Healthy fats
Almonds
Nutrition facts
Serving: 30 g (about 23)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Protein | 6.3 g | |
| Carbs | 6.5 g | |
| Fibre | 3.8 g | 13 % |
| Sugars | 1.3 g | 1 % |
| Fat | 15 g | 20 % |
| Saturated fat | 1.1 g | 6 % |
| Sodium | 0 mg | 0 % |
| Vitamin E | 8 mg | 51 % |
| Copper | 0 mg | 34 % |
| Manganese | 1 mg | 28 % |
| Riboflavin (B2) | 0 mg | 26 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- About 20% of the calories in whole almonds are not absorbed: part of the fat stays locked inside the cell walls and passes through as is. Chopped, ground, or as butter, more of it is absorbed.
- 30 g covers half the daily value for vitamin E and close to a fifth of the one for magnesium, with 6 g of protein; but also 174 kcal. Weigh the portion: a generous handful quickly passes 30 g.
Preparation
Dry-roasted, they keep their value; salted, they add sodium. Ground (almond flour) or as butter, nearly all their calories count, unlike whole almonds.
To mention to a professional
- Tree nuts, including almonds, are a priority allergen in Canada; if you are unsure about a past reaction, consult before reintroducing them.
- Almonds are high in oxalate: if you have had calcium oxalate kidney stones, mention it to your professional.
Sources
- Nuts, almonds
- USDA FoodData Central, SR Legacy (Nuts, almonds ; Beverages, almond milk, unsweetened)
- Novotny, Gebauer and Baer, 2012 (American Journal of Clinical Nutrition, actual metabolizable energy of almonds)
- Gebauer et al., 2016 (Food and Function, almond processing and available energy)
- NIH Office of Dietary Supplements, Vitamin E fact sheet
- Health Canada, priority food allergens
- Attalla, De and Monga, 2014 (Urology, oxalate content of foods)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.