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Here’s a chart outlining the approximate nutritional values for one ounce (about 28 grams) of almonds, which is roughly equivalent to a small handful:
These values are approximate and can vary slightly depending on factors such as almond variety and preparation.
| Nutrient | Amount |
|---|---|
| Calories | 164 |
| Total Fat | 14 grams |
| Saturated Fat | 1.1 grams |
| Trans Fat | 0 grams |
| Cholesterol | 0 mg |
| Sodium | 0 mg |
| Potassium | 208 mg |
| Total Carbohydrate | 6 grams |
| Dietary Fiber | 3.5 grams |
| Sugars | 1.2 grams |
| Protein | 6 grams |
| Vitamin E | 7.3 mg (37% DV) |
| Calcium | 76 mg (8% DV) |
| Iron | 1.1 mg (6% DV) |
| Magnesium | 76 mg (19% DV) |
Almonds are not only delicious, but they are also packed with essential nutrients that can benefit your overall health. Let’s take a closer look at the almond nutrition facts to understand why this nut is considered a superfood.
Healthy Fats: Almonds are a great source of healthy fats, particularly monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
Protein: Almonds are also a good source of protein, making them a great snack option for vegetarians and vegans. Protein is essential for muscle growth and repair, as well as for overall energy levels.
Fiber: Almonds are high in fiber, which can aid in digestion and help you feel full for longer periods of time. This can be particularly helpful for those looking to manage their weight.
Vitamins and Minerals: Almonds are rich in vitamin E, which is a powerful antioxidant that can help protect your cells from damage. They also contain important minerals like magnesium, which is essential for bone health and muscle function.
Low in Carbs: Almonds are relatively low in carbohydrates, making them a great option for those following a low-carb diet.
Incorporating almonds into your diet can have a positive impact on your health. Whether you enjoy them as a snack, sprinkle them on top of salads or oatmeal, or use almond butter in your smoothies, there are plenty of delicious ways to reap the benefits of almond nutrition.
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