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 | 14 g | 50% | |
| 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 Badam
Badam, commonly known as almonds, are edible seeds from the almond tree (Prunus dulcis) widely cultivated in the Mediterranean region, California, and parts of South Asia. They are a staple ingredient in various cuisines, including Indian, Middle Eastern, and Western, often used in desserts, savory dishes, or consumed raw or roasted as snacks. Badam has a remarkable nutritional profile, rich in healthy monounsaturated fats, protein, and dietary fiber. With 571 calories per 100 grams, they are energy-dense and contain essential nutrients like calcium (271 mg), iron (3.6 mg), and Vitamin E. Although they lack Vitamin C and Vitamin D, their nutrient composition makes them beneficial for heart health, bone health, and overall well-being.
Health Benefits
- Supports heart health due to high levels of monounsaturated fats and Vitamin E, which act as antioxidants.
- Promotes strong bones through calcium (271 mg/100 g) essential for bone density.
- Improves digestion as a source of 12.5 g fiber, aiding gut health and regular bowel movements.
Dietary Considerations
Selection and Storage
Store badam in an airtight container in a cool, dry place or refrigerate for longer shelf life to prevent rancidity. Avoid exposure to moisture to maintain quality.
Common Questions About Badam Nutrition
Is badam high in protein?
Yes, badam (almonds) are a good source of protein, offering approximately 21 grams of protein per 100 grams. This makes them a great option for vegetarians and those looking to add plant-based protein to their diets.
Can I eat badam on a keto diet?
Yes, badam is suitable for a keto diet as it is low in net carbs, with roughly 9 grams of net carbs per 100 grams (21 grams of total carbs minus 12 grams of fiber). Its high healthy fat content (50 grams per 100 grams) makes it a popular choice for keto enthusiasts.
What are the health benefits and concerns of eating badam?
Badam is rich in healthy monounsaturated fats, fiber, and vitamin E, which contribute to improved heart health, digestion, and antioxidant protection. However, due to their high calorie density (571 calories per 100 grams), portion control is important, especially for those aiming to lose weight.
What is the recommended serving size for badam?
A typical serving size for badam is around 1 ounce or 28 grams (about 23 almonds), which provides 164 calories, 6 grams of protein, 14 grams of fat, and 3.5 grams of fiber. This is a balanced quantity to enjoy their nutritional benefits without excessive calorie consumption.
How does badam compare to other nuts like walnuts or cashews?
Compared to walnuts and cashews, badam is higher in protein (21 grams versus around 15 grams per 100 grams for cashews) and lower in total carbs compared to cashews (21 grams for badam versus 30 grams for cashews). Walnuts, on the other hand, are higher in omega-3 fatty acids, whereas badam is a superior source of vitamin E.
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.
