📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 579 kcal | 29% | |
| Total fat | 49.9g | 77% | |
| Monounsaturated fat | 31.6g | — | |
| Protein | 21.2g | 42% | |
| Dietary fibre | 12.5g | 45% | |
| Vitamin E | 25.6mg | 171% | |
| Magnesium | 270mg | 64% | |
| Calcium | 264mg | 20% | |
| Riboflavin (B2) | 1.14mg | 88% | |
| Manganese | 2.18mg | 95% |
Based on Australian Nutrient Reference Values (NRV). Source: FSANZ Australian Food Composition Database & USDA FoodData Central. Daily values based on a 2,000 calorie diet.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
The combination of monounsaturated fat, vitamin E and magnesium makes almonds one of the most studied nuts for cardiovascular risk reduction — with consistent results across dozens of trials.
Vitamin E (171% RDI per 100g) is the primary fat-soluble antioxidant protecting brain cell membranes from oxidative damage associated with cognitive decline.
Almonds dramatically reduce the glycaemic impact of meals. Adding almonds to a high-carb meal can reduce post-meal blood sugar by up to 30%.
Despite being calorie-dense, regular almond consumers have lower body weight. Up to 20% of almond calories are not absorbed due to their intact cellular structure.
⚠️ Who should limit or avoid this food
Almonds are a top-8 allergen. Tree nut allergy can cause severe reactions including anaphylaxis. Always carry an EpiPen if diagnosed.
Almonds are high in oxalates. People with calcium oxalate kidney stone history should limit intake to small portions.
Whole almonds are a choking hazard for children under 4. Always grind, slice or use almond butter for young children.
At 579 kcal/100g, portion control matters. Standard serving is 30g (a small handful) ≈ 174 calories.
🔬 Possible side effects or risks
Very high fat and fibre. Eating large quantities can cause bloating, loose stools or nausea in people not accustomed to high-fat plant foods.
At 579 kcal/100g, large daily amounts without accounting for total calories can contribute to weight gain.
High oxalate content can contribute to kidney stone formation in susceptible individuals consuming large quantities daily.
🛒 How to select fresh almonds
Raw almonds should be pale tan coloured with a mild, slightly sweet, nutty scent. Dark brown colour or rancid/bitter smell indicates stale or rancid nuts.
Fresh almonds feel firm and solid. Soft, rubbery texture indicates moisture absorption and staleness.
Whole almonds with skin retain more vitamin E and antioxidants than blanched or slivered varieties.
🧊 Storage tips & shelf life
Oils become rancid quickly at room temp and in light. Use airtight container.
Best for long-term storage. Cold dramatically slows fat oxidation and rancidity.
Ideal for buying in bulk. Almonds thaw quickly and don't clump when frozen.
📖 About almonds — complete guide
Almonds are one of the most extensively studied foods for cardiovascular health. The combination of monounsaturated fat, vitamin E, magnesium and arginine produces a uniquely powerful effect on heart health markers. A landmark study in the New England Journal of Medicine found people eating a handful of nuts daily had a 29% lower risk of dying from heart disease compared to non-nut consumers.
One of almonds' most fascinating properties is their 'effective calorie' count. Due to their unique cellular structure — the almond fat is encased in intact cell walls that human digestive enzymes cannot fully break down — research shows that 10–20% of almond calories are not actually absorbed. This means the 174 calories for a 30g serving may effectively be only 140–155 calories in practice, helping explain why regular almond consumers consistently maintain lower body weight than calorie counting would predict.