1 serving (28 grams) contains 160 calories, 6.0 grams of protein, 14.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
640 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56 g | 71% | |
| Saturated Fat | 4 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 24 g | 8% | |
| Dietary Fiber | 12 g | 42% | |
| Sugars | 4 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 304 mg | 23% | |
| Iron | 4 mg | 22% | |
| Potassium | 800 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Almond
Almonds are nutrient-dense, edible seeds that originate from the Middle East and South Asia, now cultivated widely in regions like the United States and Spain. Often used in both savory and sweet cuisine, almonds can be consumed raw, roasted, or processed into milk, butter, or flour. Nutritionally, almonds are rich in healthy fats, protein, dietary fiber, and micronutrients such as calcium, iron, and vitamin E. They provide approximately 571 calories per 100 grams, making them an energy-dense choice. The high monounsaturated fat content supports heart health, while being low in carbohydrates makes them suitable for low-carb diets. Though almonds are nutrient-packed, moderation is key due to their calorie density, particularly if weight management is a goal.
Health Benefits
- Supports heart health due to high monounsaturated fats, which can reduce LDL cholesterol.
- Promotes strong bones as they're an excellent source of calcium providing 271 mg per 100 g.
- Rich in vitamin E, almonds combat oxidative stress and support skin health.
- High fiber content (10.7 g per 100 g) aids digestion and supports gut health.
- Provides plant-based protein (21.4 g per 100 g), beneficial for muscle maintenance and repair.
Dietary Considerations
Selection and Storage
Store almonds in an airtight container in a cool, dry place for up to 6 months. Refrigeration extends shelf life to about a year. Avoid high humidity to prevent spoilage.
Common Questions About Almond Nutrition
Are almonds a good source of protein?
Yes, almonds are a great source of plant-based protein, offering approximately 21.4 grams of protein per 100 grams. This makes them an excellent snack or ingredient for people looking to increase their protein intake.
Can I eat almonds on a keto diet?
Yes, almonds are compatible with a keto diet as they are low in net carbs. With 21.4 grams of total carbs per 100 grams and 10.7 grams of fiber, their net carb content is just 10.7 grams, making them a suitable choice for maintaining ketosis.
What are the health benefits of eating almonds?
Almonds are rich in healthy fats, particularly monounsaturated fats, which support heart health. They are also high in fiber (10.7 grams per 100 grams), aiding digestion, and provide key nutrients like magnesium and vitamin E, contributing to bone health and antioxidant protection.
How many almonds should I eat per day?
A recommended portion size is about 1 ounce (28 grams), equivalent to approximately 23 almonds. This serving provides roughly 160 calories, 6 grams of protein, 14 grams of fat, and 3 grams of fiber, which is a balanced amount for most people.
How do almonds compare to walnuts nutritionally?
Almonds and walnuts differ in nutrient profiles; almonds provide more protein (21.4 g vs. 15.2 g per 100 g) and fiber, while walnuts have more omega-3 fats, which are beneficial for brain and heart health. Both are nutrient-dense, but almonds are slightly higher in calcium and vitamin E content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Health benefits of nuts: Potential role of almondsNational Institutes of Health (NIH)Discusses the nutritional benefits of almonds, including their effects on heart health and their nutrient content such as protein, calcium, and fiber.
- Dietary Guidelines for Americans, 2020-2025: Nuts and SeedsU.S. Department of Health and Human ServicesMentions almonds as a healthy protein option and source of essential nutrients in dietary recommendations.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
