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. Almonds are also highly versatile. They can be turned into almond butter, almond milk, or ground to make almond meal.
Research suggests that eating nuts regularly might contribute to better heart health and other health benefits.1 Eating almonds daily can be a great choice, as they provide protein, fiber, and micronutrients such as vitamin E and iron.
Raw and roasted almonds are sodium and sugar-free, which is vital for people who have a history of hypertension or diabetes or are looking to lower their intake for other reasons. Keep reading to learn more about the nutritional facts of almonds and the potential benefits of eating them.
Almond Nutrition Facts
As per USDA.2 one ounce of almonds (28g) or about 24 whole almonds, is provided by the USDA.2
- Calories: 164
- Fat: 14.2g
- Sodium: 0.3mg
- Carbohydrates: 6.1g
- Fiber: 3.5g
- Sugars: 1.2g
- Protein: 6g
- Vitamin E: 7.3mg
- Magnesium: 76.7mg
A single serving of almonds provides 6.1 grams of carbohydrates. 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.
Almonds are high-fat foods, providing about 22% of the recommended daily amount of fat in a single ounce. However, most of the fat in almonds is monounsaturated fat, which has cardio-protective properties. There is just over 1 gram of saturated fat, 9 grams of monounsaturated fat, and 3.5 grams of polyunsaturated fat in a serving of almonds.
Almonds are a good source of plant-based protein, containing small amounts of all the essential and non-essential amino acids. There are 6 grams of protein in an ounce of almonds.
Vitamins and Minerals
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 antioxidant properties and supports immune function. Calcium is essential for maintaining the structure of teeth and bones. Iron helps in the production of certain hormones and getting oxygen to muscles.
Almonds are a rich source of manganese and magnesium. Manganese is vital in carbohydrates, amino acids, and cholesterol metabolism. Magnesium is involved in over 300 metabolic pathways, including energy production, protein synthesis, cell signaling, and structural functions like bone formation
Almonds are a calorie-rich food, providing 164 calories per single ounce. Most of the calories come from healthy fat, with smaller amounts coming from carbohydrates and protein.
Almonds are widely promoted for the nutritional and health benefits that they provide. Sceintific studies have provided some insights into the ways that consuming almonds may affect human health.
Reduces Risk of Heart Disease
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 because they provide lipid-lowering monounsaturated fat, fiber, and vitamin E.
Almonds also contain phytonutrients, 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).
Helps Lower Cholesterol
Studies investigating the health benefits of nuts have pointed out that consuming almonds may help lower LDL cholesterol levels. Low-density lipoproteins are considered “bad cholesterol” because elevated levels are linked to heart disease.
Almond consumption has also been linked to higher HDL cholesterol levels. HDL is “good cholesterol” because it is instrumental in removing LDL cholesterol from the body.
Study authors suggested that almonds could even be a food used in treating people with high cholesterol who do not wish to take or cannot tolerate large doses of medication.
Improves Diabetes Risk and Management
Some studies suggest that higher intakes of magnesium are associated with a reduced risk of developing diabetes.8 Since almonds provide magnesium, they may deliver this benefit. But other evidence supports the consumption of almonds to prevent diabetes.
For instance, a study on adolescents and young adults at risk for developing diabetes found that those who consumed 56 grams of almonds daily showed reduced HbA1c, LDL cholesterol, and total cholesterol levels in 12 weeks. Some studies have also suggested that almond consumption can help those with diabetes control blood sugar and lipid profiles.
Supports Gut Health
A comprehensive research review published in 2021 explored the health benefits of almonds. The study authors pointed out the nuts’ benefits to the gut microbiota. Specifically, they found that consuming the nuts can support colon health by promoting microflora richness and diversity, improving the microflora ratio, and boosting concentrations of health-promoting colonic bioactive.
May Provide Metabolic Benefits
That same 2021 research review suggested that almonds may offer metabolic benefits. Specifically, the authors found that diets containing almonds helped study participants feel less hungry and more satiated, increasing resting energy expenditure. Almonds also helped create small but significant decreases in body weight and fat mass compared to other nuts.
Almonds are a tree nut. According to the American Academy of Allergy, Asthma, and Immunology, tree nut allergies are one of the eight most common food allergies in the U.S., affecting roughly 0.5 to 1% of the population. Symptoms of an allergic reaction may include abdominal pain, cramps, nausea and vomiting, diarrhea, difficulty swallowing, itching, nasal congestion, nausea, or shortness of breath.14 Reactions can be severe, including anaphylaxis, so those with a tree nut allergy should have epinephrine available at all times.
Another allergy concern is cross-reactivity to birch pollen (one of the causes of hay fever). This condition is called pollen food syndrome or oral allergy syndrome. People allergic to almonds may also be allergic to other nuts and