raw almonds with a yellow background

Almonds are a good source of several nutrients, including fiber, protein, and healthy fats. Almonds are a calorie-dense food and are also a rich source of antioxidants, including Vitamin E. 

In fact, they contain the highest in fiber, calcium, Vitamin E, riboflavin and niacin of any tree nut and also are a great source of iron.

In addition, almonds are a great source of:


Almonds are a good source of dietary fiber, which can help with digestion and may lower cholesterol levels. They have lower glycemic index compared to other nuts.


Almonds contain high and healthy fat content, especially monounsaturated fats, which are known to be heart-healthy. These fats can help lower LDL (bad) cholesterol levels and may also reduce the risk of heart disease.


Almonds are an excellent source of plant-based protein, which are important for building and repairing tissues in the body. They also contain all nine essential amino acids and non-essential amino acids, which are necessary for the body to function properly.


Vitamin E confers antioxidant properties, which help protect the body's cells from damage and supports immune function.

Calcium is essential for maintaining the structure of teeth and bones.

Iron helps in the production of certain hormones and getting oxygen to muscles. 

Almonds are a rich source of manganese and magnesium.

  • Manganese is vital in carbohydrates, amino acids, and cholesterol metabolism.
  • Magnesium is involved in over 300 metabolic pathways, including energy production, protein synthesis, cell signaling, and structural functions like bone formation.

Gut health 

Almonds may be beneficial for gut health due to their high fiber content. A 28 gram serving of almonds (about 23 almonds) provides about 3.5 grams of fiber

Dietary fiber is an important component of a healthy diet and can help with digestion, reduce cholesterol levels, and control blood sugar levels. Almonds may also be beneficial for gut health due to their antioxidant content, especially vitamin E. 

For FODMAP diets, a serving of 10 almonds or 1 tablespoon of almond butter in one sitting as a low FODMAP serving size.

Given their high fat, high protein, low carb nature, they are popular keto-friendly snack.



Choudhury, K., et al. (2014). An almond-enriched diet increases plasma α-tocopherol and improves vascular function but does not affect oxidative stress markers or lipid levels [Abstract].

Hull, S., et al. (2015). A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women.

Jambazian, P. R., et al. (2005). Almonds in the diet simultaneously improve plasma alpha-tocopherol concentrations and reduce plasma lipids [Abstract].

Kalita, S., et al. (2018). Almonds and cardiovascular health: A review.

Klein, E. A., et al. (2011). Vitamin E and the risk of prostate cancer: the Selenium and Vitamin E Cancer Prevention Trial (SELECT).

A randomized controlled trial published in the Journal of the American Heart Association: https://www.ahajournals.org/doi/10.1161/JAHA.113.000653

A review published in the Journal of Nutrition and Metabolism: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/

A meta-analysis published in the American Journal of Clinical Nutrition: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241367/