Almonds are a very useful food. Almond flour is a good substitute for wheat flour for those who are sensitive to gluten, making very nice breads and pastries. Also, Almonds can be made into very adequate milk substitute for those who are lactose intolerant by processing a few nuts in a cup of water in a blender.
You may add them until you get the consistency that you want. Almond extract is a very nice flavoring for cookies etc. Unlike flax oil, almond has a very low iodine number and it is very stable in storage. Almond oil us often used in hand creams ant other similar products. Almonds are a good source of iron, vitamin B, protein and calcium. There are many nice recipes for making nut butter, and baked goods.
Nuts, Almonds, 1 oz.
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 oz (23 whole kernels) ——- 28.35g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
5.25
|
4
|
0.124
|
1.49
|
| Energy |
kcal
|
578
|
0
|
0
|
164
|
| Energy |
kj
|
2418
|
0
|
0
|
686
|
| Protein |
g
|
21.26
|
4
|
0.717
|
6.03
|
| Total lipid (fat) |
g
|
50.64
|
4
|
0.681
|
14.36
|
| Ash |
g
|
3.11
|
4
|
0.019
|
0.88
|
| Carbohydrate, by difference |
g
|
19.74
|
0
|
0
|
5.60
|
| Fiber, total dietary |
g
|
11.8
|
4
|
0.556
|
3.3
|
| Sugars, total |
g
|
4.80
|
4
|
0.236
|
1.36
|
| Sucrose |
g
|
4.54
|
4
|
0.222
|
1.29
|
| Glucose (dextrose) |
g
|
0.12
|
4
|
0.023
|
0.03
|
| Fructose |
g
|
0.00
|
4
|
0
|
0.00
|
| Lactose |
g
|
0.00
|
4
|
0
|
0.00
|
| Maltose |
g
|
0.14
|
4
|
0
|
0.04
|
| Starch |
g
|
0.73
|
4
|
0.085
|
0.21
|
| Minerals | |||||
| Calcium, Ca |
mg
|
248
|
4
|
18.884
|
70
|
| Iron, Fe |
mg
|
4.30
|
4
|
0.206
|
1.22
|
| Magnesium, Mg |
mg
|
275
|
4
|
6.035
|
78
|
| Phosphorus, P |
mg
|
474
|
4
|
25.377
|
134
|
| Potassium, K |
mg
|
728
|
4
|
14.848
|
206
|
| Sodium, Na |
mg
|
1
|
4
|
0.083
|
0
|
| Zinc, Zn |
mg
|
3.36
|
4
|
0.209
|
0.95
|
| Copper, Cu |
mg
|
1.110
|
4
|
0.076
|
0.315
|
| Manganese, Mn |
mg
|
2.535
|
4
|
0.034
|
0.719
|
| Selenium, Se |
mcg
|
2.8
|
12
|
0.03
|
0.8
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
0.0
|
4
|
0
|
0.0
|
| Thiamin |
mg
|
0.241
|
4
|
0.016
|
0.068
|
| Riboflavin |
mg
|
0.811
|
4
|
0.051
|
0.230
|
| Niacin |
mg
|
3.925
|
4
|
0.083
|
1.113
|
| Pantothenic acid |
mg
|
0.349
|
4
|
0.013
|
0.099
|
| Vitamin B-6 |
mg
|
0.131
|
4
|
0.018
|
0.037
|
| Folate, total |
mcg
|
29
|
4
|
1.095
|
8
|
| Folic acid |
mcg
|
0
|
0
|
0
|
0
|
| Folate, food |
mcg
|
29
|
4
|
1.095
|
8
|
| Folate, DFE |
mcg_DFE
|
29
|
0
|
0
|
8
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin A, IU |
IU
|
5
|
0
|
0
|
1
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
0
|
0
|
0
|
| Retinol |
mcg
|
0
|
0
|
0
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
25.87
|
4
|
1.345
|
7.33
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
| Tocopherol, beta |
mg
|
0.43
|
4
|
0.029
|
0.12
|
| Tocopherol, gamma |
mg
|
0.89
|
4
|
0.076
|
0.25
|
| Tocopherol, delta |
mg
|
0.25
|
4
|
0.046
|
0.07
|
| Vitamin K (phylloquinone) |
mcg
|
0.0
|
8
|
0
|
0.0
