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].

Within a BRAIN-aligned pattern, almonds work best as a whole-food fat-and-fibre option that can displace more refined, low-satiety snacks; observational literature often groups nuts with favourable long-term health associations compared with several animal-protein sources [3]. Almond protein is typically lysine-limited, so pairing with legumes or grains improves essential amino-acid coverage across the day [2].

Key Nutritional Highlights

• Vitamin E supports wider antioxidant-network function alongside other dietary antioxidants [1].
• Plant protein ~23 g per 100 g; lysine is typically limiting for nuts and seeds [2].
• Fibre (~10 g) and calcium (~333 mg) per 100 g support micronutrient density on a weight basis (USDA baseline).
• Mostly unsaturated fats make almonds a practical whole-food fat source within mixed meals [3].
• Magnesium, phosphorus, and manganese accompany the fat-and-protein matrix (see nutrition table).

Food Context

Synergies

• Soak or sprout to reduce phytates and improve mineral bioavailability.
• Pair with legumes or grains for essential amino-acid complementarity [2].

Preparation

• Prefer plain whole or slivered almonds over heavily salted or sugar-coated products.
• Vitamin E acts within broader antioxidant networks with vitamin C, CoQ10, and polyphenols [1].

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).

9 substances in this food

Cu²⁺

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

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

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

References

[1] Vitamin E acts within broader antioxidant networks with vitamin C, CoQ10, and polyphenols. Packer & Podda 1997. Vitamin E and the Metabolic Antioxidant Network

[2] Pair with legumes or grains for essential amino-acid complementarity. Mariotti & Gardner 2019. Dietary Protein and Amino Acids in Vegetarian Diets—A Review

[3] Mostly unsaturated fats make almonds a practical whole-food fat source within mixed meals. Sun & Liu 2019. Association of Major Dietary Protein Sources with All-cause and Cause-specific Mortality: The Women’s Health Initiative (FS03-08-19)