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Almonds - Health Benefits, How to Eat, and More...

Almonds are a delicious and healthy superfood with a myriad of benefits. Almonds help lower cholesterol and help you lose weight while being a great source of vitamin E, protein, and fiber.

Almonds are also a great source of mono-unsaturated fats, calcium, magnesium, phosphorus, manganese, iron, potassium, copper, and zinc.

With almond milk, almond butter, or just plain almonds, there are a multitude of choices when it comes to eating almonds.

This article will look at the health benefits of almonds, how to select and store almonds, and the best forms to eat almonds.

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Top 10 Health Benefits of Almonds

1. Almonds Help Lower your Cholesterol

Dose response studies have shown that almonds can lower cholesterol by 5-10% (1). This is especially true for people who already have high cholesterol (+200mg/dL).

In order to get a 10% reduction, participants in the study ate 73grams or about 1/2 cup of almonds per day. This is about 400 calories from almonds alone, so when eating almonds to lower cholesterol, you should be sure to remove 400 calories from another part of your diet.

2. Almonds (Combined with a Low-Calorie Diet) Help With Weight Loss

In a dose response study, overweight subjects were put on a low-calorie diet (1000 calories per day). Among other foods, one group ate 84g (~1/2 cup) of almonds while the other ate whole grains with an equal number of calories. By the end of the 24-week study, the almond group experienced more weight loss, had thinner waists, lower blood pressure, and also, kept the weight off for longer (2). It is important to note that almonds help with weight loss only when combined with a low-calorie diet. Otherwise, almonds are a high-calorie food that can lead to weight gain.

3. Almonds are Good Source of Vitamin E

Almonds are one of the top 10 foods highest in vitamin E. Vitamin E is a fat-soluble vitamin, meaning you need fat to absorb it. This makes almonds a particularly good source. Health benefits of vitamin E include reduced cancer risk, alleviation of inflammation, reduced risk of cognitive decline, and promoted eye health.

4. Almonds are High in Fiber

Almonds are one of the highest nuts highest in fiber. A handful (1ounce, 28g) of almonds provides 3.6g (14% DV) of fiber.

Fiber's health benefits include reduced risk of colon cancer, and reduced risk of heart disease.

5. Almonds are a Good Source of Vegetarian/Vegan Protein

Nuts rank among the highest nuts and seeds highest in protein and are a great vegan source of protein. One handful of nuts provide 6 grams of protein, which is 12% of the daily value. If raw almonds are too expensive, consider buying almond butter as an alternative.

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How to Buy Almonds

There are many different ways to buy almonds on the market, here is a list of almond products from best to worst. The basic rule is to choose raw almonds and avoid almonds with sugar, added oils, or lots of salt.

  1. Whole Raw Almonds - Your best choice for consuming almonds, since heat can harm the fats and anti-oxidants in almonds, whole raw almonds are the best choice. Most almonds in the U.S. are pasteurized to prevent problems from bacterial and molds. These pasteurized almonds are still marketed as raw, and are pasteurized using a method that preserves almonds health benefits.
  2. Raw Almond Butter - While expensive, raw almond butter delivers the benefits of raw natural almonds in a convenient form.
  3. Dry Roasted Unsalted Almonds - Dry roasted almonds will tend to keep longer than raw almonds. As such they are more common and also cheaper.
  4. Dry Roasted Almond Butter - A cousin to raw almond butter. Still quite healthy and good substitute for the price.
  5. Almond Milk - While almond milk may make a great substitute for cow's milk, it actually does not contain that much almond or almond benefits. It is not the greatest source.
  6. Dark Chocolate Covered Almonds - While both dark chocolate and almonds are a super food, dark chocolate covered almonds tend to be high in sugar and calories and are best eaten in limited amounts.
Avoid candied almonds, oil-roasted almonds, and salted almonds.

How to Store Almonds

Almonds are best stored in an airtight container in the freezer. Do this immediately after you buy them and while you consume them. Double sealing almonds in 2 zip-lock bags is a good way to go. Almond butters can be stored in the fridge after opening the jar.

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Click each heading below for more information from HealthAliciousNess.com

Almonds are high in mono-unsaturated fats, protein, b-vitamins (b1,b2,b3,b9) vitamin E, calcium, fiber, magnesium, phosphorus, manganese, iron, potassium, copper, and zinc.

To get the most nutrition consume them with the skin, as many vitamins can be found there. Scroll down for the complete nutrition facts or click here to view them.