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
3.881
|
0
|
0
|
1.100
|
| 4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 8:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| 10:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| 12:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| 14:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| 15:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| 16:0 |
g
|
3.198
|
4
|
0.094
|
0.907
|
| 17:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| 18:0 |
g
|
0.683
|
4
|
0.065
|
0.194
|
| 20:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| 22:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| 24:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| Fatty acids, total monounsaturated |
g
|
32.155
|
0
|
0
|
9.116
|
| 14:1 |
g
|
0.000
|
4
|
0
|
0.000
|
| 16:1 undifferentiated |
g
|
0.234
|
4
|
0.014
|
0.066
|
| 13:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| 18:1 undifferentiated |
g
|
31.921
|
4
|
0.656
|
9.050
|
| 20:1 |
g
|
0.000
|
4
|
0
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
4
|
0
|
0.000
|
| 24:1 c |
g
|
0.000
|
4
|
0
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
12.214
|
0
|
0
|
3.463
|
| 18:2 undifferentiated |
g
|
12.214
|
4
|
0.633
|
3.463
|
| 18:3 undifferentiated |
g
|
0.000
|
4
|
0
|
0.000
|
| 18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
| 20:2 n-6 c,c |
g
|
0.000
|
4
|
0
|
0.000
|
| 20:3 undifferentiated |
g
|
0.000
|
4
|
0
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
4
|
0
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
4
|
0
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
4
|
0
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
4
|
0
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
| Phytosterols |
mg
|
120
|
1
|
0
|
34
|
| Stigmasterol |
mg
|
4
|
1
|
0
|
1
|
| Campesterol |
mg
|
5
|
1
|
0
|
1
|
| Beta-sitosterol |
mg
|
111
|
1
|
0
|
31
|
| Amino acids | |||||
| Tryptophan |
g
|
0.192
|
0
|
0
|
0.054
|
| Threonine |
g
|
0.678
|
0
|
0
|
0.192
|
| Isoleucine |
g
|
0.691
|
0
|
0
|
0.196
|
| Leucine |
g
|
1.469
|
0
|
0
|
0.416
|
| Lysine |
g
|
0.601
|
0
|
0
|
0.170
|
| Methionine |
g
|
0.188
|
0
|
0
|
0.053
|
| Cystine |
g
|
0.282
|
0
|
0
|
0.080
|
| Phenylalanine |
g
|
1.148
|
0
|
0
|
0.325
|
| Tyrosine |
g
|
0.530
|
0
|
0
|
0.150
|
| Valine |
g
|
0.799
|
0
|
0
|
0.227
|
| Arginine |
g
|
2.466
|
0
|
0
|
0.699
|
| Histidine |
g
|
0.592
|
0
|
0
|
0.168
|
| Alanine |
g
|
1.000
|
0
|
0
|
0.284
|
| Aspartic acid |
g
|
2.733
|
0
|
0
|
0.775
|
| Glutamic acid |
g
|
5.171
|
0
|
0
|
1.466
|
| Glycine |
g
|
1.468
|
0
|
0
|
0.416
|
| Proline |
g
|
0.968
|
0
|
0
|
0.274
|
| Serine |
g
|
1.005
|
0
|
0
|
0.285
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
| Carotene, beta |
mcg
|
3
|
9
|
0.111
|
1
|
| Carotene, alpha |
mcg
|
0
|
9
|
0
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
8
|
0
|
0
|
| Lycopene |
mcg
|
0
|
8
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
1
|
8
|
0
|
0
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
