2 g of sugar |
130 |
Fat (g) |
14.2, of which 12.4 g is unsaturated |
20%–35% of daily calories |
Fiber (g) |
3.5 |
25.2–30.8 |
Protein (g) |
6.0 |
46–56 |
Calcium (mg) |
76.3 |
1,000–1,200 |
Iron (mg) |
1.0 |
8–18 |
Magnesium (mg) |
76.5 |
310–420 |
Phosphorus (mg) |
136 |
700 |
Potassium (mg) |
208 |
4,700 |
Zinc (mg) |
0.9 |
8–11 |
Copper (mg) |
0.3 |
900 |
Manganese (mg) |
0.6 |
1.8–2.3 |
Selenium (micrograms or mcg) |
1.2 |
55 |
Folate (mcg, DFE) |
12.5 |
300–400 |
Vitamin E (mg) |
7.27 |
15 |
Cholesterol |
0 |
No data |
The B vitamins, choline, and protein may all be lacking in a plant-based diet. People who follow a vegan diet can supplement their needs by eating almonds.
Ingredients:
Almonds
Allergy
People with a nut allergy should avoid almonds. If a person experiences hives, swelling, and difficulty breathing after eating almonds, they should seek immediate medical help. A condition known as anaphylaxis can develop quickly and can be life threatening.
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