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 | 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 Whole almonds
Whole almonds are the seeds of the almond tree (Prunus dulcis), native to the Middle East and now widely cultivated in countries like the United States, Spain, and Iran. This nutrient-dense food is a cornerstone of many cuisines, including Mediterranean, Middle Eastern, and Indian, often used in both savory and sweet dishes. Almonds are an excellent source of healthy monounsaturated fats, plant-based protein, and dietary fiber. They also contain significant amounts of vitamin E, magnesium, and small amounts of calcium, iron, and potassium, making them a highly nutritious snack or ingredient. A typical 1-ounce (28-gram) serving provides approximately 160 calories, 6 grams of protein, and 14 grams of fat, primarily heart-healthy fats.
Health Benefits
- Supports heart health due to monounsaturated fats, which can help reduce bad LDL cholesterol levels.
- Provides 7.3 mg of vitamin E per ounce, a powerful antioxidant that helps maintain healthy skin and immune function.
- High magnesium content (76 mg per ounce) supports healthy muscle function and may help regulate blood pressure.
Dietary Considerations
Selection and Storage
Store whole almonds in an airtight container in a cool, dark place to prevent oxidation. Refrigeration can extend their shelf life by up to six months.
Common Questions About Whole almonds Nutrition
Are whole almonds high in protein?
Whole almonds are a good source of protein, providing about 6 grams of protein per 1-ounce serving (approximately 23 almonds). They are also packed with healthy fats, fiber, and essential nutrients, making them an excellent option to include in a balanced diet.
Can I eat whole almonds on a keto diet?
Yes, whole almonds can be eaten on a keto diet as they are low in carbohydrates. A 1-ounce serving contains about 6 grams of carbs, 3.5 grams of which are dietary fiber, resulting in only 2.5 grams of net carbs. Their high fat and moderate protein content aligns well with keto principles.
What are the health benefits of eating whole almonds?
Whole almonds offer numerous health benefits, including being rich in vitamin E, magnesium, and antioxidants, which support heart health and reduce inflammation. They may also aid in weight management due to their fiber and healthy fat content, which helps keep you feeling full longer.
How many whole almonds should I eat per day?
A recommended portion size is around 1 ounce of whole almonds daily, which is approximately 23 almonds. This amount provides a satisfying snack while contributing about 164 calories and essential nutrients without excessive calorie intake.
How do whole almonds compare to roasted almonds?
Whole almonds are typically raw, preserving their natural nutrients, while roasted almonds may lose some micronutrients due to heat exposure. However, roasted almonds often have enhanced flavor but can contain added salts or oils. Both options are nutritious, but raw almonds may be better for those seeking minimal processing.
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.
