Nutritional benefits

A key element of the Mediterranean diet from time immemorial, the almond has a rich nutritional profile and, like other nuts and dried fruit, is essential to maintaining a healthy diet.

For example, it has a high fat content (particularly unsaturated fats; in other words, those that benefit cardiovascular health) and is a great source of good-quality plant proteins rich in essential amino acids.

It has a high calorific value, but this is precisely why it has such great satiating power.

Its mineral content includes calcium. In fact, it is one of the plant sources that is richest in calcium. Almond milk is often therefore used as a substitute for cow’s milk in cases of intolerance, and its consumption is recommended to strengthen the bones and prevent osteoporosis. This is partly due to its phosphorus content, which also guarantees good bone quality.

Moreover, it has moderate quantities of group B vitamins and is a good source of vitamin E, which has an antioxidant action (in addition to significant quantities of zinc and phytosterols).

The above means that almonds are often recommended for growing children and athletes.

Vitamins

Component
vitamin A retinol equivalents of retinol and carotenoid activities
vitamin D
vitamin E alpha tocopherol equivalents of vitamers E activities
folate, total
niacin equivalents, total
riboflavin
thiamine
vitamin B12
vitamin B6, total
vitamin C (ascorbic acid)
Value/unit
0μg
0μg
24mg
70μg
5,3mg
0,78mg
0,21mg
0μg
0,11mg
trace mg

Proximals

Componet
Alcohol (ethanol)
Energy, total
fat, total (total lipids)
protein, total
water(moisture)
Value/unit
0g
2453 (589)KJ (Kcal)
45,22g
19,1333g
5,8682g

Carbohydrates

Component
fibre, total dietary
carbohydrates
Value/unit
8,3475g
6,2038g

Fats

Component
22:6 n-3 fatty acid (docosahexaenoic acid)
fatty acids, total monounsaturated
fatty acids, total polyunsaturated
fatty acids, total saturates
fatty acid 12:0 (lauric)
fatty acid 14:0 (myristic acid)
fatty acid 16:0 (palmitic acid)
fatty acid 18:0 (stearic acid)
cis-fatty acid 18:1 n-9 (oleic acid)
cholesterol
fatty acid 18:2
fatty acid 18:3
fatty acid 20:4 n-6 (arachidonic acid)
fatty acid 20:5 (eicosapentaenoic acid)
Value/unit
--
27,98g
11,14g
4,32g
--
0,03g
2,98g
1,08g
27,3g
0mg
11,06g
0,05g
--
--

Minerals

Component
calcium
iron, total
potassium
magnesium
sodium
phosphorus
iodide
selenium, total
zinc (zinc)
Value/unit
248,25mg
3,5875mg
767,25mg
258,125mg
10,3625mg
524,875mg
2μg
4μg
3,6mg

According to figures from the Ministry of Science and Innovation’s Spanish Food Composition Database (BEDCA), the almond has the following attributes:

High unsaturated fat content (39 g for each 100 g)

According to the Spanish Agency for Food Safety and Nutrition (AESAN), “it has been shown that substituting saturated fats with unsaturated fats in the diet lowers the cholesterol in the blood. A high level of cholesterol is a coronary heart disease risk factor”.

Source of plant-based proteins (19 g for each 100 g)

The almond contains high-quality proteins rich in essential amino acids, according to the MAPA.

High fibre content (8 g for each 100 g)

It stands out above other nuts and dried fruits.

High vitamin E content (24 mg for each 100 g)

Vitamin E “helps to protect the cells against oxidative damage”, according to the AESAN. Just 50 g of raw almond provides 100% of the recommended daily intake.

High phosphorus, magnesium, calcium and zinc content, and a source of iron

A 20 g serving of raw almond provides 15% of the recommended daily intake for phosphorus and magnesium, and around 6% of those recommended for iron, potassium and calcium.

Because of the above, the four countries targeted by the campaign all recommend the regular consumption of almonds and other nuts and dried fruit.

These are the guidelines published by the different States, according to the European Commission:

    • Spain: “Nuts and dried fruits are a source of fibre, plant-based proteins and omega-3 fatty acids: unsaturated fats that benefit cardiovascular health”.
    • Germany: “25 g of nuts and dried fruit can substitute a portion of fruit”.
    • France: “[Consume] a handful of salt-free nuts and dried fruit a day”.
    • Portugal: “Consume nuts and dried fruit as part of your diet”.