Proud Growers of California Almonds Since 1990

Almond Nutrition Facts

Almonds have more dietary fiber and calcium than any other nut. Almonds are also an excellent source of Vitamin E and Magnesium. They are a source of dietary fiber, Calcium, Iron, Phosphorus, Iodine, Zinc, Copper and Potassium plus 18 of the 20 amino acids needed for healthy growth.

Almonds are a great source of monounsaturated fat, which lowers "bad" LDL cholesterol and raises "good" HDL cholesterol. Almonds are even lower in saturated fat than olive oil, and one study in California found them more effective in reducing cholesterol.

Almonds also build strong bones: They contain more calcium than any other nut, and they are high in the trace mineral boron, which may help regulate calcium metabolism. Almonds are rich in protein and fiber, and they have cancer-fighting protease inhibitors.

Of all the seeds and nuts, the protein in almonds is more like the proteins in human breast milk, which is why it is the choice of the Canadian College of Naturopathic Medicine as the base for its baby formula.

Also, two phytochemicals found in almonds - quercetin and kaempferol - have been shown to inhibit the growth of lung, prostate, and breast tumors.

Vitamin E

Almonds are one of the best natural sources of vitamin E in alpha tocopherol form. Just one ounce of almonds contains 37 percent of the recommended Daily Value of this important antioxidant. Vitamin E is believed to play a role in preventing heart disease, certain kinds of cancer and cataract formation.


Almonds are also one of the best plant sources of protein. Ounce for ounce, almonds contain nearly as much protein as lean meat. A one-half cup of almonds equals one serving.


Almonds are rich in calcium, which helps build strong bones. A single ounce of almonds (20-25 almonds) provides as much calcium as one-quarter cup of milk.


Almonds are an excellent source of magnesium, which is an integral component of protein production and energy metabolism within the body. One ounce of almonds provides 21 percent of the recommended Daily Value for magnesium.


Almonds provide 15 percent of the recommended Daily Value of Phosphorus, which helps activate certain nutrients such as many B vitamins.

Folic Acid

Almonds are a source of folic acid, which has been shown to reduce the risk of neural tube birth defects when consumed prior to conception and during early pregnancy. Folic acid lowers homocysteine, a risk factor for heart disease similar to blood cholesterol.


Almonds are a good source of fiber. Studies have linked adequate dietary fiber to healthy cholesterol levels.


A recent analysis shows that almonds contain a number of phytochemicals, a newly discovered class of biologically active compounds that scientists are finding to have health-promoting benefits. Phytochemicals are thought to play a role in the prevention of major chronic diseases, including cancer and cardiovascular disease.