Nutrition & Wellness
Magnesium, Muscle Recovery & the 30g Rule
What one fistful of Mamra almonds a day actually does to your body — sourced from ICMR-NIN and USDA data, not wellness-blog folklore.
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The products behind these numbers
Badam Mamra, Single-Origin Irani Mamra – Rich in Vitamin E
250g
California Almonds, Badam American, USA – Rich in Vitamin E
250g
Premium Roasted Almonds – Crispy Lightly Salted Badam, Freshly Roasted
80g
Badam Mamra Jumbo, Single-Origin Irani Mamra – Rich in Vitamin E
250g
Nutrition
What the Numbers Say
Nutritional values are approximate. Source: NIN/ICMR. AI-assisted content — verify with a registered nutritionist before acting on this information.
Frequently Asked Questions
Is 30g of almonds actually enough to matter?
Yes — it's roughly a fifth of your daily magnesium and over a third of your daily Vitamin E from one food. Most of these dry fruits benefits compound with consistency, not a single large serving.
Should almonds be soaked before eating?
Soaking softens the skin and is a common Indian practice, but current evidence doesn't show a meaningful nutrient difference — it's a texture preference, not a requirement for the dry fruits benefits above.
Do roasted almonds lose these benefits?
Dry roasting has minimal impact on magnesium, fibre, or protein content. Vitamin E degrades slightly with heat and time, so raw or lightly roasted retains the most.
Sources
- USDA FoodData Central — Almonds, raw, FDC #170567.
- ICMR–National Institute of Nutrition, Dietary Guidelines for Indians, 2020 edition.
- FSSAI Recommended Dietary Allowances reference tables.
Not medical advice — consult a healthcare professional for personal health decisions. Figures reflect one 30g serving unless noted.
Where to Find Premium Dry Fruits Near You
Since 1939, Sindhi Dry Fruits has been supplying premium cashews, almonds, walnuts, pistachios and seasonal dry fruits to homes across Delhi, Mumbai, Bangalore and beyond. Order online with fast dispatch to Delhi NCR and pan-India delivery.