Almonds are good dietary sources of zinc. A handful provides about 10% of the recommended daily intake! Only fortified milk is rich in zinc, though.
How much zinc do we need a day?
Zinc is an essential mineral that plays a vital role in almost every aspect of our health.
Zinc deficiency has been associated with obesity, weak immune system, hair loss, depression, infertility, decreased sex drive, and even cancer.
Moreover, athletes should get adequate amounts of zinc. Zinc is a key compound for the natural synthesis of testosterone, increased endurance and muscle growth!
Most people need about 9-13 mg of zinc a day.[1]
You can easily get 13 mg of zinc per day from a healthy, well-balanced diet.
How much zinc in almonds?
Almonds can help us meet our daily needs of zinc. They’re good sources of zinc. Almonds contain 3.12 mg of zinc per 100g. That’s 34% of the Daily Value (DV).
Furthermore, 1 handful of almonds provides 0.91 mg of zinc, or 10% of the DV.
You can enjoy roasted almonds as well. They have 3.07 mg of zinc per 100g.
| Almonds 100g | |
| Energy | 607 kcal |
| Protein | 20 gr |
| Zinc, Zn | 3.21 mg |
Almonds are good for you in moderation. They’re excellent dietary sources of fiber, protein, and many other minerals (e.g. calcium). Due to their unique nutritional value, they’re particularly beneficial for active people and athletes.
However, you shouldn’t overconsume almonds. They’re pretty high in calories. Therefore, they could make you gain weight.
What’s the zinc content of almond milk?
Almond milk is a popular plant-based alternative to cow’s milk. But, almond milk isn’t a good dietary source of zinc. It contains only 0.07 mg of zinc per 100g.
| Almond milk, unsweetened 100g | |
| Water | 97 g |
| Energy | 15 kcal |
| Protein | 0.59 g |
| Zinc, Zn | 0.07 mg |
On the other hand, there are many almond milks fortified with zinc. For instance, there are fortified almond milks with 3 mg of zinc per serving, which is 27% of the DV.
Also, almond milks are particularly rich in vitamin E.
You can find fortified plant-based milks on Amazon.
Is zinc in almonds enough?
Certainly, we shouldn’t depend on almonds to meet our daily needs of zinc. However, almonds should be a part of a well-balanced diet that provides high amounts of zinc.
Actually, we should consume foods high in zinc every day. The human body can’t store it.
Do vegans have a higher risk of zinc deficiency?
Although there are many plant-based foods high in zinc, plants contain compounds that bind to zinc, inhibiting its absorption! Therefore, we don’t absorb all zinc from almonds or other vegan foods containing zinc.
Hence, vegans and people who follow a plant-based diet need more zinc. It’s estimated that vegans need about 50% more zinc from dietary sources than meat eaters.
Legumes, cereals, seeds, and nuts contain compounds, such as phytates, that inhibit zinc absorption. We can increase zinc bioavailability of food if we soak or germinate seeds and legumes.
In any case, even vegans can get enough zinc, if they follow a well-balanced diet. As a rule of thumb, try to eat at least 1 handful of seeds and nuts per day.
