The Quick Guide To Understanding The Nutrition Facts In 100g Of Almonds


Punch Line: Almonds have the highest concentration of antioxidants in the brown layer of their skin, so it's best to eat them whole.

The nutrient-rich almond is considered one of the healthiest nuts to eat as they provide the necessary micronutrients for a healthy mind and body, in addition to providing antioxidants, dietary fibre, healthy fats, amino acids, proteins and minerals. In Indian households, morning meals usually include a handful of almonds eaten on an empty stomach. The almond is also one of a few natural foods cherished by Indian culture and tradition as a gift to friends and family, as well as an offering to the gods. Almonds are also a revered nut that is used in a variety of sweets during festivals, celebrations, and other auspicious occasions.

In this article, we explore the rationale for consuming almonds every day, as well as the nutritional value of almonds.

How Many Calories In 100g Of Almonds?

One serving of almonds has approximately around 23 almonds or is equal to an estimated ¼ cup. It also has about 165 calories.

In almond calories in 100 grams is 578 calories making it a calorie-heavy nut to consume.  Each almond has approximately 7 calories.

Almonds Nutrition Facts 100g

Almonds are an excellent source of nutrition. The nutritional analysis of 100 grams of almonds can be found in the table below.

Almonds (100 gms)

Amount Per Serving

Daily Value





21.26 g






4.3 mg





Vitamin E

26 mg






Besides these above nutrients, the nutritional value of almonds also includes good amounts of manganese, copper, phosphorous, and vitamin B2.

To get more answers to common questions about almonds – read our blog on common questions about almonds.

Important Nutritional Values About Almonds


Almonds are a low-carb food with high nutrition, making them a perfect snack for those on a diet or those who are looking for weight loss.


According to research on the nutritional value about almonds, almonds have flavonoids such as catechin, kaemmferol and epicatechin that act as antioxidants that fight against free radicals that destroy cells in the body and cause diseases like cancer and heart disease. Almonds are rich in antioxidants which protect the body by helping to regulate cellular activity.

Furthermore, the brown skin on almonds contains some of the highest concentrations of antioxidants. Hence, the most health benefits can be gained from eating almonds with their skin.


An essential nutritional fact of almonds is that the protein in the almonds helps the body to repair cells. It also helps in building muscles, skin and maintaining bone health. Additionally, eating almonds with their protein content increases energy levels and maintains the appetite. 


Almonds are a calcium-rich non-dairy food that helps to maintain bone density as well as maintain heart health and build strong muscles and nerves. 


Almonds are rich in iron, which is vital to help fight anaemia.  Our body uses iron to make haemoglobin. Haemoglobin is a vital protein in the red blood cells that helps to carry oxygen from the lungs to all organs and tissues. Without enough iron, the body may experience fatigue and tiredness.


The nutritional value of almonds also includes potassium, which helps to regulate kidney function, bone health, and cardiovascular system. It is also important to manage blood pressure in the body.

Vitamin E

The Vitamin E in almonds acts as an antioxidant that protects it from free radical, and oxidative damage that can cause diseases such as cancers and cardiovascular diseases. Additionally, the Vitamin E in almonds is vital, as it helps in improving the skin and hair texture as well as protecting the brain from neurodegenerative diseases like Alzheimer's.


An essential nutritional fact of almonds is that almonds are one of the highest dietary sources of Magnesium which is a vital nutrient in maintaining the sugar levels in the body. Studies have also shown that magnesium supplementation helps those with type 2 diabetes to improve or control complications.  Eating 100 grams of almonds gives the body almost 67 percent of its daily requirement of magnesium. 

Additionally, the magnesium in almonds also helps to lower elevated blood pressure levels and reduces the risk of strokes and heart attacks.

Frequently Asked Questions About Almonds

1. What is the maximum amount of almonds I can eat in a day?

A maximum of two to three almonds a day is sufficient to reap the best benefits from the nutritional value of almonds.

2. Are there any side effects to eating almonds?

There is minimal danger associated with eating too many almonds, but for many people, it can trigger indigestion, allergies, gallstones, and kidney stones.

3. What Is the best way to eat almonds to get the maximum health benefits?

To get the most nutritional value of almonds, soak them overnight before eating them. The nutritional value of almonds can also be enhanced by roasting them, which reduces their water content.

4. Why is it important to soak almonds overnight before eating them?

Soaking almonds overnight before eating will improve their digestibility, nutrient absorption, and taste and texture.

5. Do almonds help with weight loss?

Aside from being high in calories,  the nutritional value of almonds is that they are low in carbohydrates and high in fibre. As a result, your appetite is satiated, you feel full and they help control your hunger pangs.

In conclusion

Almonds are one of the healthiest additions that people of all ages can make to their diet. It is full of healthy fats, antioxidants and vitamins which are vital for the healthy functioning of the human body. 

Nutrilitius almonds are one of the freshest almonds that have been vacuum packed to ensure their quality, taste and texture.

Besides almonds, Nutrilitius also brings its customers dry fruits like dates, cashews, pistas, raisins, figs, and walnuts. They also retail premium superfoods such as saffron, dried apricot, dried cherries and dried berries.


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