Almonds have the highest protein content of any nut and are a valuable food for vegans and vegetarians. Almonds, either raw or roasted are reliable source of quick energy. It provides more than 100 percent of antioxidant vitamin E, 2/3 of riboflavin, 17 percent of niacin and is rich in bone strengthening and muscle-building minerals.

Almonds are an excellent source of monounsaturated fat, the same type of fat found in olive oil that has positive health benefits. Consumption of monounsaturated fat is linked with reduced cardiovascular disease.