100g1oz (Handful)1 Cup Whole
Serving Size (Grams)100g28g143g
Macronutrients
Calories579164828
Fat (%DV)49.93g
(77%)
14.18g
(22%)
71.4g
(110%)
Saturated Fat (%DV)3.802g
(19%)
1.08g
(5%)
5.437g
(27%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)21.6g
(7%)
6.1g
(2%)
30.8g
(10%)
Fiber (%DV)12.5g
(50%)
3.6g
(14%)
17.9g
(72%)
Net-Carbs9.1g2.5g12.9g
Sugar4.4g1.2g6.2g
Protein21.2g6g30.2g
Vitamins
Vitamin A (%DV)2IU
(0%)
0.57IU
(0%)
2.86IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene1μg0.28μg1.43μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.205mg
(14%)
0.058mg
(4%)
0.293mg
(20%)
Vitamin B2 (%DV)
Riboflavin
1.138mg
(67%)
0.323mg
(19%)
1.627mg
(96%)
Vitamin B3 (%DV)
Niacin
3.618mg
(18%)
1.028mg
(5%)
5.174mg
(26%)
Vitamin B5 (%DV)
Pantothenic Acid
0.471mg
(5%)
0.134mg
(1%)
0.674mg
(7%)
Vitamin B6 (%DV)0.137mg
(7%)
0.039mg
(2%)
0.196mg
(10%)
Vitamin B9 (%DV)
Folate
44μg
(11%)
12.5μg
(3%)
62.92μg
(16%)
Folic Acid0μg0μg0μg
Food Folate44μg12.5μg62.92μg
Dietary Folate Equivalents44μg12.5μg62.92μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)25.63mg
(124%)
7.28mg
(35%)
36.65mg
(177%)
Vitamin K (%DV)0μg
(0%)
0μg
(0%)
0μg
(0%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
52.1mg
(9%)
14.8mg
(3%)
74.5mg
(14%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin1μg0.28μg1.43μg
Minerals
Calcium (%DV)269mg
(27%)
76.4mg
(8%)
384.67mg
(38%)
Copper (%DV)1.031mg
(52%)
0.293mg
(15%)
1.474mg
(74%)
Iron (%DV)3.71mg
(21%)
1.05mg
(6%)
5.31mg
(30%)
Potassium (%DV)733mg
(21%)
208.17mg
(6%)
1048.19mg
(30%)
Phosphorus (%DV)481mg
(48%)
136.6mg
(14%)
687.83mg
(69%)
Magnesium (%DV)270mg
(68%)
76.68mg
(19%)
386.1mg
(97%)
Manganese (%DV)2.179mg
(109%)
0.619mg
(31%)
3.116mg
(156%)
Sodium (%DV)1mg
(0%)
0mg
(0%)
1mg
(0%)
Selenium (%DV)4.1μg
(6%)
1.16μg
(2%)
5.86μg
(8%)
Zinc (%DV)3.12mg
(21%)
0.89mg
(6%)
4.46mg
(30%)
Carbs and Sugars
Starch0.72g0.2g1.03g
Sucrose3.95g1.12g5.65g
Glucose0.17g0.05g0.24g
Fructose0.11g0.03g0.16g
Lactose0g0g0g
Maltose0.04g0.01g0.06g
Galactose0.07g0.02g0.1g
Fatty Acids
Omega 3 to Omega 6 Ratio000
Omega 6 to Omega 3 Ratio410841084108
Total Omega 3s3mg1mg4mg
18D3 Linolenic3mg1mg4mg
18D3CN3 Alpha Linolenic(ALA)3mg1mg4mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s12324mg3500mg17623mg
18D212324mg3500mg17623mg
18D2CN6 Linoleic(LA)12320mg3499mg17618mg
18D2CLA Conjugated Linoleic(CLA)2mg1mg3mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic2mg1mg3mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
539mg
(77%)
153mg
(22%)
771mg
(110%)
Isoleucine
(%RDI)
751mg
(54%)
213mg
(15%)
1074mg
(77%)
Leucine
(%RDI)
1473mg
(54%)
418mg
(15%)
2106mg
(77%)
Lysine
(%RDI)
568mg
(27%)
161mg
(8%)
812mg
(39%)
Methionine
(%RDI)
157mg
(22%)
45mg
(6%)
225mg
(31%)
Phenylalanine
(%RDI)
1132mg
(129%)
321mg
(37%)
1619mg
(185%)
Threonine
(%RDI)
601mg
(57%)
171mg
(16%)
859mg
(82%)
Tryptophan
(%RDI)
211mg
(75%)
60mg
(21%)
302mg
(108%)
Valine
(%RDI)
855mg
(47%)
243mg
(13%)
1223mg
(67%)
More Amino Acids
Arginine2465mg700mg3525mg
Alanine999mg284mg1429mg
Aspartic Acid2639mg749mg3774mg
Cystine
(%RDI)
215mg
(75%)
61mg
(21%)
307mg
(107%)
Glutamic Acid6206mg1763mg8875mg
Glycine1429mg406mg2043mg
Proline969mg275mg1386mg
Serine912mg259mg1304mg
Tyrosine
(%RDI)
450mg
(51%)
128mg
(15%)
644mg
(74%)
Hydroxyproline~mg~mg~mg
Other
Ash2.97g0.84g4.25g
Water4.41g1.25g6.31g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
28.95%8.2%41.4%
Percent Water4.4%1.3%6.3%
Protein to Carb Ratio (g/g)0.980.980.98

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