Awesome Almond Facts

Did you Know?

Almonds are high in protein. One ounce contains 12% of our daily protein needs. Because almonds are a plant food, they contain no cholesterol.

Almonds contain generous amounts of vitamin E, considered a powerful antioxidant with cancer-fighting qualities. They're also high in magnesium, containing even more than spinach.

Almonds are abundant in phosphorus, which is good for bones and teeth. One ounce (28 g) contains 143 mg of phosphorus. They also contain potassium, iron, zinc, copper, manganese, and trace amounts of the B vitamins thiamin and riboflavin.

Almonds are higher in calcium than all other nuts. One ounce of raw blanched almonds contains 66 mg calcium. One ounce of almonds, approximately 20 to 25, has as much calcium as 1/4 cup (59 ml) of milk.

Almonds are also higher in fiber than any other nut. One ounce of blanched almonds contains 1.5 g fiber. Unblanched almonds are nearly double the fiber as blanched. If you are pregnant, almonds can be a nutritious way of preventing certain birth defects because of their high folic acid content. 

Although almonds, like all nuts, are high in fat, they are very low in saturated fat. One ounce (28 g) contains 15 g fat with only 1 g saturated. Most of the fat in almonds is monounsaturated, considered beneficial fat.