Almonds guide: Benefits & nutrition facts


There’s a lot to love about almonds. They contain the highest protein and fibre content of any tree nut, they boast over 130 unique polyphenols (antioxidants), they’re packed with essential vitamins and they’re the world’s best natural source of vitamin E. Some sources even claim that they’re the most nutritionally dense nut in the world!

Ultra-nutty and nutrient-packed, it was a no-brainer to make almonds one of our 7 core ingredients. That means you’ll find (and benefit from) them in every single of our 14+ flavours.

Almond nutrition

A serving (around 30g / 20 almonds) of whole almonds contains approximately 166 calories, 15g fat (of which 9.5g is monounsaturated and only 1.1g is saturated), 6.4g protein and 3.75g dietary fibre. With just 1.59g carbs, they’re a great snack option for low-carb or ketogenic diets.

That same 30g serving provides 7.69 mg vitamin E (64% NRV), 19.2 µg biotin (38.4% NRV), 0.65 mg manganese (32.7% NRV), 0.39 mg copper (39% NRV), 0.34 mg riboflavin (24% NRV), 81 mg magnesium (21.6% NRV), 144.3 mg phosphorus (20.6% NRV), 219.9 mg potassium (11% NRV), 80.7 mg calcium (11.52% NRV) and 0.93 mg zinc (9.3% NRV).

Although almonds are high in fat, the vast majority (92.4%) of the fat is monounsaturated, a type of fat that can help to reduce ‘bad’ blood cholesterol levels.

Close up of whole almonds on a tray.

NRV = Nutrient Reference Value (EU guidance on the daily amount of a vitamin or mineral that the average healthy person needs to prevent deficiency)

Almond health benefits

Purition Almond 40g sachet surrounded by whole almonds.

1. Almonds improve blood sugar control

A study published by the European Journal of Clinical Nutrition concluded that regularly consuming almonds can help to control blood glucose levels in those with a high risk of type-2 diabetes.

This may be down to the high protein, fibre and fat content of almonds, which can help to slow down food digestion and prevent blood sugar levels spikes. Almonds’ high magnesium content may also have a part to play, as magnesium-rich diets appear to help manage blood sugar levels.

If you have type-2 diabetes or suffer from blood sugar crashes, Purition is the perfect small meal or snack. All of our flavours are high in protein, fibre and fat but low in carbs and sugar to support blood sugar balance.

2. Almonds promote a healthy weight

Almonds are highly satiating, which can make it easier to eat fewer calories and maintain a healthy weight. This is because they’re rich in:

  • Protein, which keeps you fuller for longer but also helps reduce the release of appetite-stimulating hormones.
  • Mono- and polyunsaturated fats, which can help with favourable changes in appetite hormones associated with hunger and satiety.
  • Fibre, which slows down digestion so that you’ll feel full for longer after eating.

And the science backs it up. A study in the International Journal of Obesity found that participants on an almond-rich, high-fat diet lost 62% more weight than participants on an almond-free, high-carb diet – despite eating the same amount of calories.

Another study published by the Journal of the American Heart Association discovered that participants who ate a daily handful of almonds saw a reduction in fat around their waistline.

3. Almonds support a healthy heart

High cholesterol levels make it difficult for enough blood to flow through the arteries, which significantly increase the risk of heart attack and stroke.

But almonds are packed with monounsaturated fats, fibre, polyunsaturated fats and phytosterols; all nutrients that contribute to lower LDL blood levels and a healthier blood fat (cholesterol) profile.

In a study published by the Journal of Nutrition, 150 men and women with heart disease ate 10g almonds per day before breakfast. The result? It boosted their ‘good’ HDL cholesterol and improved other aspects of their blood fat profile!

Small bowl of whole almonds.

4. Almonds can reduce the risk of disease

Antioxidants help to slow and prevent damage to cells from free radicals. In turn, this helps to reduce the risk of illness and chronic disease. Vitamin E intake, specifically, is linked to lower rates of both cancer and Alzheimers.

Almonds (like many nuts) are extremely rich in antioxidants. In fact, when it comes to antioxidant levels, Almonds are on par with fruits and vegetables!

They’re the world’s best natural source of vitamin E, a nutrient that acts as an antioxidant in the body. In addition, they contain catechin and epicatechin – two antioxidant compounds that have the ability to neutralise free radicals and protect against disease-causing cellular damage.

Almonds are also rich in heart-protective nutrients like unsaturated fatty acids, copper, magnesium and manganese. A 2014 study by the Journal of Research in Medical Sciences found that including almonds in the diet can help to reduce the risk factors for heart disease.

Purition Almond meal shake being poured into a glass

5. Almonds can boost gut health

From a stronger immune system and healthier heart to improved mood and better digestion, a healthy gut microbiome has an endless list of benefits. 

And it turns out that almonds might be an easy way to improve gut health. Numerous studies have shown that, when consumed regularly, they act as a powerful prebiotic (types of fibre that feed the friendly gut bacteria).

For instance, a study by the British Journal of Nutrition uncovered that almonds, especially their fibre-rich skins, ferment in the large intestine and encourage the growth of healthy gut bacteria.

Enjoy almonds in Purition

Whether you’re looking to lose weight, improve your energy levels, support healthy digestion or just feel better in yourself, it all starts with eating more healthy whole foods. And that’s exactly where Purition can help.

Made with 7 seeds and nuts (whole ground golden linseed (flax), sunflower kernels, almonds, coconut, pumpkin seeds, whole chia seeds and sesame seeds) plus extra protein and fibre, it’s a quick and convenient way to get nourishing whole foods into your day.

Purition will fill you up for 4+ hours, provide a sustained release of energy and improve your gut health by helping you to increase your fibre intake. Enjoy it for breakfast or lunch daily to change your diet for the better – and boost your long-term health and immunity – with very little effort.

Row of 7 glass jars containing the whole food ingredients used to make Purition; sunflower kernels, sesame seeds, pumpkin seeds, chia seeds, coconut, flaxseed & almonds.

While 70-75% of our ingredients come from the European Union (45% of which are from the UK) to ensure the lowest possible food miles, almonds are one of the few that we source from further afield.

Our almonds are from California. They’re blanched to remove the ‘skin’ or outer dark brown layer, then ground. This creates a soft, free-flowing mix of 100% ground almonds – nothing added, nothing taken away – which is light to mild cream in colour. 

All Purition flavours contain almonds, but our dedicated Almond and Almond & Orange flavours are made with extra roasted Californian almonds for even nuttier flavour!

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