What is the Nutritional Value of Badam per 100g and Is Badam per 100g Healthy for You?

Badam, also known as almonds, are a popular tree nut that are known for their rich flavor and versatility in cooking and baking. They are also highly valued for their nutritional content, making them a popular choice for those looking to add more healthy fats and protein to their diets. In this article, we will explore the nutritional value of badam per 100g and whether or not they are a healthy choice for you.

First, let’s take a look at the macronutrient content of badam. Per 100g, badam contains approximately:

626 calories

14.6g of protein

54g of fat

22.5g of carbohydrates

12.5g of fiber

7g of sugar

As you can see, badam is a relatively high-calorie food. However, the majority of those calories come from healthy fats, specifically monounsaturated fats, which are known to be beneficial for heart health. Badam also contains a significant amount of protein, making them a good choice for vegetarians and vegans looking to add more plant-based protein to their diets.

Badam is also a good source of several essential vitamins and minerals. Per 100g, badam contains:

Vitamin E: 37% of the RDI

Magnesium: 20% of the RDI

Manganese: 32% of the RDI

Copper: 25% of the RDI

Phosphorus: 19% of the RDI

Vitamin E is an antioxidant that helps to protect cells from damage, and is particularly important for maintaining healthy skin and eyes. Magnesium is essential for maintaining healthy bones and teeth, as well as for proper muscle and nerve function. Manganese is important for healthy bone development, and copper and phosphorus are both essential for proper energy metabolism.

Badam also contains a significant amount of antioxidants and phytochemicals that may have health benefits. For example, badam contain flavonoids, which are known to have anti-inflammatory and anti-cancer properties. They also contain catechins and procyanidins which are also beneficial to heart health.

However, it’s important to keep in mind that badam is relatively high in calories, and that eating too many badam can lead to weight gain. Additionally, badam contains phytates, which can interfere with the absorption of certain minerals, such as iron and zinc. Soaking badam before consuming them can help to reduce the levels of phytates.

In conclusion, badam is a nutritious food that is high in healthy fats, protein, and essential vitamins and minerals. They are also a good source of antioxidants and phytochemicals that may have health benefits. However, they are relatively high in calories and should be consumed in moderation. If you have any concerns about your diet or nutrient needs, it is always best to consult with a healthcare professional.