Almond Nutrition Facts

Calories, Carbs, and Health Benefits of Almonds

Almond nutrition facts and health benefits
Verywell / Alexandra Shytsman

Almonds are a nutritious, portable, low-carbohydrate food that can be used in cooking or eaten as is. Almonds can be purchased, salted, unsalted, raw, or roasted. They can be turned into almond butter, made into almond milk, or ground as almond meal. Raw and roasted almonds are sodium-free, which is important for those people who have a history of hypertension or are looking to lower their sodium intake for other reasons.

While healthy, they are calorie-rich. Excess intake of calories can cause weight gain, an independent risk factor for various diseases, including type 2 diabetes and cardiovascular disease. Therefore, when eating almonds, you should exercise portion control.

Nutrition Facts

The following nutrition information is provided by the USDA for 1 ounce (28g) or about 24 whole unsalted almonds.

  • Calories: 164
  • Fat: 14.2g
  • Sodium: 0mg
  • Carbohydrates: 6.1g
  • Fiber: 3.5g
  • Sugars: 1.2g
  • Protein: 6g

Carbs in Almonds 

Almonds are a good source of fiber and have a lower glycemic index than many other nuts, making them a good choice for people on low-carb diets. 

Fats in Almonds 

Almonds are high-fat foods, providing about 22% of the recommended daily amount of fat in a single ounce. However, most of the fat found in almonds is monounsaturated fat, which has cardio-protective properties. 

Protein in Almonds

Almonds are a good source of vegan protein, containing small amounts of all the essential and non-essential amino acids. 

Micronutrients in Almonds 

One ounce of almonds contains 37% of the daily recommended intake of vitamin E, 8% of the daily recommended amount of calcium, and 6% of the daily recommended amount of iron. Vitamin E confers anti-oxidant properties and supports immune function. Calcium is important for maintaining the structure of teeth and bones. Iron helps in the production of certain hormones and getting oxygen to muscles. 

Health Benefits

According to a review of 29 studies conducted in 2016, eating 28 grams of nuts per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. When it comes to almonds specifically, this may be due to their high content of the lipid-lowering monounsaturated fat, fiber content, and antioxidant effects of vitamin E

It may also be due to the phytonutrients found in almonds, especially plant sterols and flavonoids, which are heart-healthy and offer antioxidant benefits. To maximize these nutrients, enjoy your almonds with the skins (flavonoids are concentrated there). Consuming almonds may also help lower your cholesterol levels. 

Almonds are a rich source of manganese and magnesium. Manganese plays an important role in the metabolism of carbohydrates, amino acids, and cholesterol. Magnesium is involved in over 300 metabolic pathways, including energy production, protein synthesis, cell signaling, and structural functions like bone formation. Some studies suggest that higher intakes of magnesium are associated with a reduced risk of developing diabetes.

Common Questions

Are almonds tree nuts?

Yes, almonds are considered to be a tree nut. They grow on shrubs or in trees and are covered by a hard shell. Most of the time, if a person is allergic to tree nuts, they are allergic to all tree nuts—including almonds.

Is almond milk a good alternative to dairy milk?

If someone has an allergy to dairy, almond milk is a good alternative. And although almonds are naturally high in calories, almond milk is a lower-calorie substitute for cow's milk. Note, however, that almond milk contains less calcium and protein unless fortified. Be sure to select an unsweetened version to avoid extra sugar.

Recipes and Preparation Tips

Pre-portioned almonds are one of the foods you may always want to have with you. When you are in a pinch, raw or roasted versions can serve as a healthy, nutrient-dense snack.

Almonds can also add crunch and flavor to salads, yogurt, or oatmeal, making these foods more satiating and satisfying. Also look for ways to incorporate almond products into your diet. You can spread almond butter on celery or an apple; use unsweetened almond milk in shakes, sauces, and eggnog; or make pancakes using almond meal, for example. Almonds can even be used as a replacement for breadcrumbs when making stuffing.

Cooking with almonds is a great way to boost the nutrient content of a meal while lowering the carbohydrate content. Here are a few recipes to start you out:

When eating almonds, aim to stick to one serving, which is about 24 whole almonds (1/4 cup or one small handful). If you are pairing almonds with another food item, such as fruit or yogurt, aim to stick to a 100 calorie serving (about 12). Be mindful about servings of almond products as well.

Allergies and Interactions

People who are allergic to almonds are generally suffering from either a primary or secondary food allergy. The first occurs through direct contact and can lead to life-threatening breathing difficulties. The second is when someone who is allergic to birch pollen (one of the causes of hay fever) starts to cross-react to almond as well over time because of a similarity between proteins found between the two. This second condition is called pollen food syndrome or oral allergy syndrome. People who are allergic to almonds may also be allergic to to other nuts and stoned fruits. 

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