Calorie Count: Detailed Breakdown
The exact calorie count of two almonds can vary based on size and the roasting method. Most sources confirm that two dry-roasted almonds have about 14 calories. This is based on around 7 calories per almond. This figure helps in tracking intake. For instance, 10 roasted almonds are about 70 calories, and a standard 1-ounce serving (around 23 almonds) has approximately 161-167 calories, depending on how they're prepared.
How Roasting Affects Calories
Oil-roasted nuts have a minimal difference in calories compared to dry-roasted ones. Nuts have a high fat content and cannot absorb much oil during roasting. Roasting reduces moisture, which concentrates nutrients and flavor. Consequently, a roasted almond weighs less, leading to a higher caloric density, but the nutritional impact of a couple of almonds is very similar. Almonds, both raw and roasted, might have fewer calories than labels indicate because not all fats are absorbed during digestion.
Beyond Calories: Nutrient Profile of a Small Serving
Even a couple of almonds provide a nutritional boost. Based on the caloric value of a single almond, two almonds offer a beneficial mix of macronutrients and vitamins.
Macronutrients
- Fat: Two almonds have around 1 gram of fat, with most being monounsaturated fats.
- Protein: They provide a small amount of plant-based protein, about 0.3-0.5 grams per nut, contributing to satiety.
- Carbohydrates: The carbohydrate count is minimal, less than 1 gram, with a portion being fiber.
Key Micronutrients
Two almonds also contain trace amounts of micronutrients, including magnesium, vitamin E, and manganese, which are important for overall health.
Roasted vs. Raw: Calories and Differences
Comparing roasted and raw almonds shows minimal caloric differences, but roasting changes the structure and chemistry. Dry-roasting removes moisture, slightly increasing caloric density per gram. However, the fat, protein, and carbohydrate content remain similar by weight. The body absorbs fewer calories from roasted almonds compared to label values, due to cell walls preventing full fat absorption. Roasting also changes the taste, making the almonds crunchier, which is why it is popular.
Almonds Compared to Other Nuts
Here is a comparison based on a standard 1-ounce (28-gram) serving size:
| Nutrient (per 1 oz) | Almonds | Cashews | Walnuts |
|---|---|---|---|
| Calories | ~164 | ~157 | ~185 |
| Protein (g) | ~6 | ~5 | ~4 |
| Total Fat (g) | ~14 | ~12 | ~18 |
| Fiber (g) | ~3.5 | ~1 | ~2 |
| Vitamin E (mg) | ~7.4 | <1 | ~0.2 |
| Magnesium (mg) | ~77 | ~83 | ~45 |
Almonds are a calorie-dense food that offer more fiber, protein, and Vitamin E than cashews and walnuts. Walnuts have more total fat, but almonds have a balanced nutritional profile.
Maximizing Health Benefits
Eating two almonds is good, but incorporating them more into your diet provides real benefits. Ways to enjoy them:
- Sprinkle on Salads: Add chopped or sliced almonds to salads for crunch and healthy fats and fiber.
- Mix into Yogurt or Oatmeal: Add crushed almonds to your morning yogurt or oatmeal for added texture and nutrition.
- Incorporate into Baking: Use almond flour as a gluten-free alternative or add whole or slivered almonds to baked goods.
- Use in Smoothies: A handful of almonds can add creaminess and nutritional value to smoothies.
- Create Homemade Trail Mix: Combine roasted almonds with dried fruit and seeds for a custom trail mix.
For further nutritional information, visit the Almond Board of California's website.
Conclusion
Two roasted almonds have roughly 14 calories, and a concentrated dose of healthy fats, protein, fiber, and micronutrients. They are an example of a nutrient-dense food that provides substantial benefits beyond its caloric value. When consumed as part of a balanced diet, almonds can help with weight management by promoting satiety and contribute to heart health. Whether raw or roasted, a small portion of almonds is a good addition to your diet.
