DescriptionAlmonds are rich in protein, fibre, vitamin E, calcium, copper, magnesium and riboflavin. They are also a source of iron, potassium, zinc and the B vitamins, niacin, thiamine and folate. A 30-gram serving has 13g of healthy unsaturated fats and 1g of saturated fat.People can eat almonds raw or toasted as a snack or add them to sweet or savory dishes. They are also available sliced, flaked, slivered, as flour, oil, butter, or almond milkNutrientAmount in 1 ounceDaily adult requirementEnergy (calories)1641,800–3,000Carbohydrate (g)6.1, including 1.2 g of sugar130Fat (g)14.2, of which 12.4 g is unsaturated20%–35% of daily caloriesFiber (g)3.525.2–30.8Protein (g)6.046–56Calcium (mg)76.31,000–1,200Iron (mg)1.08–18Magnesium (mg)76.5310–420Phosphorus (mg)136700Potassium (mg)2084,700Zinc (mg)0.98–11Copper (mg)0.3900Manganese (mg)0.61.8–2.3Selenium (micrograms or mcg)1.255Folate (mcg, DFE)12.5300–400Vitamin E (mg)7.2715Cholesterol0No dataThe B vitamins, choline, and protein may all be lacking in a plant-based diet. People who follow a vegan diet can supplement their needs by eating almonds.Ingredients:AlmondsAllergyPeople with a nut allergy should avoid almonds. If a person experiences hives, swelling, and difficulty breathing after eating almonds, they should seek immediate medical help. A condition known as anaphylaxis can develop quickly and can be life threatening.Related
