Almonds (Raw)

Nutritional Value (per 28g / ~23 almonds)
• Calories: ~160-170 kcal
• Protein: 6 g
• Fat: 14 g (mostly healthy monounsaturated fats)
• Carbohydrates: 6 g
• Dietary Fiber: 3.5 g
• Sugars: 1.2 g
• Vitamin E: 7.3 mg (37% of daily value)
• Magnesium: 76 mg (19% of daily value)
• Calcium: 76 mg (8% of daily value)
• Iron: 1 mg (6% of daily value)
Almonds are also a good source of B vitamins, potassium, and antioxidants.

Health Benefits
• Heart Health: High in monounsaturated fats and antioxidants, almonds help reduce bad LDL cholesterol and may lower the risk of heart disease.
• Blood Sugar Control: Their low glycemic index and magnesium content help regulate blood sugar levels, beneficial for people with diabetes or insulin resistance.
• Weight Management: High in fiber and protein, almonds promote satiety and may help reduce overall calorie intake.
• Bone Health: Rich in calcium, magnesium, and phosphorus, almonds contribute to strong bones and teeth.
• Skin Health: Vitamin E in almonds acts as an antioxidant, protecting skin cells and supporting skin health.
• Brain Health: Nutrients in almonds may support cognitive function and protect brain cells from oxidative damage.

Uses
• Snacking: Raw almonds make a convenient and nutritious snack.
• Cooking & Baking: Used whole, chopped, or ground in desserts, salads, smoothies, granola, and breads.
• Almond Milk & Butter: Used as dairy alternatives or spreads.
• Toppings: Added to oatmeal, yogurt, and cereals for texture and nutrition.