Top Nutrients in Almonds

August 2, 2019

We’ve all heard almonds are good for you. But have you ever wondered why exactly they are good for you? One serving of almonds (1 oz or about 23 almonds) contain many great vitamins and minerals that your body needs. But let’s go over the main nutrients that make almonds a great snack to include in your diet.


Fiber is a nutrient that promotes gut wellness and can aid in many other health conditions, such as heart disease and Type 2 diabetes1. The recommended amount is 28g of fiber per day, which you can do by including fruits, veggies, legumes, and whole grains in your diet. In just one serving, Blue Diamond almonds provide 3g of fiber (11% DV), making them a good source of fiber.


Protein is a macronutrient that is an essential component of muscle, skin, hair, antibodies, hormones, and other cell structures. Protein needs are different for everyone, the recommended daily amount is 0.8g per kg of body weight. For example, a 120 LB woman would need about 44g of protein per day. Sources of protein include fish, chicken, eggs, beans, and nuts. In one serving, Blue Diamond almonds provide 6g of protein.


Dietary fat is an essential macronutrient that supports cell growth, protects organs, and aids in hormone production. Specifically, unsaturated fat which includes both monounsaturated and polyunsaturated fatty acids, may help reduce risk of cardiovascular disease2. About 20% - 35% of your calories should come from dietary fat, most should be from mono and polyunsaturated fat sources, such as fatty fish, oils, avocados, seeds, and nuts. Blue Diamond almonds can help meet your dietary fat goals by providing 13g of unsaturated fat in one serving.

1 Academy of Nutrition and Dietetics. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. 2015. Accessed May 28, 2019
2Academy of Nutrition and Dietetics. Position of the Academy of Nutrition and Dietetics: Dietary Fatty Acids for Healthy Adults. 2014. Accessed May 29, 2019

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