Like all 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 (kJ) 2385 716
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
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
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
Arginine (g) 2.3 0.69
Sterols (mg) 197 59
Polyphenols (mg) 418 125

Health effects

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

  • Moderate to highly consistent reductions in total and LDL cholesterol and LDL:HDL cholesterol ratio [1,6], and significant reduction in triglyceride levels [6].
  • 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].

A review, published in 2022, pooled the data from 26 eligible trials, comprising 1,750 people [6]. Almond intake was found to significantly decrease diastolic blood pressure, total cholesterol, triglycerides, LDL-cholesterol, non-HDL cholesterol, and very LDL-cholesterol. The researchers concluded that the current body of evidence supports the consumption of almonds for their beneficial lipid-lowering and antihypertensive effects.

What makes almonds unique?

  • Almonds (along with pistachios) have the most protein of all tree nuts, providing 20g of plant protein per 100g – or 6g in a 30g handful.
  • 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.
  • Compared to other nuts, almonds are particularly high in vitamin E and calcium [9]. 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.
  • Research suggests up to 26% of the kilojoules in almonds may not be absorbed. This is because some of the fat in almonds is held (or trapped) within the nut cell walls, making it hard for the body to digest and absorb – so instead, it’s excreted.
  • Almonds are rich in gut-loving fibre. They contain 11g fibre/100g, or 3.3g in a 30g handful – making their fibre content roughly on par with a cup of cooked broccoli or two bananas.
  • They are a source of copper, iron, magnesium, manganese and niacin, and they are high in riboflavin and vitamin E [9]. 
  • Almonds are naturally low in sugar and sodium.

Did you know? A study published in 2022, involving 140 people, examined the hormones that regulate appetite, and how nuts – specifically almonds, might contribute to appetite control [7]. It found that almond consumption impacted appetite-regulating hormones, such as glucose-dependent insulinotropic polypeptide, glucagon and pancreatic polypeptide. And the study participants that consumed almonds, as opposed to an energy-equivalent carbohydrate snack, lowered their energy intake by 300 kilojoules at the subsequent meal.

Another study [10], by Australia-based researchers, assessed weight and cardiometabolic outcomes after a 3-month energy-restricted diet containing either almonds, or a carbohydrate-rich control snack (both making up 15% of participants’ energy intake), followed by 6 months of weight maintenance. Both the almond and control groups achieved comparable weight loss (82% lost ≥5% of their body weight). And the almond group had statistically-significant changes in certain lipoprotein sub-fraction concentrations, which may lead to improved cardiometabolic health in the longer term.

Nuts for Life infographic

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.

Did you know? A parallel-arm, randomised controlled trial, conducted in India, found almond consumption could help reduce the risk of diabetes and other cardiometabolic diseases, in Asian Indians with overweight/obesity [8]. Among the 352 participants, the intervention group received 43g of almonds/day for 12 weeks, while the control group ate a customary diet but avoided nuts. The almond group had significant improvements in insulin resistance, insulin sensitivity and serum cholesterol, compared with the control group.

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.


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.


  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.
  6. Morvaridzadeh, M., et al. The effect of almond intake on cardiometabolic risk factors, inflammatory markers, and liver enzymes: A systematic review and meta-analysis. Phytotherapy Research, 2022. 1– 20.
  7. Carter, S., et al. Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: A randomised controlled trial. Eur J Nutr, 2022.
  8. Gayathri, R., et al. Effect of almond consumption on insulin sensitivity and serum lipids among Asian Indian adults with overweight and obesity– A randomized controlled trial. Frontiers in Nutrition, 2023.
  9. Özcan, MM. A review on some properties of almond: Impact of processing, fatty acids, polyphenols, nutrients, bioactive properties, and health aspects. J Food Sci Technol, 2023. 60:1493–1504.
  10. Carter, S., et al. Almonds vs. carbohydrate snacks in an energy-restricted diet: Weight and cardiometabolic outcomes from a randomized trial. Obesity, 2023. 31:2467-81.

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