Almond - Nutrition

Nutrition

Almonds, unroasted
Nutritional value per 100 g (3.5 oz)
Energy 2,408 kJ (576 kcal)
Carbohydrates 21.7
- Starch 0.74
- Sugars 3.89
- Lactose 0.0
- Dietary fiber 12.2
Fat 49.42
- saturated 3.73
Protein 21.22
Water 4.7
Vitamin A 1 IU
- beta-carotene 1 μg (0%)
- lutein and zeaxanthin 1 μg
Thiamine (vit. B1) 0.211 mg (18%)
Riboflavin (vit. B2) 1.014 mg (85%)
Niacin (vit. B3) 3.385 mg (23%)
Pantothenic acid (B5) 0.469 mg (9%)
Vitamin B6 0.143 mg (11%)
Folate (vit. B9) 50 μg (13%)
Choline 52.1 mg (11%)
Vitamin E 26.2 mg (175%)
Vitamin K 0.0 μg (0%)
Calcium 264 mg (26%)
Iron 3.72 mg (29%)
Magnesium 268 mg (75%)
Manganese 2.285 mg (109%)
Phosphorus 484 mg (69%)
Potassium 705 mg (15%)
Sodium 1 mg (0%)
Zinc 3.08 mg (32%)
Percentages are relative to
US recommendations for adults.
Source: USDA

The almond contains about 26% carbohydrates (12% dietary fiber, 6.3% sugars, 0.7% starch and the rest miscellaneous carbohydrates), and may therefore be made into flour for cakes and cookies (biscuits) for low-carbohydrate diets. A standard serving of almond flour, 1 cup, contains 20 grams of carbohydrates, of which 10 g is dietary fiber, for a net of 10 g of carbohydrate per cup. This makes almond flour very desirable for use in cake and bread recipes by people on carbohydrate-restricted diets.

Almonds are a rich source of vitamin E, containing 26 mg per 100 g (Table). About 20 percent of raw almond is high quality protein, a third of which are essential amino acids. An ounce of almonds contains 12% of necessary daily protein. They are also rich in dietary fiber, B vitamins, essential minerals and monounsaturated fat (see nutrient table), one of the two fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols, associated with cholesterol-lowering properties.

Amino Acids g/100g Nuts
Tryptophan 0.21
Threonine 0.6
Lysine 0.58
Leucine 1.49
Isoleucine 0.70
Methionine 0.15
Cystine 0.19
Phenylalanine 1.12
Tyrosine 0.45
Valine 0.82
Arginine 2.45
Glutamic acid 6.81
Glycine 1.47
Aspartic acid 2.91

Potential health benefits, which have not been scientifically validated, include improved complexion and possibly a lower risk of cancer. Preliminary research associates consumption of almonds with elevating blood levels of high density lipoproteins and lowering low density lipoproteins. A preliminary trial showed that using them in the daily diet might lower several factors associated with heart disease, including cholesterol and blood lipids.

Almonds contain polyphenols in their skins consisting in a combination of flavonols, flavan-3-ols, hydroxybenzoic acids and flavanones analogous to those of certain fruits and vegetables.

Almonds may cause allergy or intolerance. Cross-reactivity is common with peach allergens (lipid transfer proteins) and tree nut allergens. Symptoms range from local symptoms (e.g., oral allergy syndrome, contact urticaria) to systemic symptoms including anaphylaxis (e.g., urticaria, angioedema, gastrointestinal and respiratory symptoms).

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