Here are almond nutrition facts and health benefits. The health benefits of almonds mentioned in this article are based on studies.
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, made into almond milk, or ground to make almond meal.
Research suggests that eating nuts on a regular basis might contribute to better heart health and other health benefits. Almonds can be a great choice, as they provide protein, fiber, and micronutrients such as vitamin E and iron. Raw and roasted almonds are sodium-free, which is important for people who have a history of hypertension or are looking to lower their sodium intake for other reasons.
1. Almond Nutrition Facts
This nutrition information, for one ounce of almonds (28g) or about 24 whole almonds, is provided by the USDA.
Calories: 164
Fat: 14.2g
Sodium: 0.3mg
Carbohydrates: 6.1g
Fiber: 3.5g
Sugars: 1.2g
Protein: 6g
Carbs: A single serving of almonds provides 6.1 grams of carbohydrate. 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: 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. 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.
Protein: 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 important 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 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.
Calories: 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.
2. Health Benefits of Almonds
Lower Cholesterol
Eating almonds helps to lower levels of the bad kind of cholesterol, called low-density lipoprotein (LDL), and increase levels of the good kind, high-density lipoprotein (HDL) cholesterol. Almonds also have anti-inflammatory and antioxidant properties to help protect you from heart disease.
Increase Satiety
Almonds are very low in carbs but high in protein and fiber. Both of these substances have the ability to make the body feel full faster, and help you eat fewer calories.
In a 4-week study with more than 100 participants, it was found that consuming 43 grams of almonds per day significantly reduced hunger and appetite. This is also especially beneficial for those who want to maintain a balanced and harmonious figure.
Effective Weight Loss
Some nuts contain a few nutrients that the body struggles to break down and digest. In fact, the body does not absorb about 10-15% of the calories in nuts. In addition, eating nuts can slightly boost the body’s metabolism.
Because of their satiating properties, nuts are a great addition to an effective weight loss diet. In a recent study, eating a low-calorie diet with 84 grams of almonds was associated with a 62% increase in weight loss compared to a diet rich in complex carbohydrates. In addition, those who followed the almond-supplemented diet also noticed a marked improvement in waist circumference, along with other positive health signs.
Although almonds contain a lot of fat, it is still a friendly food for people who want to lose weight.
Lower Blood Pressure
Almonds can help lower your systolic blood pressure, which offers even more protection against heart disease.
Essential Vitamins, Minerals, and Fiber
Almonds are rich in valuable nutrients for your body, like magnesium, vitamin E, and dietary fiber. A single serving of almonds makes for a nutritious and filling snack.
Stronger Bones
Almonds have calcium and phosphorus, which improve bone health and can protect you from fractures.
Supports Blood Sugar Control
Almonds are a nut low in carbs but high in healthy fats, protein, and fiber. This makes them a perfect choice for people with diabetes.
Another benefit of almonds is the abundance of magnesium. This mineral is involved in more than 300 body processes, including blood sugar control. Currently, the recommended intake for magnesium is 310 – 420mg, while 2 ounces of almonds can provide nearly 150mg of this important mineral.
On the other hand, about 25-38% of people with type 2 diabetes have a magnesium deficiency. Therefore, supplementing with this essential mineral is extremely important, helping to significantly reduce blood sugar levels, while improving insulin function in the body. Even people without diabetes who eat almonds regularly can significantly reduce insulin resistance.
Thus, foods high in magnesium like almonds not only help prevent metabolic syndrome but also improve type 2 diabetes – both of which are major health problems.
Better Gut Health
Recent research appears to suggest that almonds can protect the health and immunity of the gastrointestinal (GI) tract. A healthier gut means a better immune system and a stronger body.
Provides Antioxidants
It can be said that almonds are an excellent source of antioxidants. Normally, antioxidants protect against oxidative stress, which can damage molecules in cells and contribute to inflammation, aging and cancers.
The powerful antioxidants in almonds are mainly concentrated in the brown skin. A clinical trial of 60 regular cigarette smokers showed that consuming about 84 grams of almonds per day was associated with a 23-34% reduction in oxidative stress biomarkers over a 4-week period. These findings also support other studies that have shown that eating almonds with meals can help reduce several markers of oxidative damage.