Almonds

Overview

Almonds are a nutrient-dense nut that contribute vitamin E, magnesium, fibre, and mostly unsaturated fats alongside plant protein. Their vitamin E can support wider antioxidant “network” function (working in concert with other dietary antioxidants rather than in isolation) [1].

In a BRAIN-aligned pattern, almonds are most useful as a whole-food fat-and-fibre option (e.g., in snacks or meals) that can help displace more refined, low-satiety foods; observational nutrition literature commonly groups nuts with more favourable long-term health associations compared with several animal-protein sources [3]. As with most nuts and seeds, almond protein is typically lysine-limited, so pairing with legumes or grains can improve essential amino-acid coverage across the day [2].

Food Context

Synergies

• Soak to reduce phytates and improve mineral bioavailability; soaking and sprouting reduces phytates in legumes/grains, improving non-heme iron and zinc bioavailability
• Pair with legumes for complete amino acid profile; pair with soy or legumes for amino acid complementarity
• Part of diverse nut/seed intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience

Preparation

• Supports antioxidant networks; vitamin E works within antioxidant networks with vitamin C, CoQ10, and polyphenols, with these compounds regenerating each other in vivo

Essential Amino Acid Profile

Almonds provide plant protein but are not a complete protein; lysine is typically limiting for nuts and seeds.

Protein pairing strategy:

Pair with legumes or grains to complete essential amino acid coverage.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	633 kcal	—
Protein	23.3 g	—
Total fat	56.7 g	—
Saturated fat	5 g	—
Carbohydrates	13.3 g	—
Fibre	10 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	3.6 mg	20%
Calcium	333 mg	33.3%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, ALMONDS, FDC ID 2074342, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

8 substances in this food

Copper

Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay

Linoleic Acid (LA, n-6)

Essential omega-6; precursor to arachidonic acid and eicosanoids

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

Vitamin B2 (Riboflavin)

FMN/FAD coenzymes; redox balance; supports methylation via MTHFR

Vitamin E (Tocopherols/Tocotrienols)

Lipid-phase antioxidant; protects PUFA (DHA) in membranes

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

References

[1] Vitamin E antioxidant network and interactions Packer et al. 1997

[2] Plant protein adequacy and typical limiting amino acids in vegetarian patterns Mariotti & Gardner 2019

[3] Protein source patterns (including nuts) and long-term health outcomes (cohort evidence) Sun et al. 2019