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Important health benefits of almonds you need to know

benefits of almonds

Almonds nutrition facts 100g suggest that it is beneficial for human health. If eaten 100g with portion control over a week, the health benefits of almonds may be plenty without adding extra weight. Let’s explore calories in almonds and several almonds benefits. 

Almonds are an excellent source of nutrition. Almonds are a high source of vitamins, minerals, protein, monounsaturated fatty acids, phytosterols and polyphenols [PMID: 31353720]. Different secondary metabolites have been identified in almonds as well. Morevocer, almonds are also high in fibre, magnesium, potassium and many other nutrients. 

In addition, almonds are also delicious to eat and are always enjoyed as a morning snack by professional athletes and bodybuilders. Let’s now explore some of the health benefits of almonds.

Consequently, several epidemiological studies have observed that regular consumption of almonds provides many therapeutic and health-protective benefits.

Regular consumption of almonds affects blood glucose, uric acid and especially cholesterol levels. Furthermore, almonds are also observed to manage weight too.

In general, almonds nutrition facts 100g show that over 50% of the almond content is fats, primarily monounsaturated fatty acids. Indeed, these monounsaturated fatty acids are responsible for reducing LDL cholesterol, reducing the risk of several cancers, benefiting the heart, and reducing ageing.

In fact, the Ancient Indians, Persians and Chinese were traditionally using almonds in their diet and were well aware of the health benefits of almonds. So, let’s see some general health benefits of almonds, almonds’ nutritional facts, and calories.

Calories in Almonds

Almonds nutrition facts 100g as per IFCT indicate that the calories in almonds are 609 for 100 grams. H It is advisible to eat 100g almonds over a week or 7 to 10 servings in your diet. As a result, its calories are apportioned over 7 to 10 servings, limiting almond’s calories intake. In fact, there are more positive health benefits of eating almonds than the risk of high calories in almonds.

Almonds nutrition facts 100g compared with males females RDA

Serving – 100 gm almonds

Calories in almonds 100g

a. Calories in almonds are 608.79 kCal; around 30.44 % of male DRI of 2000 kCal. Further, it can attain 40.59 % of female DRI of 1500 kCal.

b. Protein forms 12.10 % of the calories.

c. Notably, Carbs form 2.00 % of the calories in almonds.

d. Fats form 86.47 % of the calories.

Macros in almonds

a. Protein in almonds – 18.41 gm, roughly 24.55 % of male DRI of 75 gm. Also, it can complete 32.73 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

b. Carbs in almonds – 3.04 gm, approximately 1.11 % of male DRI of 275 gm. Moreover, it can achieve 1.47 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories in genral.

c. Fats in almonds – 58.49 gm, nearly 87.73 % of male DRI of 66.67 gm. In comparison, a woman gets 116.98 % of female DRI of 50.00 gm. In fact, fats DRI is 30% of calories.

d. The Fibre in almonds – 13.06 gm, about 34.37 % of male DRI of 38 gm. On the other hand, females get 52.24 % of female DRI of 25 gm.

e. Soluble Fibre – 2.52 gm, roughly 25.20 % of male DRI of 10 gm. Additionally, females will get 25.56 % of female DRI of 9.86 gm.

f. Total Free Sugar – 2.23 gm, which is not only 3.72 % of male DRI of 60 gm but also 4.46 % of female DRI of 50 gm.

Vitamins in almonds

a. Vitamin A – 0.00 mcg.

b. Thiamine (Vitamin B1) – 0.15 mg, roughly 12.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 13.64 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.26 mg, approximately 20.00 % of male DRI of 1.3 mg. Besides, women also get 23.64 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 3.71 mg, nearly 23.19 % of male DRI of 16 mg and 26.50 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.09 mg, about 6.92 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 2.39 mcg, approximately 7.97 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 36.46 mcg, around 9.12 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0.00 mcg.

i. L-ascorbic acid (Vitamin C) – 0.74 mg, approximately 0.82 % of male DRI of 90 mg. Further, it is 0.99 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 1.61 mcg, nearly 32.20 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 25.86 mg, about 172.40 % of DRI of 15 mg for males and females.

l. Vitamin K – 8.40 mcg, around 7.00 % of male DRI of 120 mcg and 9.33 % of female DRI of 90 mcg.

