An ounce of almonds, which is about a quarter cup or 23 whole nuts, contains 6 grammes of plant protein, 4 grammes of filling fibre (13 per cent of the daily minimum), half of the daily vitamin E target, and 20% of the daily magnesium target—along with B vitamins and smaller amounts of calcium, iron, and potassium. Buy the Best quality Almonds to give your body nutrient-dense food.