When it comes to nutrients, California Almonds really shine. Gram for gram, they’re one of the most nutrient-rich tree nuts on earth. They boast the most fibre of any tree nut and are hignh in monounsaturated fat, the type of fat emphasized in the Mediterranean diet.
Almonds offer natural goodness in every bite. A natural source of protein, almonds are high in fibre and monounsaturated fat in addition to 9 essential nutrients, including vitamin E and calcium. .
Compared gram for gram, almonds are the tree nut highest in protein, fibre, vitamin E, calcium, riboflavin, and niacin. Talk about a petite package packing a powerful punch!
Check out how almond nutrients stack up to other tree nuts.
nutrient comparison chart for tree nuts
|
Based on a one-ounce portion. |
ALMOND |
BRAZIL |
CASHEW |
HAZELNUT |
MACADAMIA |
PECAN |
PISTACHIO |
WALNUT |
|
CALORIES |
163 |
186 |
157 |
178 |
204 |
196 |
159 |
185 |
|
PROTEIN (G) |
6.0 |
4.1 |
5.2 |
4.2 |
2.2 |
2.6 |
5.8 |
4.3 |
|
DIETARY FIBRE (G) |
3.5 |
2.1 |
0.9 |
2.7 |
2.4 |
2.7 |
2.9 |
1.9 |
|
POTASSIUM (MG) |
200 |
187 |
187 |
193 |
104 |
116 |
291 |
125 |
|
MAGNESIUM (MG) |
76 |
107 |
83 |
46 |
37 |
34 |
34 |
45 |
|
ZINC (MG) |
0.9 |
1.2 |
1.6 |
0.7 |
0.4 |
1.3 |
0.6 |
0.9 |
|
COPPER (MG) |
0.3 |
0.5 |
0.6 |
0.5 |
0.2 |
0.3 |
0.4 |
0.5 |
|
VITAMIN B6 (MG) |
0 |
0 |
0.1 |
0.2 |
0.1 |
0.1 |
0.5 |
0.2 |
|
FOLATE (MCG) |
14 |
6 |
7 |
32 |
3 |
6 |
14 |
28 |
|
RIBOFLAVIN (MG) |
0.3 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
NIACIN (MG) |
1.0 |
0.1 |
0.3 |
0.5 |
0.7 |
0.3 |
0.4 |
0.3 |
|
ALPHA-TOCOPHEROL (MG) |
7.4 |
1.6 |
0.3 |
4.3 |
0.2 |
0.4 |
0.7 |
0.2 |
|
CALCIUM (MG) |
75 |
45 |
10 |
32 |
24 |
20 |
30 |
28 |
|
IRON (MG) |
1.1 |
0.7 |
1.9 |
1.3 |
1.1 |
0.7 |
1.1 |
0.8 |
Source: U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for
Standard Reference, Release 24. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl.
The red number indicates the highest value.
Click here to download and print the nutrient comparison chart for tree nuts.
