A one-and-a-half ounce handful of almonds is a leading source of vitamin E and magnesium and offers protein, fiber, potassium, calcium, phosphorus and iron. Almonds are the leading source of monounsaturated fat among America’s most consumed nuts. Of the 14 grams of total fat found in one ounce of almonds, about 64 percent is monounsaturated. This good fat plays a role in helping almonds lower harmful cholesterol just as effectively as expensive drugs, according to a recent study published by the American Heart Association.