A handful of almonds is a popular and convenient snack choice, but for those counting calories or tracking nutrients, it's helpful to know the specific content of a typical serving. A portion of 35 almonds is slightly larger than the standard 1-ounce (28g) serving, and provides a considerable energy boost along with numerous health-promoting compounds.
Macronutrient Breakdown of 35 Almonds
For a standard serving of 35 raw almonds, the macronutrient profile is highly beneficial for those seeking healthy fats, protein, and fiber. The caloric breakdown is predominantly from healthy fats, with moderate protein and carbohydrates.
- Calories: Approximately 243 kcal. This makes almonds an energy-dense food, so portion control is key for those with specific weight goals.
- Fat: 21 grams. The majority of this fat is heart-healthy monounsaturated fat (about 13g) and polyunsaturated fat (about 5g). This contrasts sharply with saturated and trans fats found in many processed snacks.
- Protein: 9 grams. As one of the highest protein tree nuts per ounce, almonds contribute to feelings of fullness and support muscle maintenance.
- Carbohydrates: 9 grams. With a low glycemic index, almonds help to prevent sharp blood sugar spikes after a meal.
- Dietary Fiber: 5 grams. This fiber is crucial for digestive health and helps to promote satiety.
Key Vitamins and Minerals
Beyond the primary macros, 35 almonds are a powerful source of several essential micronutrients that contribute to overall health. These nutrients are concentrated in the brown skin of the almond, so consuming them with the skin on is most beneficial.
- Vitamin E: Around 11 mg, which provides 72% of the daily value. As a fat-soluble antioxidant, Vitamin E protects cells from oxidative damage and supports healthy skin.
- Magnesium: 113 mg, meeting 27% of the daily value. This mineral is vital for muscle function, nerve transmission, and maintaining bone health.
- Manganese: 1 mg, providing 40% of the daily value. Manganese is a trace mineral that assists in metabolism and bone formation.
- Copper: 0.4 mg, covering 48% of the daily value. Copper is important for iron metabolism and energy production.
- Phosphorus: 202 mg, accounting for 29% of the daily value. This mineral plays a key role in bone and teeth health.
- Calcium: 113 mg, contributing 11% of the daily value. Important for bone strength and muscle function.
Almonds vs. Common Snacks: A Nutritional Comparison
When you choose 35 almonds, you are opting for a snack with a superior nutritional profile compared to many common alternatives. The table below illustrates the difference.
| Nutrient | 35 Raw Almonds | 35g Chocolate Chip Biscuits* | 35g Salted Potato Chips* |
|---|---|---|---|
| Calories | ~243 kcal | ~175 kcal | ~185 kcal |
| Total Fat | 21g | 8g | 12g |
| Saturated Fat | 2g | 4g | 2g |
| Protein | 9g | 2g | 2g |
| Fiber | 5g | 1g | 1g |
| Sodium | ~0mg | ~120mg | ~160mg |
*Approximate values for comparative purposes.
The Health Benefits of Daily Almond Consumption
Integrating almonds into your daily routine can offer more than just a convenient snack; it can provide tangible health benefits.
Heart Health
Regular consumption of almonds, as part of a low-saturated fat diet, may help reduce the risk of heart disease. The high monounsaturated fat content has been shown to lower LDL (“bad”) cholesterol levels while preserving HDL (“good”) cholesterol. Almonds also contain antioxidants like Vitamin E and flavonoids that protect against oxidative stress, which contributes to heart disease.
Weight Management
Despite their higher calorie density, almonds are considered a weight-loss-friendly food. The combination of fiber, protein, and healthy fats promotes a strong feeling of satiety, helping to curb appetite and reduce overall calorie intake. Studies have also indicated that a small percentage of the fat calories in almonds are not absorbed by the body, adding to their weight management potential.
Blood Sugar Control
The high magnesium content in almonds is particularly beneficial for blood sugar regulation. Magnesium plays a role in insulin function, and many people with type 2 diabetes have a magnesium deficiency. The combination of low carbs, high fiber, and healthy fats helps prevent sharp blood sugar spikes, making almonds a good snack for managing blood sugar.
Gut Health
The dietary fiber in almonds acts as a prebiotic, which supports a healthy gut microbiome. A balanced gut is linked to better digestion, immunity, and overall well-being. Recent research has focused on how almond consumption can positively influence gut bacteria.
Skin Health
Almonds are a potent source of Vitamin E, which is a powerful antioxidant for skin health. This nutrient helps to protect skin cells from damage caused by free radicals from pollution and UV rays. Some studies suggest regular almond intake can improve skin tone and reduce the appearance of wrinkles, particularly in post-menopausal women.
Conclusion
A serving of 35 raw almonds is a powerhouse of nutrition, offering a significant amount of healthy fats, protein, and fiber, along with key vitamins and minerals. The 243-calorie portion provides a satiating snack that can aid in weight management, support heart health, regulate blood sugar, and improve gut and skin health. While they are calorie-dense, their nutrient profile makes them a superior choice compared to many processed snacks, provided they are consumed in moderation as part of a balanced diet.
For more detailed information, consider referencing official food databases.
