Almonds are high in antioxidants, vitamin E, protein, and fiber. Almonds may have health benefits, including supporting heart health and reducing blood pressure, among others.
Almonds boast an impressive nutrient profile. A 1-ounce (oz), or 28-gram (g), serving of almonds contains:
Fiber: 3.5 g
Protein: 6 g
Fat: 14 g (9 of which are monounsaturated)
Vitamin E: 48% of the daily value (DV)
Manganese: 27% of the DV
Magnesium: 18% of the DV
a decent amount of copper, vitamin B2 (riboflavin), and phosphorus
This is all from a small handful of almonds, which has 164 calories and 6 grams of carbohydrates, which includes 3.5 grams of fiber.
It is important to note that your body does not absorb about 6% of the fats in almonds because this fat is inaccessible to digestive enzymes.
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed by the body.
While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium your body absorbs from almonds.
Almonds are very popular tree nuts. They are high in healthy monounsaturated fats, fiber, protein, and various important nutrients.