Almonds are a highly nutritional nut. According to the USDA Nutrient Database, it is a rich source of energy, fiber, protein, and a number of essential vitamins and minerals, such as B-vitamins, potassium, magnesium, and zinc. Compared to all other nuts, almonds are one of the richest in nutrients and contain the most beneficial components.
Calories: There are 529 calories in a cup of almonds–about 25% of your suggested calorie intake for the day–which is why we don’t necessarily suggest eating that many in one sitting! However, to put it in simpler terms, there are about 130 calories in one ounce of almonds, which equates to roughly 23 almonds. One serving can help increase your monounsaturated (healthy) fat levels, and they contain tons of great minerals too!
Carbs: There are only 5 grams of carbohydrates in a cup of almonds, which represents only 2% of your suggested daily requirement for carbs. Many people see this as a good thing, as low-carb diets are very popular right now. They give people a chance to boost their mineral and fat intake without adding too many empty carbohydrates. This makes them an excellent food to eat on-the-go or in between meals!
Fats & Proteins: A single cup of almonds has approximately 30 grams of protein and 71 grams of fat. Almonds contain a high level of fat. More than 50% of those fats are in the form of monounsaturated fats, which are good for heart health and essential for organ function, however, they also contain bad fats, so it is important not to overdo it. A handful or two at a time is a great choice, and will give you a nice boost!