Almonds
Cholesterol and Trans fat Free
Like all tree nuts Almonds are cholesterol free. They’re also free of trans fats – a type of fat that acts like an unhealthy saturated fat in your body.
Protein
Almonds are a source of protein, containing 20%. Protein is necessary for repairing damaged tissues in the body as well as normal growth and development.1 One handful (30g) of Almonds is equivalent to 12% of your Recommended Dietary Intake (RDI) for Protein.2&3
Natural Dietary Fibre
Natural Plant Sterols
Almonds contain natural plant sterols (or phytosterols). Plant sterols can help reduce cholesterol reabsorption in the intestine when consumed as part of a healthy diet low in saturated fat.4
‘GOOD’ fats
Almonds are rich in healthy monounsaturated and polyunsaturated fats, plus have a low proportion of saturated fat. These fats are necessary for maintaining heart health.5
Naturally Low in Sodium
If watching your salt intake natural Almonds are a good low salt savoury snack.
Magnesium
Almonds contain 24% of the RDI for magnesium.2&6 Magnesium is a necessary component of bone and needed for normal muscle and nerve function. It also plays an important role in energy formation.1
Vitamin E
Vitamin E is a naturally occurring antioxidant. It helps to protect cells from damage caused by free radicals in the body.4 One serving of almonds (30g) will give you 77% of your RDI for Vitamin E.6
References
- Australian Government National Health and Medical Research Council Nutrient References Values for Australia and New Zealand cited at www.nrv.gov.au June 2010
- Nuts for Life. 2009 Nutrient Composition of Tree Nuts. Sydney: Nuts for Life; 2009.
- Food Standards Code Australia New Zealand, Standard 1.2.8, Issue 115
- Food Standards Australia New Zealand Proposal P293 Draft Nutrient, health and related claims consultation paper for first review March 2009 cited http://www.foodstandards.gov.au/ June 2010
- Dietary fats and dietary sterols for cardiovascular health (2009) cited http://www.heartfoundation.org.au/Professional_Information/
- Food Standards Code Australia New Zealand, Standard 1.1.1, Issue 115
Almonds |
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NUTRITION INFORMATION |
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Average Quantity per Serving |
Average Quantity per 100g |
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Energy |
759kj (181Cal) |
2530kj (604Cal) |
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Protein |
6.0g |
20.0g |
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Fat, Total |
16.6g |
55.2g |
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- Saturated |
1.1g |
3.6g |
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- Trans |
0.0g |
0.0g |
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- Monounsaturated |
10.8g |
36.0g |
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- Polyunsaturated |
3.9g |
13.1g |
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Cholesterol |
0.0mg |
0.0mg |
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Carbohydrate |
1.3g |
4.4g |
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- Sugars |
1.3g |
4.4g |
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Dietary Fibre |
2.6g |
8.8g |
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Sodium |
1.5mg |
5mg |
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Magnesium |
78mg |
260mg |
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Vitamin E |
7.8mg |
25.9mg |
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Plant Sterols |
36mg |
120mg |
