Almonds
A versatile tree nut providing vitamin E, magnesium, and monounsaturated fat in a compact, shelf-stable package.
What Almonds Provide
Almonds are among the most nutrient-dense nuts. Roughly half their weight is fat, mostly monounsaturated, and they also supply plant protein, fibre, vitamin E, magnesium, and calcium. The brown skin holds much of their polyphenol content, so blanched almonds lose some of that benefit.
Nutrition Highlights
Vitamin E
One ounce of almonds provides about 7.3 mg of vitamin E — roughly half the daily requirement. Vitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative damage.
Monounsaturated Fat
An ounce contains about 8.8 g of monounsaturated fat. Diets in which monounsaturated fat replaces saturated fat are associated with favourable blood cholesterol profiles.
Magnesium and Calcium
Almonds supply roughly 76 mg of magnesium and 76 mg of calcium per ounce. Magnesium contributes to normal muscle function and energy metabolism, while calcium supports bone maintenance.
Fibre and Protein
About 3.5 g of fibre and 6 g of protein per ounce. This combination is one reason almonds are associated with feeling full, even in small portions.
How to Include Almonds in a Balanced Diet
- A small handful as a mid-afternoon snack with an apple.
- Chopped over yogurt, oatmeal, or breakfast cereal.
- Sliced into salads for crunch and healthy fat.
- Ground into flour for baking, or blended into almond milk.
- Spread as almond butter on wholegrain toast.
Who Might Want to Watch Portions
Almonds are calorie-dense at around 164 kcal per ounce, so portion awareness matters more than with most foods. Tree nuts are a common allergen and can cause severe reactions in sensitive people. Almonds are also high in oxalates, so people prone to calcium oxalate kidney stones may be advised to moderate intake.