scored 93/100
Also known as almond
Almonds are nutrient-dense tree nuts providing high-quality plant protein, healthy fats, and exceptional vitamin E content, making them a cornerstone food for cardiovascular and metabolic health.
2.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Native to the Middle East and Mediterranean regions, almonds have been cultivated for thousands of years and are now widely recognized as a nutritional powerhouse in longevity-focused diets. Their unique nutrient profile combines 21g of protein per 100g with predominantly monounsaturated and polyunsaturated fats, minimal refined carbohydrates, and an impressive 12.5g of fiber. Almonds are exceptionally rich in vitamin E (25.6mg per 100g), one of the body's primary fat-soluble antioxidants, along with critical minerals including magnesium (270mg), calcium (269mg), and potassium (733mg). These nutrients work synergistically to support cardiovascular function, metabolic regulation, and bone health. The skin of almonds contains polyphenols and flavonoids with additional antioxidant properties. Regular almond consumption is associated with improved lipid profiles, enhanced insulin sensitivity, and reduced inflammation markers. Their high satiety value makes them particularly valuable for weight management and longevity protocols, as they promote metabolic efficiency without blood sugar spikes. The combination of fiber, protein, and healthy fats creates a metabolically favorable food that supports healthy aging and disease prevention.
Monounsaturated fats and polyphenols in almonds reduce LDL cholesterol oxidation, increase HDL cholesterol, and lower triglycerides, while magnesium supports vascular function and blood pressure regulation
High fiber and protein content slows carbohydrate absorption, while polyphenols improve pancreatic function and insulin signaling pathways
Vitamin E and skin polyphenols act as potent antioxidants, neutralizing free radicals and suppressing pro-inflammatory cytokines
High calcium, magnesium, and phosphorus content provides essential minerals for bone structure; magnesium facilitates vitamin K-dependent bone metabolism
Combination of protein, fiber, and fat triggers prolonged satiety signals through CCK and GLP-1 pathways, reducing overall caloric intake and supporting metabolic health
Almonds are metabolically favorable at any time due to their low glycemic index, high satiety value, and lack of stimulating compounds. Morning consumption supports sustained energy and protein intake; mid-afternoon consumption prevents energy crashes; evening consumption supports satiety without sleep disruption. Pre-workout timing (1-2 hours before) provides sustained energy from fats and amino acids.
Breaks a fast
While almonds break a strict water fast due to fat and caloric content, they are compatible with time-restricted eating windows and can enhance the metabolic benefits of intermittent fasting when consumed during feeding windows due to their nutrient density and satiety effects.
Per 100 g of the default form. Bars show how much higher or lower almonds is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
Almonds is classified as a tree nuts (nuts & seeds). Almonds are nutrient-dense tree nuts providing high-quality plant protein, healthy fats, and exceptional vitamin E content, making them a cornerstone food for cardiovascular and metabolic health.
Almonds scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Biotin, Vitamin E, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 5.9 g of protein (~12% of the 50 g daily value).
It's a moderate source of fiber. A 28 g serving provides about 3.5 g of fiber (~13% of the 28 g daily value).
In a 28 g serving, almonds is highest in Biotin (~60% DV), Vitamin E (~48% DV), Copper (~32% DV), Manganese (~27% DV), Riboflavin (~25% DV).
Yes — it fits comfortably in most keto plans. A 28 g serving has about 2.5 g of net carbs (6 g total minus 3.5 g fiber).
Best any time of day. Almonds are metabolically favorable at any time due to their low glycemic index, high satiety value, and lack of stimulating compounds. Morning consumption supports sustained energy and protein intake; mid-afternoon consumption prevents energy crashes; evening consumption supports satiety without sleep disruption. Pre-workout timing (1-2 hours before) provides sustained energy from fats and amino acids.
A typical serving is around 28 g (~162 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating almonds alongside several other nuts & seeds sources.
Almonds falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Almonds pairs nicely with: Pair with blueberries because anthocyanins in blueberries enhance the absorption and efficacy of almond polyphenols while providing complementary antioxidant protection; Combine with dark leafy greens (spinach, kale) because vitamin E from almonds enhances the absorption of fat-soluble vitamin K from greens, optimizing bone and cardiovascular health; Mix with omega-3 rich seeds (flax, chia) because this creates a superior omega-6 to omega-3 ratio and amplifies total anti-inflammatory effects; Pair with turmeric or ginger because the lipid matrix in almonds enhances curcumin and gingerol absorption, maximizing their anti-inflammatory bioavailability.
Encyclopedia entries that supply the same signature nutrients almonds contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients almonds contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.