Almond Nutrition Benefits and Facts

Nutritional summary

Almonds consistently lower total cholesterol and LDL-C (low-density lipoprotein cholesterol, often called "bad" cholesterol) when included in the diet .
These cholesterol-lowering effects appear to be dose-dependent, with more significant improvements in blood lipids and fasting blood glucose typically observed at intakes of at least 42.5 to 45 grams per day .
Almonds provide a dense combination of monounsaturated fats, protein, and dietary fiber, which contributes to their high ranking in nutrient density indices compared to many other snacks .
While large-scale studies often group all nuts together, smaller controlled trials specifically using almonds show they can reduce triglycerides and improve overall lipid profiles in individuals with elevated cholesterol .

Interesting fact

Botanically, the almond is not a true nut but a drupe, making it more closely related to peaches and cherries than to walnuts or hazelnuts.

Standout nutrients

EPIC

SOURCE

Biotin

EPIC

SOURCE

Vitamin E

EPIC

SOURCE

Copper

EPIC

SOURCE

Manganese

598

kcal per 100g

Protein21.9g

Fat51.6g

Carbs7.23g

Fiber11.4g

Sugar5.34g

Fat breakdown

Polyunsat12.5g

Monounsat32.7g

Saturated4.12g

Trans0.01g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Almond production is highly water-intensive and concentrated in drought-prone regions like California.

Confidencehigh

Storage

Airtight Container

3–6 months

Store in a cool, dry place to prevent rancidity.

Refrigerate

6–12 months

Extends freshness by protecting delicate oils.

Freeze

1–2 years

Best for long-term storage of bulk quantities.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

2 contributing source foods

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota - PMC

[1]pmc.ncbi.nlm.nih.gov

Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds - PMC

[3]pmc.ncbi.nlm.nih.gov

Almonds and Cardiovascular Health: A Review - PMC

[5]pmc.ncbi.nlm.nih.gov

Perspective: Current Scientific Evidence and Research Strategies in the Role of Almonds in Cardiometabolic Health - PMC

[10]pmc.ncbi.nlm.nih.gov

Almonds - The Nutrition Source

[12]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

93.3

Version

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