Almonds Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories579

Total Fat49.9g

Saturated Fat3.8g

Total Carbs21.6g

Fiber12.5g

Sugars4.4g

Protein21.2g

Macro Breakdown

Protein21.2g (14%)

Carbs21.6g (14%)

Fat49.9g (72%)

Glycemic Impact

Glycemic Index	0 (Low)
Glycemic Load	0
Insulin Index	20

Health Scores (0-10)

7.5

Metabolic

8.5

Inflammation

8.0

Hormonal

8.0

Gut Health

9.5

Skin Health

8.5

Brain Health

8.0

Bone Health

7.0

Sleep

7.5

Exercise

9.0

Longevity

7.0

Detox

8.0

Immunity

7.0

Pral

8.5

Satiety

8.0

Nutrient Density

6.5

Bioavailability

8.0

Electrolyte

6.5

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	579.0 kcal	29% DV
Protein	21.2 g	42% DV
Total Fat	49.9 g	64% DV
Saturated Fat	3.8 g	19% DV
Carbohydrate	21.6 g	8% DV
Fiber	12.5 g	45% DV
Calcium	269.0 mg	21% DV
Iron	3.7 mg	21% DV
Magnesium	270.0 mg	64% DV
Phosphorus	481.0 mg	38% DV
Potassium	733.0 mg	16% DV
Zinc	3.1 mg	28% DV
Vitamin E	25.6 mg	171% DV
Selenium	4.1 µg	7% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.211g
Threonine	0.601g
Isoleucine	0.751g
Leucine	1.473g
Lysine	0.568g
Methionine	0.157g
Phenylalanine	1.132g
Valine	0.855g
Arginine	2.465g
Histidine	0.539g

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated	3.800g
monounsaturated	31.600g
polyunsaturated	12.300g

Compare Almonds With...

Walnuts
654 cal Chia Seeds
486 cal Peanut Butter
588 cal

Health Condition Relevance

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

🔥

Inflammation

vitamin e, fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (28% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (64% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Fiber → Estrogen, Insulin (45% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

🧬 Saturated Fat → Testosterone (19% DV)

Dietary saturated fat and cholesterol are steroid hormone precursors. Low-fat diets reduce T by 10-15% in some studies.

Anti-Nutrients & How to Reduce Them

⚠️ Phytates (especially in almonds, Brazil nuts)

⚠️ Oxalates (almonds, cashews — can contribute to kidney stones in susceptible people)

⚠️ Enzyme inhibitors

Mitigation: Soaking 8-12h + dehydrating ("activated" nuts). Roasting reduces some anti-nutrients. Pair with vitamin C-rich foods to boost mineral absorption.

Nuts are nutrient-dense — the benefit far exceeds anti-nutrient concerns.

Frequently Asked Questions

Is Almonds a good protein source?

Yes. Almonds provides 21.2g of protein per 100g — that's 42% of the daily value. As a plant protein, combine with complementary sources (grains, nuts) for complete amino acid profile.

How does Almonds support gut health?

Almonds contains 12.5g of fiber per 100g (45% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Almonds affect hormones?

Yes — Almonds is rich in magnesium (64% DV), which Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).. magnesium supports Testosterone and Cortisol production. fiber supports Estrogen and Insulin production. zinc supports Testosterone and DHT production.

Is Almonds good for blood pressure?

Yes. Almonds provides 733mg of potassium per 100g (16% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is excellent (very low sodium, high potassium).

Does Almonds contain anti-nutrients?

Phytates (especially in almonds, Brazil nuts). Oxalates (almonds, cashews — can contribute to kidney stones in susceptible people). Soaking 8-12h + dehydrating ("activated" nuts). Roasting reduces some anti-nutrients. Pair with vitamin C-rich foods to boost mineral absorption. Nuts are nutrient-dense — the benefit far exceeds anti-nutrient concerns.

How filling is Almonds?

Almonds has a satiety score of 8.5/10. The 21.2g protein stimulates PYY (satiety hormone). The 12.5g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.