Heart & Circulation
Almonds
A nutrient-dense tree nut providing vitamin E, magnesium, and a favorable ratio of unsaturated fat.
Heart Health
Bone Health
Skin Health
Serving
1 oz / ~23 almonds (28g)
Calories Per Serving
162
Key nutrients
Vitamin E, magnesium, monounsaturated fat, fiber
Nutrient density
38
Why it’s worth eating
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.
What you may notice
Satiety between meals
Skin hydration and texture
Markers worth tracking
LDL cholesterol
Vitamin E levels
How to eat it
Soaking raw almonds overnight softens the skin and may reduce phytic acid, making minerals slightly easier to absorb.
Pairs well with
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
Storage
Store in an airtight container; refrigerate or freeze to slow the fats from going rancid.
The numbers, per 1 oz / ~23 almonds (28g)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
6%
Calcium
6%
Iron
18%
Magnesium
4%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
3.5g
Nuts, almonds (FDC 170567)
Evidence
A
Substantial RCT literature for LDL lowering, plus a genuinely counterintuitive and well-replicated calorie correction.
Study dose vs. serving
CALORIE CORRECTION: a 28 g serving delivers 129 kcal, not the 168-170 kcal Atwater factors predict - a 32% overestimate. Measured ME: whole natural 4.42, roasted 4.86, chopped 5.04 kcal/g; almond butter (6.53) matched prediction, because intact cell walls limit fat absorption. Trials typically used 42 g/day.
Novotny JA, Gebauer SK, Baer DJ. Am J Clin Nutr. 2012;96(2):296-301. PMC3396444. Follow-up: Gebauer SK, et al. Food Funct. 2016;7(10):4231-4238. DOI 10.1039/c6fo01076h.
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
Details
Type
Protein
Season
Pantry, year-round
Forms
Whole, sliced, flour, butter, milk
Price
Mid
Bioactive
Monounsaturated fat plus fibre and a rigid cell-wall matrix
Heat stable
Partial - roasting raises metabolizable energy slightly
Watch
Aflatoxin risk in improperly stored nuts (EU/FDA regulated).
Reliability
4 / 5
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