Almonds are standouts among healthy foods, as they contain important nutrients like magnesium and B vitamins which help convert food to energy. "Research shows that people with low magnesium levels tend to tire more quickly during exercise due to magnesium's role in energy metabolism," explains Rachel Berman, RD, the author of Boosting Your Metabolism for Dummies and the director of nutrition at CalorieCount.com. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,408 kJ (576 kcal) |
| Carbohydrates | 21.69 g |
| - Starch | 0.74 g |
| - Sugars | 3.89 g |
| - Lactose | 0.00 g |
| - Dietary fiber | 12.2 g |
| Fat | 49.42 g |
| - saturated | 3.731 g |
| - monounsaturated | 30.889 g |
| - polyunsaturated | 12.070 g |
| Protein | 21.22 g |
| - Tryptophan | 0.214 g |
| - Threonine | 0.598 g |
| - Isoleucine | 0.702 g |
| - Leucine | 1.488 g |
| - Lysine | 0.580 g |
| - Methionine | 0.151 g |
| - Cystine | 0.189 g |
| - Phenylalanine | 1.120 g |
| - Tyrosine | 0.452 g |
| - Valine | 0.817 g |
| - Arginine | 2.446 g |
| - Histidine | 0.557 g |
| - Alanine | 1.027 g |
| - Aspartic acid | 2.911 g |
| - Glutamic acid | 6.810 g |
| - Glycine | 1.469 g |
| - Proline | 1.032 g |
| - Serine | 0.948 g |
| Water | 4.70 g |
| Vitamin A | 1 IU |
| - beta-carotene | 1 μg (0%) |
| - lutein and zeaxanthin | 1 μg |
| Thiamine (vit. B1) | 0.211 mg (18%) |
| Riboflavin (vit. B2) | 1.014 mg (85%) |
| Niacin (vit. B3) | 3.385 mg (23%) |
| Pantothenic acid (B5) | 0.469 mg (9%) |
| Vitamin B6 | 0.143 mg (11%) |
| Folate (vit. B9) | 50 μg (13%) |
| Choline | 52.1 mg (11%) |
| Vitamin E | 26.2 mg (175%) |
| Vitamin K | 0.0 μg (0%) |
| Calcium | 264 mg (26%) |
| Iron | 3.72 mg (29%) |
| Magnesium | 268 mg (75%) |
| Manganese | 2.285 mg (109%) |
| Phosphorus | 484 mg (69%) |
| Potassium | 705 mg (15%) |
| Sodium | 1 mg (0%) |
| Zinc | 3.08 mg (32%) |
Source: USDA Nutrient Database | |
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