Calcium content of almonds

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Calcium Content in Almonds: Nutritional Value and Variability

Almonds as a Rich Source of Calcium

Almonds are recognized as one of the best nut sources of calcium, with several studies consistently reporting high calcium concentrations compared to other nuts. Median calcium content in almonds has been measured at approximately 2825.8 mg/kg, making them a standout among commonly consumed nuts for this mineral . Other research confirms that almonds are not only rich in calcium but also provide significant amounts of other minerals such as magnesium and phosphorus, further supporting their role as a valuable dietary source of essential nutrients 46.

Variation in Calcium Content Among Almond Varieties

The calcium content in almonds can vary significantly depending on the variety and growing conditions. For example, studies have found calcium levels in different almond varieties ranging from about 3163.65 mg/kg to 5438.46 mg/kg, indicating that some types of almonds may offer even higher calcium content than the average . Another large-scale analysis of 72 almond cultivars grown in Europe also reported substantial variation in calcium content, with genotype being a major factor influencing these differences . Additionally, almonds purchased from different commercial brands have shown calcium concentrations ranging from 0.12% to 0.33% by weight, highlighting the impact of both variety and post-harvest handling on mineral levels .

Bioaccessibility of Calcium in Almonds

While almonds are rich in calcium, the bioaccessibility—or the proportion of calcium that can be absorbed by the body after digestion—is relatively low compared to other minerals. Studies using in vitro digestion models have shown that less than 9% of the calcium in almonds is bioaccessible, which means that although almonds contain a lot of calcium, only a small fraction is available for absorption during digestion . This is important to consider when evaluating the nutritional impact of almonds as a calcium source.

Almonds in the Diet: Practical Implications

Despite the variability and relatively low bioaccessibility, almonds remain a valuable source of dietary calcium, especially for individuals seeking plant-based options. Their high calcium content, combined with other beneficial nutrients, makes them a functional food that can help supplement dietary mineral intake and support overall health 146. However, the actual contribution to daily calcium needs will depend on the variety consumed and the body's ability to absorb the mineral.

Conclusion

Almonds are among the richest nut sources of calcium, with content varying by variety and brand. Although only a small portion of this calcium is bioaccessible, regular consumption of almonds can still contribute meaningfully to dietary calcium intake, especially in plant-based diets. Their overall mineral profile and health benefits further reinforce their role as a nutritious and functional food choice 1234679.

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Most relevant research papers on this topic

Nuts as a Dietary Enrichment with Selected Minerals—Content Assessment Supported by Chemometric Analysis

Nuts can be used to supplement the diet with selected minerals, with almonds being the highest calcium source.

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Almond variety affects oil content, bioactive properties, fatty acid profiles, polyphenols, and mineral contents, with varying results for oil yield, antioxidant activity, and total phenolic contents.

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·M. Özcan et al.

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Almond nutrient content varies greatly among different genotypes, with calcium being the most variable, followed by protein, with phosphorus and magnesium being the most discriminant elements for categorizing samples.

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·P. Drogoudi et al.

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Locally available tree almonds, Prunus amygdalus, are a rich source of protein, fat, calcium, and phosphorous, making them a suitable and vital part of the diet.

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·P. Sudhakar et al.

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Soaking time significantly impacts mineral levels in almond milk, with significant differences in calcium, potassium, and iron levels between different soaking times.

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·S. Pola et al.

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Almond brands show wide variations in mineral nutrient concentrations, with the largest variations in sodium and aluminium, and the smallest variations in crude protein and potassium.

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·Tsvakai Gama et al.

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Cashew almonds have excellent mineral contents and essential amino acids, but their nutritional quality varies depending on their growing area, and they show potential in preventing certain human non-communicable diseases.

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