Almonds a convenient Superfood

Almonds are a “superfood” with many clear health benefits.

Whole Almonds Benefits are:-

They are packed with great nutrients.
nature’s own vitamin pill and ready to eat snack food.
Eating a handful of almonds (30g), at least five times a week reduces the risk of developing heart disease by 30-50% compared to people who don’t eat nuts.
Eating two handfuls of almonds can lowers cholesterol, especially the ‘bad’ LDL cholesterol.

 Almonds Nutrition Information


Serving size: 30g
Average Quantity per Serving Average Quantity per 100g
Energy 759kj (181Cal) 2530kj (604Cal)
Protein 6.0g 20.0g
Fat, Total 16.6g 55.2g
 – Saturated 1.1g 3.6g
 – Trans 0.0g 0.0g
 – Monounsaturated 10.8g 36.0g
 – Polyunsaturated 3.9g 13.1g
Cholesterol 0.0mg 0.0mg
Carbohydrate 1.3g 4.4g
 – Sugars 1.3g 4.4g
Dietary Fibre 2.6g 8.8g
Sodium 1.5mg 5mg
Magnesium 78mg 260mg
Vitamin E 7.8mg 25.9mg
Plant Sterols 36mg 120mg


More About the Nutrients in Almonds


Almonds are packed with protein, assisting in weight management, making you feel fuller for longer and reducing the risk of developing obesity in a healthy-eating plan. Protein is necessary for repairing damaged tissues in the body as well as normal growth and development.

Good Fats

Almonds are rich in healthy monounsaturated and polyunsaturated fats, which are necessary for maintaining heart health.


Almonds contribute fibre to the diet, which helps to satisfy hunger for longer periods. Fibre helps to lower blood cholesterol and is essential for healthy bowel function.


Magnesium is essential for healthy nerve and muscle function and for strong bones. An average serve (30 grams) of almonds, provides 75% of the recommended dietary intake for magnesium.

Vitamin E

A naturally occurring antioxidant, vitamin E helps to protect cells from damage caused by free radicals in the body. One serving of almonds (30g) will give you 77% of your RDI for Vitamin E.

Plant Sterols

Plant sterols reduce cholesterol absorption in the intestine when consumed as part of a healthy diet low in saturated fat.


Essential for a well-functioning immune system and thyroid gland, selenium helps to protect
cells in the body from damage.


Zinc is necessary for a strong immune system and healing and protecting the skin.


Iron is an essential component of proteins involved in oxygen transportation to the entire body.


Argine, found in almonds, is an amino acid or building block of protein that helps keep blood vessels remain relaxed and elastic.


For more information refer to Almond Health and Nutrition on the Almond Board of Australia website.

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