Nuts & Seeds Tree Nuts Phytochemical data available High fibre High protein 🇬🇧 CoFID 2021 · 14-896
✦ Top nut for vitamin E ✦ Magnesium and manganese ✦ Mono fat and protein ✦ Riboflavin contributor

Almonds lead among nuts for vitamin E (alpha-tocopherol), and provide useful magnesium, manganese, copper, riboflavin, plant protein, and monounsaturated fat. Research consistently links a daily handful with improved lipid profiles and cardiometabolic markers.

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Preparation note

Soaking overnight in water softens almonds, removes some tannins, and is reported by some to improve digestibility — though the evidence on absorption changes is modest.

Sources: NIH ODS · CoFID 2021

Macronutrients per 100g

2,292
kJ
Energy
21.2
g
Protein
5.30
g
Carbs
12.5
g
Fibre
49.9
g
Fat
4.50
g
Sugars
3.80
g
Saturates
0.00
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 733 mg 37%
Phosphorus 481 mg 69%
Magnesium 270 mg 72%
Calcium 269 mg 34%
Folate 44.0 µg 22%
Vitamin E (alpha-TE) 25.5 mg 200%
Chloride 18.0 mg 2%
Selenium 4.00 µg 7%
Iron 3.71 mg 27%
Niacin (B3) 3.60 mg 23%
Zinc 3.10 mg 31%
Manganese 2.18 mg 109%
Riboflavin (B2) 1.14 mg 81%
Copper 1.03 mg 103%
Pantothenic Acid (B5) 0.470 mg 8%
Thiamin (B1) 0.210 mg 19%
Vitamin B6 0.140 mg 10%
Vitamin A (RAE) 0.080 µg 0%
Vitamin K 0.000 µg 0%
Vitamin D 0.000 µg 0%
Chromium 0.000 µg 0%
Betaine 0.000 mg —
Vitamin B12 0.000 µg 0%
Vitamin C 0.000 mg 0%
Molybdenum 0.000 µg 0%
Choline 0.000 mg —
Iodine 2.00 µg 1%
Monounsaturated fat 32.0 g —
Polyunsaturated fat (PUFA) 12.0 g —
Trans fat 0.000 g —
Sucrose 4.10 g —
Glucose (dextrose) 0.200 g —
Fructose 0.100 g —
Cholesterol 0.000 mg —
Glutamic acid 3.82 g —
Aspartic acid 2.12 g —
Leucine 1.80 g —
Arginine 1.70 g —
Valine 1.23 g —
Phenylalanine 1.06 g —
Serine 1.06 g —
Proline 1.06 g —
Alanine 1.06 g —
Isoleucine 0.996 g —
Glycine 0.954 g —
Tyrosine 0.742 g —
Threonine 0.700 g —
Lysine 0.700 g —
Histidine 0.530 g —
Methionine 0.445 g —
Cysteine 0.424 g —
Tryptophan 0.297 g —
Plant sterols (total) 140 mg —
β-Sitosterol 98.0 mg —
Stigmasterol 21.0 mg —
Campesterol 21.0 mg —
Plant stanols (total) 10.0 mg —
Sitostanol 0.000 mg —
Campestanol 0.000 mg —
Beta-carotene 1.00 µg —
Lycopene 0.000 µg —
Lutein + Zeaxanthin 0.000 µg —
Biotin (Vitamin B7) 64.0 µg 128%
Retinol (vitamin A) 0.000 µg 0%
Omega-6 (Linoleic acid) 12.3 g —
Omega-3 (Alpha-linolenic acid) 0.010 g —
Omega-3 (DPA n-3) — Docosapentaenoic acid (n-3) 0.000 g —
Omega-3 (EPA) — Eicosapentaenoic acid 0.000 g —
Omega-6 (GLA) 0.000 g —
Omega-6 (AA) — Arachidonic acid 0.000 g —
Omega-3 (DHA) — Docosahexaenoic acid 0.000 g —
Omega-3 (SDA) 0.000 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Phytochemicals

Flavonols
Isorhamnetin
2.64 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavonols
Kaempferol
0.390 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavonols
Quercetin
0.360 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavonols
Myricetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavones
Luteolin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavones
Apigenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavanones
Naringenin
0.430 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavanones
Hesperetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavanols (Flavan-3-ols)
Catechin (+)
1.28 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavanols (Flavan-3-ols)
Epicatechin (-)
0.600 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Anthocyanins
Cyanidin (total glycosides)
2.46 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Anthocyanins
Malvidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Anthocyanins
Pelargonidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Anthocyanins
Delphinidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12061
Isoflavonoids
Isoflavonoids (total)
0.010 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 12061
Isoflavonoids
Genistein
0.005 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 12061
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 12061
Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.