Celebrate Almond Day on 16 February with a healthy handful of this tasty and nutritious nut. In fact, almonds are one of the most nutrient-dense foods around!

And did you know that Australia is the second largest producer of almonds in the world?

In 2025, Australian-based growers are expected to produce around 155,500 tonnes of almonds. Around 53% is produced in Victoria’s growing regions, followed by South Australia (28%) and New South Wales (18%).

Almond nutrition and health benefits

Key nutrition facts:

• Almonds have a ‘heart-healthy’ make-up, containing (by weight) 67% monounsaturated fats, 11% polyunsaturated fats, and 11% dietary fibre.
• Almonds (along with pistachios) have the most protein of all tree nuts, providing 20g of plant protein per 100g – or 6g in a 30g handful.
• When it comes to the fatty acid profile of almonds, they contain mostly mono-unsaturated fat (with nearly two-thirds of the total fat in almonds being mono-unsaturated).
• Just one handful (30g) of almonds provides adults with more than 80% of the Recommended Dietary Intake (RDI) for vitamin E – an antioxidant that’s not only good for skin, but also for a healthy heart.
• Almonds are rich in gut-loving fibre. They contain 11g fibre/100g, or around 3.5g in a 30g handful – making their fibre content roughly on par with a cup of cooked broccoli or two bananas.
• Among tree nuts, almonds are a top source of magnesium (second only to Brazil nuts). Studies suggest magnesium has a part in helping to improve insomnia, especially in older people.
• Research suggests we may not absorb up to 26% of the kilojoules in almonds! This is because some of the fat in almonds is held (or trapped) within the nut plant cell walls, making it hard for the body to digest and absorb – so instead, it’s excreted.

Did you know? Eating almonds has been shown to promote the feeling of fullness and satiety. And studies have found that this can lead to a decrease in overall daily kilojoule intake from other foods.

Almonds and health research:

A significant amount of research has looked at the impact of almonds on health – and particularly cardiometabolic health (1). The latest meta-analyses in this area suggest that almond consumption:

• Does not result in weight gain
• Leads to small reductions in LDL (bad) cholesterol and diastolic blood pressure, and
• Improves glycemic responses in certain populations (ie. Asian Indians).

Did you know? A study, by Australian-based researchers, found adding almonds to a kilojoule-restricted diet can help weight loss, and improve various measures of cardiometabolic health, such as blood pressure, blood sugars, and lipids.

Download and share our almond infographic

A culinary guide to almonds

Whether you eat a handful as a snack on the go, or use almond-based products, like almond milk, almond butter, almond oil, or almond meal – there’s lots of delicious ways to fit almonds into your day.

Did you know? Almond butter (or paste) can be spread on just about anything (think, toast or apples, as a start) or just eaten with a spoon! Buy nut butter in grocery stores, or make your own at home

Try our almond recipes: