Almonds are a popular and historically important nut whose consumption originated in Greece. Today, they are grown primarily in warm Mediterranean countries and eaten around the world in main dishes, baked goods, salads or on their own as a great snack. Almonds bought at the grocery store are raw (plain dried), roasted or lightly salted. Almonds should be stored in a cool, dry place to maximize their shelf life.


  • Almonds are a great source of Vitamin E or “tocopherol”, as it is also known. Vitamin E plays many roles in immune function, including protecting against some diseases and acting as an antioxidant.
  • Almonds are a good source of magnesium, which is involved in proper bone, nerve, and muscle function. Magnesium is an important mineral and plays a role in the functions of most cells in the body.
  • Almonds, like most nuts, contain essential fatty acids such as omega-6, which is an essential fat that the body cannot produce itself, and must receive from external food sources.

Nutritional Value of ¼ cup (28g) Almonds

  • 164 calories
  • 6 g carbohydrates
  • 4 g fibre
  • 6 g protein
  • 14 g fat
  • 26% daily value of magnesium


Did You Know

Technically, almonds are not a nut, they are the seed of the fruit from an almond tree. However, they are usually considered part of the nut family because they grow similarly to tree nuts and their nutritional composition is also similar to other nuts.