Almonds
Serving size: 28 g
Calories: 164
 
Amt per Serving
Total Fat
14.2 g
Carbohydrate
6.11 g
Fiber
3.54 g
Sugars
1.23 g
Calcium
76.3 mg
Iron
1.05 mg
Magnesium
76.5 mg
Potassium
208 mg
Vitamin E
7.27 mg
Riboflavin
0.323 mg
*Percent Daily Values (%DV) are based on a 2,000 calorie diet.Probably almonds' best-known quality is that they are good for your heart. "Nearly two decades of research shows that almonds can help maintain a healthy heart and healthy cholesterol levels," said Heap. A 2009 article in The American Journal of Clinical Nutrition (AJCN) looked at the evidence on nut consumption and a variety of health issues. It noted that in four large-scale studies considered major in the field — the Iowa Women's Health Study (1996), the Adventist Health Study (1992), the Nurses’ Health Study (1998) and the Physicians' Health Study(2002) — nut consumption was linked to a lower risk for heart disease. Together, the studies showed an average reduction in the risk of death from heart disease by 37 percent, or "8.3 percent … for each weekly serving of nuts."