Almond nutrition facts. Almonds are praised for a variety of health benefits, and most of us know that they are, generally speaking, good for you. But they're also full of fat. Does this make them unhealthy? What about being bad for your diet? What exactly are the benefits and pitfalls of almonds, and what foods should we pair them with in order to get a full spectrum of benefits? And finally, are they better for you than peanuts? Read on to find out!

Tree Nut

Almonds are a tree nut, which means that they consist primarily of fat, although they also have some carbohydrates and protein. They're a calorie-dense food, which means that a small amount of almonds can pack a wallop of calories. For this reason, you should always eat them in moderation, because if you overdo it, you're liable to pack on a few pounds. (And being overweight is one of the most unhealthy things out there.)


Here's a few almond nutrition details. They contain a good amount of riboflavin, vitamin E (in fact, they're one of the best sources of vitamin E—a potent antioxidant—out there), magnesium, phosphorous, copper, calcium (one ounce of almonds has the same amount of calcium as 1/4 a cup of milk), iron, zinc, potassium, and manganese. These are all important nutrients. Almonds also have a fair amount of fiber, which is good for your digestive system, helps make you feel full (so you're less likely to overeat), and may be good for your cholesterol. Bonus!

Protective Properties

There is evidence that almonds may help protect against both cancer and heart disease, including lowering your cholesterol. They contain the same kind of flavonoids found in red wine (believe it or not, red wine can help lower your cholesterol), antioxidants that help get rid of nasty free radicals. They are also high in monounsaturated fatty acids, similar to olive oil, which is purported to be good for your cardiovascular system.

A Fat Benefit

In addition to all this stuff, the fat content in almonds can help your body to absorb nutrients from other sources. Many of the vitamins and nutrients found in salad, for example, are fat-soluble vitamins that your body can only absorb if you eat some fat along with the salad. For that reason, almost are one of the best foods to add to a salad; and they're easy, too—just grab a handful and toss them in the bowl.

Almonds Vs Peanuts

Finally, I want to give my verdict on the old almonds versus peanuts debate. Is one healthier than the other? At first glance, they might seem really similar. But there are a lot more differences than you think. For one thing, peanuts aren't even nuts—they're legumes! So with this in mind, I'm here to tell you that almonds are a better choice. Don't get me wrong—peanuts aren't bad for you, but almonds are a superior choice. They have more benefits and less drawbacks (for example: peanuts are linked with far more food allergies, and in addition, they contain aflatoxins, which are known carcinogens).

Thanks for reading these almond nutrition facts. If you want to learn about more nuts, try pistachios and walnuts!