Like all tree nuts, almonds are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health. 

A 30g serve is around 20 almonds.

Nutrient Per 100g Per 30g
energy
Energy (kJ) 2385 716
macronutrients
Protein (g) 19.7 5.91
Total fat (g) 50.5 15.2
Saturated fat (g) 3.8 1.14
Monounsaturated fat (g) 31 9.3
Polyunsaturated fat (g) 12.8 3.84
Omega 3 ALA 0 0
Carbohydrate (g) 5.4 1.62
Sugars (g) 5.2 1.56
Dietary fibre (g) 10.9 3.27
minerals
Calcium (mg) 265 79.5
Copper (mg) 0.9 0.27
Iron (mg) 3.8 1.14
Magnesium (mg) 266 79.8
Manganese (mg) 3 0.9
Potassium (mg) 796 239
Selenium (ug) 1.5 0.45
Sodium (mg) 0 0
Zinc (mg) 3.6 1.08
vitamins
Thiamin (mg) 0.2 0.06
Riboflavin (mg) 0.07 0.02
Niacin (mg eq) 8.2 2.46
Folate DFE (ug) 37 11.1
Vitamin B6 (mg) 0.1 0.03
Vitamin E (mg) 31.4 9.42
other
Arginine (g) 2.3 0.69
Sterols (mg) 197 59
Polyphenols (mg) 418 125

Health effects

In addition to the health benefits that all tree nuts provide, almonds have been associated with: 

  • Moderate to highly consistent reductions in total and LDL cholesterol and LDL:HDL cholesterol ratio [1].
  • Increasing the growth of gut bacteria via stimulating the growth of bifidobacterial and eubacterium, leading to increased butyrate production – which is thought to keep the colon cells health [2]. 
  • Reducing oxidative stress [3]and providing anti-inflammatory effects [4]. 
  • Better results in tests measuring cognitive function, attention capacity and working memory in children whose mothers ate more nuts (including almonds) during the first trimester of pregnancy [5].

What makes almonds unique

  • Compared to other tree nuts, almonds are particularly high in vitamin E and calcium. Vitamin E is an antioxidant which helps maintain a healthy heart. Calcium forms the structure of bones and teeth and aids in blood clotting.
  • They contain predominantly monounsaturated fats, important for heart health.
  • Almonds are high in the amino acid arginine.  Arginine is converted to nitric acid in the body which causes blood vessels to relax and remain elastic, preventing blood clotting.
  • Almonds are a source of protein, mono-unsaturated fats and fibre, and are naturally low in sugar and sodium.
  • They are a source of copper, iron, magnesium and manganese, and they are high in riboflavin and vitamin E and a source of niacin. 

Where they are grown

Almonds are grown in several regions in Australia, with five major growing regions: Adelaide and the Riverland (SA); Sunraysia (Victoria); Riverina (NSW); Swan Region (WA). Almonds are also grown in the USA and Spain. Australia is the second largest producer of almonds in the world behind California, USA.

Forms and best eaten with…

  • Almonds are very versatile as they are readily available to purchase whole, blanched, slivered, flaked and ground as meal.
  • Almond meal makes delicious, gluten free cakes.
  • Almonds make great almond butters.

Storage

Remove nuts from plastic bags and store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to 4 months and frozen for up to 6 months. Remember, bringing nuts back to room temperature before eating can help them taste nuttier.

References

  1. Neale, E., et al., The effect of nut consumption on heart health: an updated systematic review of the literature. 2018. Nuts for Life, unpublished.
  2. Liu, Z., et al., Prebiotic effects of almonds and almond skins on intestinal microbiota in healthy adult humans. Anaerobe, 2014. 26: p. 1-6.
  3. Jenkins, D.J., et al., Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr, 2006. 136(12): p. 2987-92.
  4. Rajaram, S., K.M. Connell, and J. Sabate, Effect of almond-enriched high-monounsaturated fat diet on selected markers of inflammation: a randomised, controlled, crossover study. Br J Nutr, 2010. 103(6): p. 907-12.
  5. Gignac, F., et al., Maternal nut intake in pregnancy and child neuropsychological development up to 8 years old: a population-based cohort study in Spain. Eur J Epidemiol, 2019.
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