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Dry Fruits / almonds nutrition facts 100 gms

What Is The Nutritional Value Of Almonds? - AlphonsoMango.in

What Is The Nutritional Value Of Almonds?

What Is The Nutritional Value Of Almonds?

Almonds are a popular nut eaten by people all over the world. They have been enjoyed for centuries and are known for their delicious taste.

They are considered a nutrient-dense food, providing a high amount of nutrients for relatively low calories.

They have been linked to various health benefits, including improved heart health, reduced risk of certain chronic diseases, and improved digestion.

But did you know that they also offer a range of health benefits?

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California Almonds

Mamra Badam

Cut Badam

Here are some almond nutrition facts that may surprise you:

1. Contains healthy fats

Most nuts are high in fat, but not all fats are equal. It contains primarily unsaturated fats, the good fats that can help lower cholesterol levels and reduce the risk of heart disease.

2. Good source of fibre

Fibre is vital for maintaining a healthy digestive system. It is an excellent source of insoluble and soluble fibre.

It can help keep your digestion and may also help lower the risk of diseases like heart disease and diabetes.

3. They are an excellent source of vitamins and minerals.

It is a good source of vitamins E and B2 (riboflavin) and minerals like magnesium, copper, and manganese.

Also, contain small amounts of other minerals and vitamins.

4. It helps to protect against some chronic diseases.

Some research suggests these nuts may help protect against chronic diseases like heart disease and Alzheimer’s.

Scientists are researching the same to confirm these potential health benefits.

Still, it’s certainly possible to help keep you healthy in the long term.

5. Badam is a portion of delicious and versatile food.

Not only are mamra badam nutritious, but they’re also delicious and versatile. You may eat them as a snack, add them to your favourite recipes, or garnish or topping for other dishes. No matter how you enjoy them, they are a great addition to your diet. 

Now that you know more about almond nutrition, why try incorporating them into your diet? 

They make delicious snacks that offer many potential health benefits. Give California almonds a try today!

Almonds are Rich in

It is a delicious and popular nut enjoyed by people worldwide.

But did you know that they offer more than just great taste?

They are packed with nutrients that can offer a range of health benefits. Here are some critical almond nutrition facts that you may not have been aware of:

  • It’s a good source of protein. Just 100 grams of this contains 21.9 grams of protein.
  • Good source of healthy fats.
  • One hundred grams of these nuts contains 50 grams of healthy, monounsaturated fat.
  • Almost 50% of these nuts have helpful fats, which help digestion.
  • It has multiple vitamins and minerals. 
  • Including vitamin E, magnesium, and copper.
  • They have a low glycemic index of 0, meaning they shouldn’t cause a spike in blood sugar levels.

Proteins in Almonds 

They are a plant-based protein source and provide other essential nutrients such as healthy fats, fibre, and vitamins and minerals.

As mentioned above, they are a good source of protein.

Proteins are essential nutrients that play multiple roles in the body, including building and repairing tissues, making enzymes and hormones, and cell signalling.

Almonds are a good source of protein, with about 21.15 grams of protein per 1 cup (100 grams) serving. 

Badam can be a healthy addition to a balanced diet, helping to increase overall protein intake.

Carbohydrates in almonds

Do you know Almonds are the best nuts for Diabetics with a 0 glycemic index?

- 100 grams of this nut contains 21.8 grams of carbs, 3 of which are fibre. It makes them a low-carb-friendly food.

Healthy Fats in Almonds

It is also an excellent natural nut source of healthy fats. One hundred grams of Badam contains 50 grams of fat.

A beneficial type of fat in these nuts is Monounsaturated fats, as they can help reduce harmful cholesterol levels, which enables you to lower the risk of heart disease.

Vitamins and Minerals in Almonds

In addition to protein and healthy fats, they are a good source of several vitamins and minerals. These include vitamin E, magnesium, and copper.

Vitamin E is a significant antioxidant that helps naturally to protect cells from damage. 

Copper is essential for proper nerve and brain function.

