100g Almonds: Nutritional Profile

Almonds are one of the top 10 dry fruits that are beneficial for our health and well-being. Almonds are nutrient-dense foods that offer a wide range of nutritional benefits, they provide significant amounts of nutrients that are essential for our bodily functions.?Now, without any further delay let's delve into the nutritional content of 100 grams of almonds:

Micronutrients:

Calories:

Almonds are energy-dense dense provide 579 calories per 100g. Their high-calorie content is due to their high-fat content, making them a good source of energy.?

Proteins:

Almonds are a good source of plant-based proteins approximately 21.15 grams per 100g. Proteins are highly essential for the human body for muscle repair, enzyme production, and overall cellular function.?

Fats:

Also, almonds are good sources of fats which is 49.93 grams of fats for 100g of almonds. These are unsaturated fats essential for heart health. There are three types of fats present in almonds such as monounsaturated fats, polyunsaturated fats, and saturated fats. The fat content in each type is as follows:

Monounsaturated fat: 31.55 grams

Polyunsaturated fat: 12.33 grams

Saturated fat: 3.73 grams

Carbohydrates:

Around 21.55 grams of carbohydrates are present in 100g of almonds.

Also, it contains 12.5 grams of dietary fiber that is helpful for digestive health and also regulates blood sugar levels.

Almonds contain a low amount of sugar content which is about 4.35 grams.

Vitamins

Vitamin E:

Almonds are a rich source of vitamin E containing approximately 25.63mg per 100 grams of almonds. Also, vitamin E is a powerful antioxidant that protects cells from oxidative damage and promotes skin health.

Vitamin B2:

Vitamin b2 that is also called riboflavin is essential for energy production and cellular functioning in the body. 100gm of almonds contains 1.014mg of riboflavin.?

Niacin:

100gm of almonds contains 3.385mg of niacin or the vitamin B3? that is essential for metabolic and DNA repair.

Folate:

Folate which is also called vitamin B9 provides about 44gm of folate that is highly essential for DNA synthesis, repair, and red blood cell production.?

Minerals:

Calcium:

Almonds are good sources of calcium with 269mg in 100gm that is highly essential for bone health and muscle functioning in the body.

Iron:

Iron is essential for oxygen transport and energy production in the body.100gm of almonds contain 3.71gm of iron content.

Magnesium:

Almonds are rich sources of magnesium that offer around 270mg of magnesium per 100gm of almonds. Magnesium is involved in 300 enzymatic reactions that include muscle and nerve functions.?

Phosphorus:

100gm of almonds contain 733mg of phosphorus which is essential for heart and muscle functioning.?

Zinc:

Almonds contain around 3.12mg of zinc in 100gm which helps with immune support and wound healing.

Also, almonds are rich in antioxidants such as flavonoids and polyphenols that help reduce inflammation and protect against most of the chronic diseases. Almonds are also a rich source of phytosterols that help to manage cholesterol levels and maintain heart health. Almonds are also beneficial for weight management, blood sugar control, and bone health. So understanding the health benefits of almonds can help you in several ways to include them in your balanced diet as a healthy snack option.