Healthy Foods List: Almonds

Almonds are a nutritious snack, add extra crunch to salads, and a great topping for yoghurt and smoothies.

 Available in various forms, from roasted and salted to ground 'almond flour', almonds are renowned for their versatility and ease of inclusion in your daily diet.

Health Benefits of Almonds

Extensive research highlights almonds' potential to lower cholesterol, and help to reduce the risk of heart and cardiovascular diseases, thanks to their rich mineral content, antioxidants, healthy fats, and fibre. Almonds have also demonstrated effectiveness in weight management, especially body fat reduction. They promote digestive health and aid in blood sugar regulation. Notably, the mineral wealth in almonds, including copper, magnesium, manganese, and vitamin B2, contributes to enhanced energy levels.

Nutrient Breakdown of Almonds:

Nutrient content per 100g

    • Calories: Approximately 579 calories
    • Protein: Approximately 21.1 grams
    • Fat: Approximately 49.9 grams
    • Saturated Fat: Approximately 3.7 grams
    • Monounsaturated Fat: Approximately 31.6 grams
    • Polyunsaturated Fat: Approximately 12.3 grams
    • Cholesterol: 0 milligrams (as almonds are cholesterol-free)
    • Sodium: Approximately 1 milligram
    • Potassium: Approximately 705 milligrams
    • Dietary Fiber: Approximately 12.5 grams
    • Total Carbohydrates: Approximately 21.7 grams
    • Sugars: Approximately 4.2 grams
    • Calcium: Approximately 269 milligrams
    • Iron: Approximately 3.7 milligrams
    • Magnesium: Approximately 268 milligrams
    • Phosphorus: Approximately 484 milligrams
    • Vitamin E: Approximately 25.6 milligrams
    • Riboflavin (Vitamin B2): Approximately 1.0 milligram
    • Niacin (Vitamin B3): Approximately 3.4 milligrams
    • Folate (Vitamin B9): Approximately 44 micrograms


Almonds are known for their high content of healthy fats, fibre, protein, vitamins, and minerals. They are a nutritious and versatile addition to various dishes and snacks.

The actual nutritional content of almonds may vary slightly based on factors like the variety of almonds and how they are prepared. The values provided here are approximate and based on commonly available data for raw almonds.

How To Use Almonds in Cooking

We love to eat almonds as a snack or add them as a topping to yoghurt or oatmeal. We like to add them to salads to give extra crunch or bake chocolate cake or fruit cakes with almond flour.

Nutritionist Tips

We love to add roasted and salted Marcona almonds to a weekend cheese board. When buying larger quantities of almonds, store some of them in the freezer to preserve their freshness and prevent rancidity. 

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