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Almonds Nutrition and Health Information

You may already enjoy almonds in your cereal or as a snack, but you probably don't know just how good they are for you.

Vitamins and Minerals

One serving of almonds (about 23 whole almonds) contains the following:

• 35% of your Daily Value (DV) of the antioxidant vitamin E
• 20% DV for magnesium
• 15% DV for phosphorus
• 13% DV for riboflavin
• 8% DV for calcium
• 6% DV for iron and zinc
• 4% DV for folic acid and niacin

Protein and Fiber

Almonds are one of the best plant sources of protein, with 6 grams of protein in one serving of almonds.

Almonds also are a good source of fiber.

Healthy Fat

If that isn't enough, almonds also supply you with the kind of fats recommended by health professionals - monounsaturated fat. The majority of the fat found in almonds is monounsaturated, the type of fat also found in olive oil.

Phytochemicals

A number of phytochemicals (nutrients that are good for you) have been identified in almonds. Almonds contain the catechins commonly found in tea and red wine, naringenen found in citrus fruits, and quercetin and kaempferol found in apples and other fruits and vegetables.

Links

The Almond Board of California