Magnesium is involved in nearly 300 biochemical reactions in the body. It is needed for energy production, muscle contraction, and blood sugar control.

Almonds and Blood Sugar

One of the most impressive almond nutrition facts is that these nuts have a relatively low glycemic index (GI).

The GI measures how quickly blood sugar levels rise after eating food. Foods with a high GI cause a quick spike in blood sugar, while foods with a low GI have a slower and more gradual effect.

Studies have shown that they can help keep blood sugar levels under control.

In one study, those with type 2 diabetes who ate diet-rich nuts had better blood sugar control than those who didn’t eat almonds.

The Bottom Line

A delicious and nutritious nut. Badam has a variety of health benefits.

These fantastic nuts are a good source of protein, healthy fats, vitamins, and minerals.

They also have a low glycemic index, making them a good choice for people with diabetes or blood sugar issues.

So, next time you’re looking for a snack, reach for a handful of almonds!

Almonds for Skin

Almond oil nourishes and softens your skin if applied to the skin. It contains Vitamin E, which is good for the skin.

While they are nutritious, it’s important to remember that they are also high in calories.

One hundred grams of Almonds contains 578 calories.

They should be eaten in moderation as part of a healthy, balanced diet.

As you can see, these nuts are more than just a tasty snack; they also offer various health benefits. So, next time you’re reaching for a snack, include some almonds!

Badam for Body Building

They are not just nutritious snacks, but they can also be beneficial for bodybuilders. They contain protein, healthy fats, and vitamins and minerals essential for muscle growth and recovery.

Heart friendly

They are heart-friendly as they are rich in monounsaturated fats and antioxidants. These nuts are cholesterol-free and low in saturated fats. They also contain fibre, copper, magnesium, manganese, phosphorus, riboflavin (vitamin B2), and calcium. Eating soaked almonds can help reduce bad cholesterol levels and keep your heart healthy.

Soak 10-12 almonds(badam) overnight and have them on an empty stomach on an empty stomach first thing in the morning.

You could also add them to your breakfast cereal or oatmeal.

How almonds help you with weight loss

Amazing Nuts are often touted as a weight-loss-friendly food.

While they are high in calories, they are also rich in nutrients that can help you lose weight and keep it off.

For instance, they are a good source of protein and fibre. Protein helps promote satiety, while fibre helps you feel full and satisfied after eating.

Furthermore, studies have shown that eating Badam can help boost weight loss.

In one study, participants who ate a diet rich in almonds lost more weight and body fat than those who didn’t eat nuts.

Another study found that people who added badam to their diet lost more weight and body fat than those who followed a calorie-restricted diet without the nuts.

Some key almond nutrition facts are beneficial. 

These nuts can be good for your health. Please include them in your diet today and enjoy the numerous benefits they have to offer!

It also contains healthy fats, which reduce and maintain the comprehensive body mass index and help make you lose weight in the belly part.

These nuts are not beneficial for dogs.

Nutritional values per 100 Grams



Badam Calories


Glycemic Index




% Daily Value*


308 KJ (74 kcal)

Total Fat

50 g


Saturated fat

3.9 g


Polyunsaturated fat

12.4 g


Monounsaturated fat

29.1 g



0 mg



1.2 mg



732 mg


Total Carbohydrate

21.8 g


Dietary fiber

12.8 g



4.8 g



21.9 g



Vitamin A equivalent

0 μg



0 μg


lutein zeaxanthin

0 μg


Thiamine (B1)

0.211 mg


Riboflavin (B2)

1.014 mg


Niacin (B3)

3.385 mg


Pantothenic acid (B5)

0.647 mg


Vitamin B6

0.13 mg


Folate (B9)

41 μg


Vitamin B12

0 μg



0 mg


Vitamin C

0 mg


Vitamin E

26.2 mg


Vitamin K

4.2 μg




262 mg



0.3 mg



3.9 mg



263 mg



139 mg



484 mg



209 mg



1.9 mcg



14.9 mg



0.82 mg


Other Constituents





*percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Units :  μg = micrograms, mg = milligrams, IU = International units

†Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database

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