Nutrients in Almonds
In one serving: a small handful (28 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin E | 6.8 mg α-tocopherol NIH | 45% | 45% |
| Copper | 290 mcg | 32% | 32% |
| Vitamin B2 (riboflavin) | 0.32 mg NIH | 29% | 25% |
| Magnesium | 80 mg NIH | 26% | 20% |
| Zinc | 0.9 mg | 11% | 8.2% |
| Calcium | 76 mg | 7.6% | 7.6% |
| Iron | 1 mg | 5.6% | 13% |
| Vitamin B7 (biotin) | 1.2 mcg NIH | 4% | 4% |
| Vitamin B9 (folate / folic acid) | 12 mcg DFE | 3% | 3% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Oat porridge with milk, banana and almonds
- Dates with almonds
- Yogurt with mango and almonds
- Yogurt with strawberries, oats and almonds
- Almonds and an orange
- A guava and almonds
- Dates with almonds and milk, then a green salad
- Oats with milk, pineapple and almonds
- Oats with milk, cardamom, almonds and mango
- Fattet hummus with yogurt and pine nuts
- Mansaf-style lamb with yogurt sauce and rice
- Freekeh-style bulgur with chicken and almonds
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)