Almonds are an excellent source of vitamin E, magnesium, and riboflavin, and a good source of fiber and phosphorus. A one-ounce serving has 13 grams of “good” unsaturated fats just 1 gram of saturated fat, and as always, almonds are cholesterol-free.1 When compared ounce for ounce, almonds are the tree nut highest in vitamin E and riboflavin and provide 6 grams of protein.2 Almonds are naturally salt-free and low in sugar.
Good news about fat: U.S. Dietary Guidelines recommend that the majority of your fat intake be unsaturated. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.
Nutritional Benefit |
Amount per serving |
Percentage of daily recommended intake |
Protein |
6g |
N/A |
Fiber |
4g |
13% |
Calcium |
75mg |
6% |
Iron |
1mg |
4% |
Vitamin E |
7.3mg |
50% |
Riboflavin |
0.3mg |
25% |
Potassium |
210mg |
4% |
Niacin |
1mg |
5% |
“Good” Monounsaturated Fats |
9g |
N/A |