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When it comes to nuts, almonds are my favorite, hands down. But many Americans don’t even consume half of the recommended nuts and seeds intake, which is about 3 servings per week.
Almonds, however, are a nut that’s packed with nutrients. ”They contain fiber, plant-based protein, monounsaturated fats, vitamin E, calcium, manganese, and magnesium,” says Barbie Cervoni, RD, founder of Better Livin Nutrition.
Almond consumption can also help manage blood glucose levels, support gut, heart, and immune health, and more. Still skeptical that almonds are healthy? We had registered dietitians, myself included, break down the health benefits of almonds, including almond nutrition facts, and how to incorporate more almonds into your diet.
Experts Featured in This Article:
Barbie Cervoni, RD, certified diabetes care and education specialist and founder of Better Livin Nutrition.
Almond Nutrition Facts
Almonds are rich in plenty of nutrients, from healthy fats to magnesium and vitamin E. . According to the USDA, 1 oz/28 grams (which makes about 23 almonds) contains:
- Calories: 164 kcal
- Protein: 6.01 g
- Fat: 14.1 g
- Carbohydrates: 6.12 g
- Fiber: 3.54 g
- Magnesium: 76.5 mg
- Vitamin E: 7.26 mg
- Phosphorus: 136 mg
- Calcium: 76.3 mg
Almonds are rich in unsaturated fats and plant protein. Besides, one serving of almonds contains almost 50 percent of the daily value of vitamin E and 20 percent of the daily value of magnesium. They also contain phosphorus, calcium, and potassium.
Almonds naturally contain tiny amounts of sodium. However, salted and roasted versions are available on the market. These can contain high amounts of sodium and additional oils (used while roasting) that you probably don’t need.
According to the USDA, oil-roasted salted almonds contain 339 mg of sodium and 55.2 g of fat, while the lightly salted variety contains 143 mg of sodium. You may not want to take this much sodium from just one serving of almonds if you’re on a low-sodium diet or paying attention to sodium intake. Otherwise, it’s up to your taste preferences.
Health Benefits of Almonds
When it comes to the health benefits of almonds, the list is plentiful — from heart health support to managing blood sugar levels. Here’s what almonds can potentially do for you:
- Support heart health: The American Heart Association (AHA) recommends consuming unsaturated fats while limiting saturated and trans fats for heart health. And almonds contain a good amount of unsaturated fats. Daily nut consumption (about 1 ounce per day, or 28 grams) is associated with a reduced risk of heart disease and other chronic conditions, Cervoni adds. To see benefits, you can replace packaged snacks with some almonds.
- Protect cells from damage: Almonds contain high amounts of vitamin E, which is an antioxidant compound. Antioxidants eliminate harmful compounds that occur due to internal and external contributors. Our body produces these harmful molecules, called reactive oxygen species (ROS), at some levels as a byproduct of metabolism. On the other hand, environmental factors such as air pollution and smoking cause ROS accumulation. Consuming foods high in antioxidants helps prevent these molecules from damaging cells, supporting skin, brain, and heart health, and the immune system.
- Support insulin function: Almonds contain a good amount of magnesium, with just one serving providing 20 percent of the daily magnesium requirement. Magnesium helps more than 300 enzymes work properly; it has a role in regulating blood sugar levels, as well as muscle, brain, and heart health. Magnesium is also needed for insulin production. Its deficiency is associated with insulin resistance, which can lead to diabetes if not treated. According to Diabetes, magnesium loss can increase through urine in people with diabetes. Therefore, taking magnesium from foods can support insulin function by providing this essential nutrient and/or preventing deficiency. Almonds also contain fiber and no sugar, so they don’t spike insulin levels, making them a great snack for people with diabetes.
- Promote gut health: An article published in Nutrients explains almonds contain fiber, which promotes beneficial gut bacteria that are critical for health. A study looking at the benefits of almonds found that participants given 56 g of almonds and 10 g of almond skins had increased levels of beneficial bacteria, Bifidobacterium spp. and Lactobacillus spp., compared to a placebo. Another study showed that consuming about 60 g of almonds over 8 weeks increased alpha diversity (which indicates the diversity of healthy bacteria) and reduced harmful bacteria. However, both studies involved a small number of participants.
- Aid in weight management: If you think almonds help with satiety too, you’re not wrong. Science supports that almonds can help weight management by reducing hunger and increasing satiety. A study compared the satiety effects of raw almonds and crackers as snacks. Participants consuming almonds reported higher satiety and a lower impulse to consume high-fat foods.
Are Almonds Good For You?
Yes, unless you have an almond allergy. Almonds are packed with nutrients that can improve heart, metabolic, gut, and immune system health. Just be careful with salted and oil-roasted versions, Cervoni says, ”For those people with hypertension, snacking on salted nuts can contribute to daily sodium intake, and unsalted almonds is a better choice.”
How to Include More Almonds in Your Diet
Almonds have a lot of culinary uses due to their versatility. You can use them to add nutty flavor, crunchiness, and creamy texture. You can even make milk and butter from them. Here are a few ways I like to include more almonds in my diet as an registered dietitian:
- Add to your granola mix or bars: Almonds are a great way to add crunchiness to granola bars and increase the fiber, protein, and healthy fat content of them.
- Make dessert with less sugar: Just covering almonds with chocolate can satisfy your sugar craving more than you think. It can also result in a more gradual increase in blood glucose levels (by lowering the glycemic index) compared to if you had only eaten chocolate.
- Use it as flour: Almond flour is an alternative to wheat flour. People with gluten intolerance can use almond flour as a replacement for breakfast pancakes or other baked goods. It will give a nutty flavor that most people love. The best part is, you don’t even have to buy almond flour; it’s cheaper to powder almonds at home with a blender.
- Use it as butter: Of course, pair nicely with bread and bananas on top, but almond butter also makes a delicious dip for your vegetables. Almonds also add a creamy texture to oatmeal and dressings. Some people make their healthy Nutella at home by blending almonds with maple syrup and cocoa powder.
- Add to your salads: Salads need some crunchiness that almonds can provide. Their nutty flavor can elevate your seasoning as well.
- Cook almonds with other foods: Many recipes incorporate almonds with meats, grains, and even cheese. They add another layer of flavor to various ingredients. Some examples include rice with almonds and beef or chicken with almonds, either as a sauce or cooked directly with the dish.
- Make almond milk: Many people can’t or prefer not to drink regular milk. Almond milk is a beloved plant-based alternative, and the best part is you can make it from just almonds at home. Simply soak the almonds in water for a couple of hours or overnight, then rinse, blend, and strain the mixture. Use the fresh almond milk to add to your coffee or other drinks. You can use both the milk and the leftover almonds in granolas or other foods, so there’s no waste. If you’re opting for store-bought almond milk, just know that it can contain added sugar and other ingredients, and sometimes very little almond, although it has a longer shelf life.
- Make a trail mix: You can combine almonds with dried fruits, seeds, and other nuts to make a trail mix. It’s a very convenient snack on the go.
Merve Ceylan is a dietitian and freelance writer with published scientific articles in peer-reviewed journals. She has expertise in nutrition and health and has written more than 100 articles for well-known outlets such as PS, Health.com, Signos, Healthnews, and WellTheory. She writes with a passion for making science-based health information accessible to the public.