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Fats
· Nutrition guide
🫘 Almonds
Vitamin E, protein, and magnesium in a portable snack. Excellent for ovulatory phase.
Calories
579
kcal
Protein
21
g
Carbs
22
g
Fat
50
g
Fibre
13
g
Per 100g
Common servings
Calories per serving size
10 almonds (12g)
12g
69
kcal
2.5
protein
2.6
carbs
6.0
fat
Small handful (20g)
20g
116
kcal
4.2
protein
4.4
carbs
10.0
fat
Standard serving (30g)
30g
174
kcal
6.3
protein
6.6
carbs
15.0
fat
Why it matters
Key nutrients in Almonds
Vitamin E
25.6mg / 100g
Antioxidant protection — directly supports the ovulation process.
Magnesium
270mg / 100g
Muscle relaxation and cramp reduction.
Calcium
264mg / 100g
Bone health and PMS symptom reduction.
Protein
21g / 100g
Satiety and blood sugar stabilisation.
Cycle nutrition
When Almonds is most valuable
Vitamin E is directly involved in healthy ovulation — making almonds particularly well-timed around the ovulatory phase. Magnesium and calcium support the menstrual phase.
Logging in Oli
How to track Almonds accurately
"20 almonds" tends to overestimate — almonds vary significantly in size. "30g almonds" or "small handful of almonds" is more accurate. Raw vs roasted is about a 20-calorie difference per 30g.
Quick log in Oli
"10 almonds (12g)"
69 kcal · 2.5g protein
Cycle-aware tracking
Track Almonds — and every other food — effortlessly.
Oli adjusts your targets based on your cycle phase automatically. No manual logging.