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Nutrition Value and Calories of Almond

The sweet almond contains about 26% carbohydrates (12% dietary fiber, 6.3% sugars, 0.7% starch and the rest miscellaneous carbohydrates), and may therefore be made into flour for cakes and cookies (biscuits) for low-carbohydrate diets. A standard serving of almond flour, 1 cup, contains 20 grams of carbohydrates, of which 10 g is dietary fiber, for a net of 10 g of carbohydrate per cup. This makes almond flour very desirable for use in cake and bread recipes by people on carbohydrate-restricted diets.

Almonds are a rich source of vitamin E, containing 26 mg per 100 g (Table). They are also rich in dietary fiber, B vitamins, essential minerals and monounsaturated fat (see nutrient table), one of the two "good" fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols, associated with cholesterol-lowering properties.

Potential health benefits, which have not been scientifically validated, include improved complexion and possibly a lower risk of cancer. Preliminary research associates consumption of almonds with elevating blood levels of high density lipoproteins and lowering low density lipoproteins. A preliminary trial showed that, in spite of the high fat content of almonds, using them in the daily diet might lower several factors associated with heart disease, including cholesterol and blood lipids.

Almonds contain polyphenols in their skins consisting in a combination of flavonols, flavan-3-ols, hydroxybenzoic acids and flavanones analogous to those of certain fruits and vegetables.

Almonds may cause allergy or intolerance. Cross-reactivity is common with peach allergens (lipid transfer proteins) and tree nut allergens.

Amino Acids g/100g Nuts
Tryptophan 0.19
Threonine 0.68
Lysine 0.60
Leucine 1.47
Isoleucine 0.69
Methionine 0.19
Cysteine 0.28
Phenylalanine 1.15
Tyrosine 0.53
Valine 0.80
Arginine 2.47
Tyrosine

0.53

Nutrition Facts

Serving Size
1 oz (24 whole kernels) (28.3 g)

Amount Per Serving
Calories
163
Calories from Fat
126
% Daily Value*
Total Fat
14.0g
22%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Polyunsaturated Fat
3.4g
Monounsaturated Fat
8.7g
Cholesterol
0mg
0%
Sodium
0mg
0%
Total Carbohydrates
6.1g
2%
Dietary Fiber
3.5g
14%
Sugars
1.1g
Protein
6.0g

Vitamin A 0% Vitamin C 0%
Calcium 7% Iron 6%