Almonds

Overview

Almonds are a nutrient-dense source of vitamin E, magnesium, fibre, unsaturated fats and plant protein. Human feeding studies suggest that substituting almonds for refined snack foods can improve blood-lipid and post-meal glucose responses while supporting satiety [1–3].

Within a BRAIN-aligned pattern, almonds are a practical whole-food snack or meal component. Their protein is relatively low in lysine, so almonds should contribute to a varied protein pattern rather than be treated as a complete protein source [4].

Key Nutritional Highlights

• Rich in vitamin E, magnesium, fibre and unsaturated fats.
• Substituting almonds for refined snacks may support healthier blood-lipid and post-meal glucose responses [1–3].
• A practical whole-food snack that can support satiety [3].
• Almond protein is relatively low in lysine; include varied protein sources, particularly legumes [4].

Food Context

Synergies

• Pair with legumes for lysine complementarity; grains are typically lysine-limited and are not a lysine rescue for almonds [4].

Preparation

• Prefer plain whole or slivered almonds over heavily salted or sugar-coated products.
• Soaking can remain an optional texture or tolerability preference. Direct almond research does not support soaking as a mineral-bioavailability strategy: phytate changes were small (−12% to +10%) and mineral concentrations often fell, especially in chopped nuts [5]. Soaking also did not improve gastrointestinal tolerance [6].

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 to improve lysine coverage. Grains are typically lysine-limited as well and should not be treated as the lysine complement to almonds.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	579 kcal	—
Protein	21.2 g	—
Total fat	49.9 g	—
Saturated fat	3.8 g	—
Carbohydrates	21.6 g	—
Sugars	4.4 g	—
Fibre	12.5 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	3.7 mg	20.6%
Magnesium	270 mg	64.3%
Phosphorus	481 mg	68.7%
Manganese	2.2 mg	94.7%
Calcium	269 mg	26.9%
Copper	1 mg	114.6%
Vitamin B2	1.1 mg	87.5%
Vitamin E	25.6 mg	170.9%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Linoleic Acid	12.3 g	—

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, Nuts, almonds, FDC ID 170567, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

9 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Cu²⁺

Copper

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

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Linoleic Acid (LA, n-6)

Essential omega-6; precursor to arachidonic acid and eicosanoids

Mg²⁺

Magnesium

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

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

Vitamin B2 (Riboflavin)

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

Vitamin E (Tocopherols/Tocotrienols)

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

References

[1] Jung et al. (2018). The effect of almonds on vitamin E status and cardiovascular risk factors in Korean adults: a randomized clinical trial. Randomized trial in overweight/obese Korean adults: 56 g almonds/day increased plasma α-tocopherol and lowered total, LDL and non-HDL cholesterol versus an isocaloric cookie.

[2] Berryman et al. (2015). Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults With Elevated LDL-Cholesterol: A Randomized Controlled Trial. Controlled-feeding crossover in adults with elevated LDL-C: 1.5 oz almonds/day substituted for an isocaloric muffin lowered LDL-C, non-HDL-C and abdominal fat.

[3] Tan & Mattes (2013). Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Randomized trial: 43 g almonds/day with meals or as snacks lowered post-meal glucose; snack intake reduced hunger, and body weight did not increase over four weeks.

[4] Mariotti & Gardner (2019). Dietary Protein and Amino Acids in Vegetarian Diets—A Review. Review of vegetarian protein and amino acids: nut and seed proteins are typically lysine-limited, as are cereal proteins; legumes are the lysine-rich plant complement.

[5] Kumari et al. (2020). Does ‘activating’ nuts affect nutrient bioavailability?. Soaking whole and chopped almonds changed phytate by only −12% to +10%, lowered mineral concentrations especially in chopped nuts, and did not improve phytate:mineral molar ratios.

[6] Taylor et al. (2018). The effects of ‘activating’ almonds on consumer acceptance and gastrointestinal tolerance. 30 g/day soaked almonds did not improve gastrointestinal tolerance or acceptance; whole soaked almonds had higher phytate than unsoaked (563 vs 531 mg/100 g).