1 serving (28 grams) contains 160 calories, 6.0 grams of protein, 14.0 grams of fat, and 6.0 grams of carbohydrates.
Log this food in SnapCalorie
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 | 14 g | 50% | |
| Sugars | 4 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 300 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 Almonds in shell
Almonds in shell are edible seeds native to the Middle East and South Asia but widely cultivated in California and Mediterranean regions. Traditionally included in cuisines like Middle Eastern and Mediterranean, they are enjoyed as snacks, roasted, or used in baking. Almonds are rich in healthy fats, protein, and dietary fiber, making them a nutrient-dense food. They also supply key vitamins such as vitamin E and B2 (riboflavin), as well as essential minerals like magnesium, calcium, and phosphorus. Almonds in shell retain their freshness and nutrient profile longer than shelled almonds due to the natural barrier provided by the shell.
Health Benefits
- Supports heart health due to high levels of monounsaturated fats, which can help reduce LDL cholesterol.
- Rich source of vitamin E, an antioxidant that protects cells from oxidative damage.
- Contains magnesium, which supports healthy bones and muscle function.
- Provides dietary fiber for improved digestion and gut health.
- B vitamins like riboflavin support energy metabolism and brain function.
Dietary Considerations
Selection and Storage
Store almonds in shell in a cool, dry place or an airtight container to protect from moisture. Refrigeration can prolong freshness.
Common Questions About Almonds in shell Nutrition
Are almonds in shell high in protein?
Almonds in shell are a good source of protein, providing around 6 grams of protein per ounce. In addition to protein, they are rich in healthy fats and fiber, making them a nutritious snack.
Can I eat almonds in shell on a keto diet?
Yes, almonds in shell can be a great addition to a keto diet as they are low in carbohydrates, with only about 2-3 grams of net carbs per ounce. Their high fat content makes them ideal for maintaining ketosis.
What are the health benefits of almonds in shell?
Almonds in shell are rich in vitamin E, magnesium, and antioxidants, which can support heart health, improve skin health, and reduce inflammation. They also contain healthy fats that can help manage cholesterol levels.
How many almonds in shell should I eat per day?
A healthy portion size of almonds in shell is about 1 ounce, equivalent to approximately 23 almonds. This amount provides around 160 calories and is ideal for gaining nutritional benefits without excessive calorie intake.
How do almonds in shell compare to shelled almonds?
Almonds in shell offer the same nutritional benefits as shelled almonds but may require more effort to eat, possibly reducing snacking speed and portion sizes. They are also less processed, making them a slightly fresher choice in some cases.
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.
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.
