Almonds also known as badam boast elevated levels of antioxidants, vitamin E, protein, and fiber. They potentially offer health advantages, such as promoting heart health and possibly lowering blood pressure, among other positive effects. They provide a substantial array of nutrients. These edible seeds originate from the almond tree, scientifically known as Prunus dulcis. They are commonly sold in both raw and roasted forms. These edible nuts showcase an impressive nutritional composition. In a 1-ounce (oz) or 28-gram (g) serving, almonds nutrition includes:

  • Fiber: 3.5 g
  • Protein: 6 g
  • Fat: 14 g (with 9 g being monounsaturated)
  • Vitamin E: 48% of the daily value (DV)
  • Manganese: 27% of the DV
  • Magnesium: 18% of the DV

Substantial amounts of copper, vitamin B2 (riboflavin), and phosphorus. There are 164 calories in almonds and 6 grams of carbohydrates, including 3.5 grams of fiber. It’s noteworthy that approximately 6% of the fats in these tree nuts remain unabsorbed by the body due to their inaccessibility to digestive enzymes. Moreover, they are rich in phytic acid, recognized as a healthful antioxidant. However, it’s essential to acknowledge that phytic acid minimally hinders the absorption of iron, zinc, and calcium from them.

Benefits of Almonds

They stand out as one of the most globally favored tree nuts, renowned for their exceptional nutritional content. Brimming with healthy fats, antioxidants, vitamins, and minerals, here are some health benefits attributed to these edible nuts.

  • Rich in Antioxidants:

They emerge as an outstanding source of antioxidants. These compounds play a crucial role in shielding your cells from oxidative stress, a process linked to inflammation, aging, and diseases like cancer. The potent antioxidants in them are predominantly concentrated in the brown layer of their skin. Notably, blanched badam, which have had their skin removed, exhibit lower antioxidant capacity, potentially diminishing their anti-inflammatory properties.

  • High Level of Vitamin E

They stand out for their elevated vitamin E content, belonging to a family of fat-soluble antioxidants. These essential compounds reside within the structure of cell membranes, actively shielding your cells from oxidative damage. These tree nuts rank among the global leaders as a source of vitamin E, with a mere 1 oz offering an impressive 48% of the daily value (DV).

  • Regulates Blood Sugar Level:

These tree nuts play a role in regulating blood sugar levels, particularly beneficial for individuals managing diabetes. Nuts, including these tree nuts, are low in carbohydrates but rich in healthy fats, protein, and fiber, making them an ideal choice for those with diabetes. Adding to their nutritional profile, they boast a significant amount of magnesium, a mineral crucial for over 300 bodily processes, including the management of blood sugar.

  • Valuable Source of Magnesium:

The recommended daily value for magnesium is 420 milligrams (mg), and a 2 oz serving of these nuts provides nearly half of this amount, contributing 153 mg of this essential mineral. Intriguingly, research suggests that approximately a quarter of people with type 2 diabetes may have a magnesium deficiency. Maintaining adequate magnesium intake has been linked to a reduced risk of type 2 diabetes and enhanced blood sugar management in individuals with diabetes. Moreover, magnesium may play a role in decreasing insulin resistance, benefitting both those with and without diabetes. This underscores the potential of magnesium-rich foods, such as these edible nuts, in preventing metabolic syndrome and type 2 diabetes, addressing significant health concerns.

  • Reduce Cholesterol Levels:

They contribute to reducing cholesterol levels, particularly the levels of low-density lipoproteins (LDL), commonly known as “bad” cholesterol, a significant risk factor for heart disease. Dietary choices play a pivotal role in influencing LDL levels, and studies have suggested that these edible nuts can be effective in this regard.

  • Assists in Weight Loss:

Badam benefits from contributing to weight loss. They contain a variety of nutrients that challenge the body’s digestive processes, with approximately 6% of the calories in nuts going unabsorbed. Furthermore, there is evidence suggesting that the consumption of nuts may slightly boost metabolism. Despite being calorically dense, they do not appear to induce weight gain; in fact, some studies propose the opposite, indicating that almonds could actively support weight loss. This is attributed to the satiating properties of almonds, making them a valuable addition to an effective weight loss diet.


To sum up, these tasty nuts are a nutritious gem that have a wealth of advantages for general health and wellbeing. They are abundant in protein, fiber, magnesium, vitamin E, and good fats. Among its many health advantages include reductions in blood pressure, cholesterol, and blood sugar levels. They also have properties that reduce hunger, which helps with weight reduction. Almond price in Pakistan depends on various factors. But in general, Almond 1kg price in Pakistan ranges somewhere between 500-1500 Rs per kilogramme.