What are the Nutritional Facts about Almonds?
December 15, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Almonds are nutritious dry fruits rich in protein, healthy fats, fiber, and vitamin E. Learn almond nutrition facts and health benefits.
Almonds are one of the most popular dry fruits in India. They are eaten raw, soaked, or added to sweets and dishes. Almonds are known for improving brain power, strength, and overall health. They are packed with essential nutrients that support heart, brain, and bone health. Let us understand the nutritional facts about almonds in simple words.
Nutritional Value of Almonds (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Energy | 579 kcal |
| Protein | 21 g |
| Total Fat | 50 g |
| Healthy Fats | 44 g |
| Carbohydrates | 22 g |
| Dietary Fibre | 12.5 g |
| Vitamin E | 25.6 mg |
| Calcium | 269 mg |
| Iron | 3.7 mg |
| Magnesium | 270 mg |
| Potassium | 733 mg |
Key Nutrients in Almonds:
1. Protein
- Helps build muscles
- Supports body repair
- Good for growing children
2. Healthy Fats
- Supports heart health
- Helps control cholesterol
- Gives long-lasting energy
3. Vitamin E
- Improves skin and hair health
- Acts as an antioxidant
- Protects cells from damage
4. Fibre
- Improves digestion
- Keeps you full for longer
- Helps in weight management
Health Benefits of Eating Almonds:
✔ Good for Brain Health
- Improves memory and focus
- Traditionally known as brain food
✔ Supports Heart Health
- Reduces bad cholesterol (LDL)
- Improves blood circulation
✔ Helps in Weight Loss
- High fibre and protein reduce hunger
- Prevents overeating
✔ Controls Blood Sugar
- Low glycaemic index
- Suitable for diabetics in moderation
✔ Strengthens Bones
- Rich in calcium and magnesium
- Supports strong bones and teeth
Best Way to Eat Almonds
- Soak 4–6 almonds overnight
- Peel and eat in the morning
- Can be added to milk, smoothies, or salads
- Avoid eating too many at once
Almonds for Different Age Groups:
| Age Group | Benefit |
|---|---|
| Children | Brain development and growth |
| Adults | Heart and energy support |
| Elderly | Bone strength and digestion |
How Many Almonds Should You Eat Daily?
- Adults: 5–10 almonds per day
- Children: 3–5 almonds per day
- Weight loss diet: 5 soaked almonds
Conclusion:
Almonds are highly nutritious dry fruits rich in protein, fibre, healthy fats, and vitamin E. Eating almonds daily in moderate quantity helps improve brain function, heart health, digestion, and overall strength. Soaked almonds are the best option for better nutrient absorption.