1 serving (28 grams) contains 171 calories, 5.7 grams of protein, 14.2 grams of fat, and 5.7 grams of carbohydrates.
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Nutrition Information
Calories |
850.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.5 g | 90% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 28.2 g | 10% | |
| Dietary Fiber | 18.8 g | 67% | |
| Sugars | 4.7 g | ||
| protein | 28.2 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 376.5 mg | 28% | |
| Iron | 5.9 mg | 32% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition data sourced from USDA FoodData Central
Food Attributes
Source of Calories
About Almonds
Almonds are the nutrient-rich seeds of the Prunus dulcis tree, native to the Middle East and widely cultivated in countries such as the United States and Spain. Almonds are a staple in Mediterranean, Middle Eastern, and South Asian cuisines, often consumed raw, roasted, or as almond flour, butter, or milk. A small handful (28g) of almonds provides about 164 calories, 6g of protein, 14g of fat, and 6g of carbohydrates, including 3.5g of fiber. They are an excellent source of healthy monounsaturated fats, vitamin E, magnesium, calcium, and antioxidants, making them a nutrient-dense snack or ingredient in meals.
Health Benefits
- Rich in vitamin E (7.3 mg per ounce), which helps protect cells from oxidative stress and supports skin health.
- Provides 250 mg of potassium per ounce, which is essential for blood pressure regulation and cardiovascular health.
- High in magnesium (76 mg per ounce), which aids in muscle and nerve function, bone health, and energy production.
- Contains 13% of daily fiber needs (per ounce), supporting digestive health and regularity.
- A plant-based source of protein (6g per ounce), contributing to muscle repair and satiety.
Dietary Considerations
Selection and Storage
Store almonds in an airtight container in a cool, dry place to prevent rancidity. For long-term storage, keep them in the refrigerator or freezer to maintain freshness.
Common Questions About Almonds Nutrition
Are almonds high in protein?
Yes, almonds are a great source of plant-based protein. A 100-gram serving of almonds provides about 20 grams of protein, making them an excellent choice for vegetarians, vegans, or anyone looking to increase their protein intake.
Can I eat almonds on a keto diet?
Yes, almonds are compatible with a keto diet because they are low in net carbs. A 100-gram serving contains 20 grams of total carbohydrates, but 13.3 grams come from fiber, leaving only 6.7 grams of net carbs. They are also high in healthy fats, with 50 grams per 100 grams, making them a keto-friendly snack.
What are the health benefits of almonds?
Almonds are rich in nutrients such as vitamin E, magnesium, and healthy monounsaturated fats, which can support heart health and brain function. They are also high in fiber, benefiting digestive health, and their low sugar content makes them a good option for blood sugar control. However, they are calorie-dense, so moderation is key to avoid weight gain.
How many almonds should I eat in a day?
A recommended serving size for almonds is around 1 ounce, which is approximately 23 almonds or 28 grams. This portion contains about 160-170 calories, 6 grams of protein, 6 grams of carbs (3 grams net), and 14 grams of fat, making it a balanced snack option.
How do almonds compare to walnuts nutritionally?
Both almonds and walnuts are nutritious nuts but differ in certain aspects. Almonds have more protein (20 grams vs. 15 grams per 100 grams) and fiber (13.3 grams vs. 6.7 grams), while walnuts are higher in omega-3 fats. Depending on your nutritional priorities, almonds are better for protein and fiber, whereas walnuts support omega-3 intake.
