California Almonds are great for when it comes to nutrition. Just a handful of them a day is a tasty way for your patients to get more of the crucial nutrients they need to stay healthy.
Whole almonds are a naturally high source of vitamin E, calcium, magnesium and potassium. Additionally, they are a natural source of protein and naturally high in fiber, while being naturally low in sugars.
Plus, a 1 ounce serving has 13g of good unsaturated fats, just 1g of saturated fat, is naturally salt-free and is always cholesterol free. Almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin when compared ounce for ounce.
Here's 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 |
158 |
185 |
|
PROTEIN (G) |
6.0 |
4.1 |
5.2 |
4.2 |
2.2 |
2.6 |
5.8 |
4.3 |
|
TOTAL FAT (G) |
14.0 |
18.8 |
12.4 |
17.2 |
21.5 |
20.4 |
12.6 |
18.5 |
|
SATURATED FAT (G) |
1.1 |
4.3 |
2.2 |
1.3 |
3.4 |
1.8 |
1.5 |
1.7 |
|
POLYUNSATURATED FAT (G) |
3.4 |
5.8 |
2.2 |
2.2 |
1.4 |
6.1 |
3.8 |
13.4 |
|
MONOUNSATURATED FAT (G) |
8.8 |
7.0 |
6.7 |
12.9 |
16.7 |
11.6 |
6.6 |
2.5 |
|
CARBOHYDRATES (G) |
6.1 |
3.5 |
8.6 |
4.7 |
3.9 |
3.9 |
7.9 |
3.9 |
|
DIETARY FIBER (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 |
0.1 |
0 |
0.1 |
0 |
|
NIACIN (MG) |
1.0 |
0.1 |
0.3 |
0.5 |
0.7 |
0.3 |
0.4 |
0.3 |
|
VITAMIN E (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 |
1.2 |
0.8 |
With such a rich array of nutrients and other healthful benefits, it's hard to think of a reason not to tell your patients about almonds. Their subtle, buttery taste makes healthy snacking something to look forward to and they're convenient and easy for your patients to enjoy any time of the day. Looks like simple just got simpler.
Good news about good fat: US guidelines recommend that the majority of your fat intake be unsaturated. One serving of almonds (30g) has 13g of unsaturated fat and only 1g of saturated fat. Furthermore, research has shown that a handful of almonds as part of a diet low in saturated fat helps to maintain healthy blood cholesterol levels and a healthy heart.
