Foods Nutrition

Almonds 101: Nutrition Facts and Health Benefits

Almonds are loaded antioxidants, vitamins and minerals properties which is most effective for aging and diseases like cancer (1, 2) and also helps in weight lose.

The brown layer skin of the almonds have powerful antioxidants (3,4) that helps in removing some markers of oxidative damage (5).

Several collective data studies, found that almonds are rich source of  vitamin E and intake of vitamin E, is control lower rates of heart disease, cancer and Alzheimer’s disease (6, 7, 8, 91011).

You can also see broccoli nutrition facts in previous article.


Nutrition facts of Almonds

1 cup (200g)Sweet potato, cooked, baked in skin, without salt contains:

Calorie in Almonds

Total Calories 546(2286 kJ)

  • From 83.3(349 kJ), Carbohydrate
  • From 393(1645 kJ), Fat
  • From 70.0(293 kJ),  Protein

Carbohydrates in Almonds

Total Carbohydrate 20.6g

  • 11.6g, Dietary Fiber
  • 0.7g, Starch
  • 3.7g, Sugars

Vitamins in Almonds

  • 1.0 IU, Vitamin A
  • 0.1 mg, Vitamin B1 (Thiamin)
  • 1.0 mg, Vitamin B2 (Riboflavin)
  • 3.2 mg, Vitamin B3 (Niacin)
  • 0.4 mcg, Vitamin B5 (Pantothenic acid)
  • 47.5 µg, Vitamin B9 (Folate)
  • 0.0 mcg, vitamin B12
  • 0.0mg, vitamin C
  • 49.5mg, Choline
  • 24.9 mg, vitamin E
  • 0.0 mcg, vitamin K
  • 47.5 mcg, Folate

Minerals in Almonds

  • 251 mg, Calcium, Ca
  • 1.0 mg, Sodium, Na
  • 2.9 mg, Zinc, Zn
  • 0.9 mg, copper, Cu
  • 255 mg, magnesium, Mg
  • 2.4 mcg, Selenium, Se
  • 240 mg, Phosphorus, P
  • 670 mg, Potassium, K
  • 3.5 mg, iron


  • 4.5 g, Water
  • 2.8 g, Ash

Health Benefits of Almonds

Almonds are a tasty snack that just about everyone loves. Almond milk is becoming a popular alternative to dairy milk for those who are lactose intolerant.

The nut can also be used in salads and cooking or for a garnish. As versatile as they are, there are also many health benefits of almonds.

  1. Almonds Can Improved blood sugar
  2. Effective Weight lose
  3. May Good for heart disease
  4. May Helpful for Type 2 Diabetes
  5. Almonds may help in cancers
  6. Good for LDL Cholesterol

Health Benefits of Almonds

1.Lowers Bad Cholesterol

Those oils in almonds help to clear plaque from the arteries and lower the levels of bad cholesterol. This can keep your blood pressure at a healthy level and prevent coronary disease.

Lower cholesterol can also help with healthy blood circulation and lower the risk of stroke.

2.Decreased Risk of Heart Attacks

The natural oils in almonds may reduce heart attack risks by keeping your artery walls hydrated. Because they’re low in oils they can also take the place of snacks that are high in cholesterol.

This health benefit of almonds is not completely understood but those who eat almonds almost always have a lower risk of heart attack and have better heart and cardiovascular health.

3.High in Vitamin E

Vitamin E has many benefits to your skin, hair, and other tissues of the body. Vitamin E keeps skin soft and supple and prevents premature aging. It keeps hair shiny and silky.

Vitamin E hydrates tissue so that internal organs and muscles are healthier. It can also lubricate joints so as to prevent pain and the onset of arthritis. Vitamin E content is one of the best health benefits of almonds when it comes to your external health.

4. High in Calcium

Almonds are high in calcium, which is helping to create strong bones and teeth. Calcium can be found in dairy products but many people are lactose intolerant and cannot digest dairy.

Almonds are easier on your stomach and can provide you with the calcium you need for the day. They also have less fat than dairy and make for a tastier snack than most dairy products.

You’ll have less indigestion when you use almonds for your day’s calcium needs.

5. High in Fiber

Fiber fills you up and breaks down food in your digestive system. When food breaks down more easily your body can absorb it more easily. This allows you to absorb more of the vitamins and trace minerals from food which in turn builds healthy cells.

Fiber also keeps you from snacking and overeating since you feel full when you eat fiber. These are just some of the health benefits of almonds.

6. Regulate Blood Sugar Levels

When you eat, your blood sugar rises. This causes your pancreas to send out insulin. The more insulin in your system, the more likely you are to become insulin resistant.

This can lead to diabetes and the many health problems associated with the condition. Eating almonds can regulate your blood sugar after eating. You don’t need to have almonds after a meal to enjoy this benefit.

7. Reduces Risk of Alzheimer’s

Almonds contain L-carnitine, which boosts brain health. This can sharpen brain activity and lower the risk of Alzheimer’s disease. It can also slow the progression of the disease and help control its symptoms. Eating almonds can keep you sharper mentally throughout the day.

8. High in Protein

Protein builds strong muscles and also helps you to feel full so you eat less. Protein can be found in meat but meat is high in calories and fat. Many types of meat are also difficult to digest. Eating almonds can give you the protein you need in a much healthier form.

9. Alkalize your Body

Too much acid in your body can lead to indigestion, poor immune function, and low energy. It is also associated with weight gain and high toxin levels. Almonds can form alkaline that will neutralize the acids in your body.

10. Fewer Calories than most Nuts

Many nuts have the same health benefits of almonds but they are higher in calories. Snacking on cashews or peanuts can cause you to pack on the pounds.

Almonds are lower in calories so you can eat more of them without weight gain. This makes them a better choice than many other varieties of nuts.

See also Garlic Nutrition Facts in last updated article.