Almonds (Prunus Dulcis) are brown skinned oval shaped nuts with a white center and crunchy texture.

Health Benefits of Almonds:
  • Increased Immune Function
  • Reduced Cancer Risk
  • Reduced Risk of Colon Cancer
  • Protection Against Heart Disease
  • Regulation of Blood Sugar and Insulin Dependence
  • Slowing the progression of AIDS
  • Slowing Aging
  • DNA Repair and Protection
  • Protection Against Dementia
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Promoted Eye Health
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Alleviation of the Common Cold
  • Prevention of Alopecia (Spot Baldness)
  • Alleviation of Inflammation
  • Almonds are high in monounsaturated fat which helps to lower blood cholesterol. Half a cup of almonds per day has been shown to lower LDL cholesterol levels by 10%.

  • *Some of these health benefits are due to the nutrients highly concentrated in Almonds, and may not necessarily be related to Almonds.
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Natural vitamins, minerals, and nutrients found in Almonds: Protein | Saturated Fat | Vitamin B1 (Thiamin) | Vitamin B2 (Riboflavin) | Vitamin B3 (Niacin) | Vitamin B9 (Folate, Folic Acid) | Vitamin E | Calcium | Dietary Fiber | Magnesium | Phosphorus | Manganese | Iron | Potassium | Copper | Zinc |

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Nutrition Facts
Nuts almonds                  
Serving Size 100g
Calories 579
% Daily Value*
Total Fat 49.93g77%
    Saturated Fat 3.802g19%
Cholesterol 0mg~%
Sodium 1mg0%
Total Carbohydrate 21.6g7%
    Dietary Fiber 12.5g50%
    Sugar 4.4g~
Protein 21.2g~
Vitamin A0%Vitamin C~%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 2IU0%
    Retinol equivalents 0μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 1μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 0mg~%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 25.63mg124%
Vitamin K 0μg~%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.205mg14%
Riboflavin 1.138mg67%
Niacin 3.618mg18%
Pantothenic acid 0.471mg5%
Vitamin B6 0.137mg7%
Folate 44μg11%
    Folic Acid 0μg~
    Food Folate 44μg~
    Dietary Folate Equivalents 44μg~
Choline 52.1mg~
Lycopene 0μg~
Lutein+Zeaxanthin 1μg~
Minerals  %DV
Calcium 269mg27%
Iron 3.71mg21%
Magnesium 270mg68%
Phosphorus 481mg48%
Sodium 1mg0%
Potassium 733mg21%
Zinc 3.12mg21%
Copper 1.031mg52%
Manganese 2.179mg109%
Selenium 4.1μg6%
Water 4.41g~
Ash 2.97g~
Fatty Acids
Omega 3 to Omega 6 Ratio0
Omega 6 to Omega 3 Ratio4108
Total Omega 3s3mg
18D3 Linolenic3mg
18D3CN3 Alpha Linolenic(ALA)3mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s12324mg
18D2CN6 Linoleic(LA)12320mg
18D2CLA Conjugated Linoleic(CLA)12320mg
18D3CN6 Gamma-linolenic (GLA)0mg
20D2CN6 Eicosadienoic2mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 211mg75%
Threonine 601mg57%
Isoleucine 751mg54%
Leucine 1473mg54%
Lysine 568mg27%
Methionine 157mg22%
Cystine 215mg75%
Phenylalanine 1132mg129%
Tyrosine 450mg51%
Valine 855mg47%
Percent of Daily CalorieTarget
(2000 calories)
Percent Water Composition 4.4%
Protein to Carb Ratio (g/g) 0.98

How to choose Almonds: Choose vibrantly colored almonds with little sign of withering or wilting.

How to store Almonds: Due to their high fat content almonds should be kept very cold and stored in a freezer to prevent rancidity. A refrigerator is OK for short-term usage.

Climate and origin: Almonds are native to the Middle East and grow well in a Mediterranean climate.

Recipes using Almonds: Blackberry Apple Almond Salad

Acquire Almonds: Buy Almonds from

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