Almonds are high in healthy fats, fiber, protein, magnesium and vitamin E. Some of the health benefits of almonds include low blood sugar, low blood pressure and low cholesterol which can reduce hunger on and decreased. Almonds contain 4% water, 22% carbohydrates, 21% protein and 50% fat (Table). A standard 100-gram (3+½-ounce) amount of almonds provides 2,420 kilojoules (579 kcal) of dietary energy. Almonds are a nutrient-dense food (table), containing the vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, copper, iron, magnesium, manganese, phosphorus and zinc. Almonds are a moderate source (10–19% DV) of the B vitamin thiamine, vitamin B6, and the essential folate, choline, and mineral potassium. They are high in dietary fiber, saturated fat, oleic acid, polyunsaturated fat and linoleic acid. Commonly found in nuts and seeds, almonds are a source of phytosterols such as beta-sitosterol, stigmasterol, campesterol, sitostanol and campestanol.