Almonds
A nutrient-dense tree nut providing vitamin E, magnesium, and a favorable ratio of unsaturated fat.
Heart Health
Bone Health
Energy
Almonds are loaded with vitamin E, magnesium, healthy fats, and protein. Regular consumption supports heart health, weight management, and skin health. Enjoy them raw, roasted, or as almond butter.
Almonds
Per
1 oz / ~23 almonds (28g)
Calories
162
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
6%
Magnesium
18%
Potassium
4%
Calcium
6%
Fiber
3.5g
Nutrition Highlights
Vitamin E, magnesium, monounsaturated fat, fiber
Fuhrman ANDI chart, grouped with peanuts, unsalted, 0.25 cup
Nutrition Density Score (ANDI Score)
38
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Soaking raw almonds overnight softens the skin and may reduce phytic acid, making minerals slightly easier to absorb.
Absorption Boost
Foods with vitamin C — supports vitamin E's antioxidant recycling
Eaten with meals — almonds' fat helps you absorb fat-soluble vitamins from other foods on the plate
Use Caution If
You have a tree nut allergy — avoid entirely
You're managing calorie intake closely — almonds are calorie-dense; portion matters more than with most whole foods
Storage
Store in an airtight container; refrigerate or freeze to slow the fats from going rancid.
Biomarkers to Track
Subjective
(Daily)
Satiety between meals
Skin hydration and texture
Objective
(Quarterly)
LDL cholesterol
Vitamin E levels