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Calories in Almonds

Kanika Khara Nov 5, 2018
Whether it's healthy hair, good skin, or controlling cholesterol levels, almonds provide many nutritional benefits to our body. However, the calories in almonds, which is major concern for most of us, vary as per their consumption.

Did You Know?

The Bible mentions only two nuts in its entire text, of which one is almond, and the other is pistachio.
The almond (Prunus dulcis) is a small bushy deciduous tree that belongs to the genus Prunus and family Rosaceae. It is a tree native to Asia and North Africa, having pink blossoms, and highly prized edible nuts (called almonds) enclosed in a hard green hull. Almonds are a part of the stone fruit family, which also includes peaches, plums, and nectarines.
Popularly known as a nut, scientifically, the edible part of the almond is not a true nut, but the seed of a drupe comprising an outer hull and a hard shell with the seed inside. They are the most widely cultivated nuts, which are not only delicious but also have a high nutritional value.

Calories in Almonds

Serving size of almonds and their calorie content:
1 almond (1.2 g) - 7
1 oz (23 whole kernels, 28.4 g) - 163
1 cup sliced (92 g) - 529
1 cup, ground (95 g) - 547
100 g - 576
1 cup, slivered (108 g) - 622
1 cup, whole (143 g) - 823

Nutrient Values of Almonds per 100 g

Energy Value - 2423kJ (576kcal)
Total Fat - 49.42 g
Carbohydrates - 21.69 g
Sugars - 3.89 g
Starch - 0.74 g
Dietary Fiber - 12.2 g
Protein - 21.22 g
Sodium - 1 mg
Zinc - 3.08 mg
Potassium - 705 mg
Iron - 3.72 mg
Magnesium - 268 mg
Manganese - 2.285 mg
Copper - 1 mg
Calcium - 264 mg
Vitamin E - 26.2 mg
Vitamin B6 - 0.143 mg
Vitamin B5 - 0.469 mg
Vitamin B1 (Thiamine) - 0.211 mg
Vitamin B2 (Riboflavin) - 1.014 mg

Source:- USDA National Nutrient Database

Nutrition Facts

  • Almonds are a rich source of monounsaturated and polyunsaturated oils, which help in reducing the low-density lipoprotein (LDL) or the bad cholesterol in the body.
  • They are also a good source of antioxidant flavonoids, that delay or prevent the onset of diseases like cancer by inhibiting low density lipoprotein (LDL) oxidation by free radicals.
  • Monosaturated fat, protein, and potassium present in almonds are healthy for the heart. The presence of magnesium and vitamin E helps avoid the risks of heart diseases. Also being rich in folic acid, they lower homocystein (an amino acid present in the blood), which causes fatty plaque accumulation in the arteries
  • Being low in sodium and high in potassium, they help in maintaining and controlling blood pressure.
  • They help in maintaining a healthy and glowing skin, by preventing premature appearance of wrinkles, blackheads, and pimples on the face. Almond oil treats dark circle around the eyes, improves blood flow, regenerates fatigued cells, and provides flawless complexion.
  • They help in losing weight, as the monosaturated fats present in them satisfy the appetite, and keeps one from overeating. Research shows that an almond-rich low calorie diet is beneficial for obese people in order to lose weight.
  • Studies have revealed that consumption of almonds after meals is good for diabetic patients, as they help in stabilizing the blood sugar levels and decrease the insulin levels in the blood.
  • They are also helpful in treating constipation, as they improve the fiber content of the food. Almond oil also contains laxative properties which helps produce soft stools and avoid any other digestive system disorders.
Along with these health benefits, almonds also boost the energy levels in the body, increase blood flow, and induce high intellectual level in an individual.
However, just like any other food, almonds also have their cons; for example, people with kidney or gallbladder problems should avoid eating almonds, as they are rich in oxalates, which can lead to crystallization. But considering their health benefits, one should incorporate them in the daily diet if possible.
Disclaimer: The information provided in this item is solely for educating the reader. It is not intended to be a substitute for the advice of a dietitian or nutritionist.