The following nutrition information is provided by the USDA for 1 ounce (28g) or about 24 whole unsalted almonds.

Carbs in Almonds

Almonds are a good source of fiber and have a lower glycemic index than many other nuts,1 making them a good choice for people on low-carb diets. 

Fats in Almonds

Almonds are high-fat foods, providing about 22% of the recommended daily amount of fat in a single ounce. However, most of the fat found in almonds is monounsaturated fat, which has cardio-protective properties. 

Protein in Almonds

Almonds are a good source of vegan protein, containing small amounts of all the essential and non-essential amino acids. 

Micronutrients in Almonds 

One ounce of almonds contains 37% of the daily recommended intake of vitamin E, 8% of the daily recommended amount of calcium, and 6% of the daily recommended amount of iron. Vitamin E confers anti-oxidant properties and supports immune function. Calcium is important for maintaining the structure of teeth and bones. Iron helps in the production of certain hormones and getting oxygen to muscles. 

Health Benefits

According to a review of 29 studies conducted in 2016, eating 28 grams of nuts per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.3 When it comes to almonds specifically, this may be due to their high content of the lipid-lowering monounsaturated fatfiber content, and antioxidant effects of vitamin E

It may also be due to the phytonutrients found in almonds, especially plant sterols and flavonoids, which are heart-healthy and offer antioxidant benefits.

To maximize these nutrients, enjoy your almonds with the skins (flavonoids are concentrated there). Consuming almonds may also help lower your cholesterol levels. 

Almonds are a rich source of manganese and magnesium. Manganese plays an important role in the metabolism of carbohydrates, amino acids, and cholesterol. Magnesium is involved in over 300 metabolic pathways, including energy production, protein synthesis, cell signaling, and structural functions like bone formation. Some studies suggest that higher intakes of magnesium are associated with a reduced risk of developing diabetes.

See below link for more information:

https://www.verywellfit.com/almond-nutrition-facts-calories-and-health-benefits-4108974

 

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