Minerals in almonds

a. Calcium – 228.00 mg, roughly 22.80 % of DRI of 1000 mg for males and females.

b. Phosphorus – 446.00 mg, especially is 63.71 % of DRI of 700 mg for males and females.

c. Iron – 4.59 mg, notably 57.38 % of male DRI of 8 mg and 25.50 % of female DRI of 18 mg.

d. Magnesium – 318.00 mg, especially about 79.50 % of male DRI of 400 mg and 102.58 % of female DRI of 310 mg.

e. Copper – 1,080.00 mcg, signifiantly around 120.00 % of DRI of 900 mcg for males and females.

f. Manganese – 2.54 mg, roughly 110.43 % of male DRI of 2.3 mg and 141.11 % of female DRI of 1.8 mg.

g. Molybdenum – 0.03 mcg, notably 0.07 % of DRI of 45 mcg for males and females.

h. Zinc – 3.50 mg, nearly 31.82 % of male DRI of 11 mg. At the same time, women get 43.75 % of female DRI of 8 mg.

i. Chromium – 6.00 mcg, markedly 17.14 % of male DRI of 35 mcg. Besides, women too get 24.00 % of female DRI of 25 mcg.

j. Selenium – 3.61 mcg, around 6.56 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0.00 mg,

l. Potassium – 699.00 mg, notably 14.87 % of DRI of 4700 mg for males and females.

m. Sodium – 1.50 mg, roughly 0.10 % of DRI of 1500 mg for males and females.

n. Omega 3 – 32.04 mg, notably 5.34 % of DRI of 600 mg for males and females,

o. Omega 6 – 13,183.00 mg, not only 2,197.17 % of DRI of 600 mg for males and females.


Values of RDA are for a healthy adult aged between 19 to 50 years, and calorie requirements may change as per gender, age and physical activities. Nutritional values of almonds 100g are from IFCT and may have variance.

Common health benefits of Almonds

Gut friendly

Both raw and roasted almonds show potential promising effects on gut health and the digestive system. This includes control of intestinal bacteria along with enhanced metabolic activities. 

The polyphenols and high fibre content in almonds could facilitate microbial fermentation in the human gut, contributing to the microbiota population.

Raw almonds provide slightly better prebiotic effects, while roasted almonds provide better metabolic effects [PMID: 26749248].

Fights inflammation

A randomized controlled trial that ran for two weeks over 25 healthy men and women showed that consumption of almonds has an influencing effect of fighting inflammation. In the study, people who were given high almond diet were found to have low levels of E-selectin molecules responsible for inflammation [PMID: 19874636]. 

Reduce the risk of cancers

In one of the epic studies conducted over 220,00 individuals, it was observed that people who consume nuts, including almonds, walnut and other nuts, for more than five servings per week, the risk of developing cancer is lower [PMID: 34582546].


A diet rich in almonds is found to improve the glycemic index of your meal. Such a diet then provides better insulin control, affecting sugar levels [PMID: 32121549].

Consumption of almonds has been found to decrease blood sugar levels. Studies carried out over 2000 people have shown that nuts could reduce triglycerides and fasting sugar levels [PMID: 25074070]. 

If you have unregulated sugar levels, you may consider adding nuts such as almonds and walnuts to your diet by following proper calorie management.

Heart disease

Almonds are heart-healthy. Several studies have concluded that regular consumption of nuts, including almonds, may lower the risk of cardiovascular diseases and associated mortality [PMID: 32121549]. 

Obesity and metabolic syndrome

Eating nuts such as almonds and walnuts three servings a week is found to reduce the risk of obesity and other metabolic syndromes (MetS)

In a study carried out over 7000 participants, it was observed that higher consumption of nuts was a lower risk of abdominal fat and obesity [PMID: 23460844].

It is advisable to include at least 3 to 4 servings of nuts in your mid-meal or high teatime of your diet plan. 

A study carried out on 86 healthy adults who have BMI between 25 to 40 indicate that a calorie deficit diet enriched with almonds may be more effective in achieving more significant weight loss and total body fat loss [PMID: 27807041].

Cholesterol Management

A diet high in almonds effectively reduces triglycerides and LDL cholesterol and increases HDL cholesterol. This can be attributed to the antioxidant minerals and monounsaturated fat (MUFA) content in the almonds [PMID: 11925464]

Health benefits of Almonds for men

Prostate cancer 

A study conducted over 45,000 men found a reduced risk of prostate and other cancers for five or more servings per week of almonds and other nuts [PMID: 34582546].


Almonds are an excellent food for antiaging. A study carried out on 28 postmenopausal women for 16 weeks indicted that diet rich in almonds could reduce skin ageing. The study reported a significant reduction in wrinkles and skin pigmentation [PMID: 31576607].

Skin protection

Almonds are perfect for skin, and the cosmetic industry finds myriads of uses right from almonds oil to almonds enriched cream. However, eating almonds is equally beneficial for skin protection.

A study carried out on 39 women indicated that consumption of almonds more than 42 grams per week was related to better protection from UV rays [PMID: 33491323]

Colorectal cancer

Studies conducted over 75000 women has found that eating nuts (almonds and walnuts) more than three to four times a week caused a 13% decrease in risk of colorectal cancer than women who consume nuts less than 56 grams (2 servings) per week or do not consume at all [MID: 25944181].

Breast cancer

In another study conducted, over 180,000 females reduced risk of breast cancers were reported when the weekly consumption of almonds and other nuts was more than five servings [PMID: 34582546].

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio

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