Almonds: Nutrient Profile
What is Almonds richest in? Below are the vitamins, minerals and amino acids that 100 g of Almonds delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Almonds: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin E | 26 mg | 🟢 171% | Protects cells (antioxidant) |
| 2 | Vitamin B2 (Riboflavin) | 1.1 mg | 🟢 88% | Energy & cell health |
| 3 | Vitamin B3 (Niacin) | 3.6 mg | 🟡 23% | Energy, skin & nerves |
| 4 | Vitamin B1 (Thiamine) | 0.2 mg | 🟡 17% | Turns carbs into energy |
| 5 | Vitamin B9 (Folate) | 44 mcg DFE | 🟡 11% | Cell division; pregnancy |
| Minerals | ||||
| 1 | Copper | 1.0 mg | 🟢 114% | Iron use; connective tissue |
| 2 | Manganese | 2.2 mg | 🟢 95% | Bone & metabolism |
| 3 | Magnesium | 270 mg | 🟢 64% | Muscle, nerves & energy |
| 4 | Phosphorus | 481 mg | 🟡 38% | Bones & cellular energy |
| 5 | Zinc | 3.1 mg | 🟡 28% | Immunity & healing |
| 6 | Calcium | 269 mg | 🟡 21% | Bones & teeth |
| 7 | Iron | 3.7 mg | 🟡 21% | Carries oxygen in blood |
| 8 | Potassium | 733 mg | 🟡 16% | Blood pressure & fluid balance |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 6.2 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 2.6 g | 🟡 | Cellular energy & detox |
| 3 | Arginine | 2.5 g | 🟡 | Blood flow (nitric oxide) |
| 4 | Leucine | 1.5 g | 🟡 | Builds muscle (BCAA) |
| 5 | Glycine | 1.4 g | 🟡 | Collagen, calm & sleep |
| 6 | Phenylalanine | 1.1 g | 🟡 | Dopamine & focus |
| 7 | Alanine | 1.0 g | 🟡 | Energy (glucose cycle) |
| 8 | Proline | 1.0 g | 🟡 | Collagen & joints |
| 9 | Serine | 0.9 g | 🟡 | Cell membranes & brain |
| 10 | Valine | 0.9 g | 🟡 | Muscle & energy (BCAA) |
| 11 | Isoleucine | 0.8 g | 🟡 | Muscle & energy (BCAA) |
| 12 | Threonine | 0.6 g | ⚪ | Collagen & gut lining |
| 13 | Lysine | 0.6 g | ⚪ | Collagen & immunity |
| 14 | Histidine | 0.5 g | ⚪ | Histamine & blood |
Values are per 100 g of the USDA FoodData Central record FDC 170567, “Nuts, almonds” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.