What 100 Calories of Almonds Looks Like

Almonds are jam-packed with nutrients and make for a wholesome snack on the go. But popping one-too-many handfuls can rack up the calories fast!

Almonds are a healthy snack that's convenient to eat on the go. Credit: Getty Images/Tetra Images

To keep your portions in check, make sure to ration out 100-calorie servings instead of dipping your hand into the jar. That way, you'll reap almonds' heart-healthy benefits without undoing any weight-loss wins.

Read more: 4 Unwanted Side Effects of Eating Too Many Almonds

Health Benefits of Almonds

Not only do almonds boast an array of health benefits, but they're also a satiating snack. Almonds are high in vitamin E, fiber, calcium, magnesium and biotin, according to the Harvard School of Public Health. Alongside the heart-healthy monounsaturated fat, the nutrients found in almonds may help strengthen your bones or even help your hair grow.

Almonds are associated with a reduced risk of heart disease, possibly because they're thought to lower LDL cholesterol, according to Harvard Health. What's more, eating nuts in general has been linked to healthier blood vessels and lower insulin resistance, thanks to their anti-inflammatory effects.

Although almonds can be a great snack — especially as an alternative to less nutrient-dense picks like potato chips or pretzels — always choose the raw and unsalted variety over honey-roasted or chocolate-coated kinds to avoid added sugar, sodium and preservatives. Check the ingredient list when shopping for the nuts to ensure your pick contains just one: almonds.

Read more: 18 Fat-Rich Foods That Are Good for You

Calories in Almonds

About 14 raw almonds contain 100 calories, according to the USDA. In a 14-almond serving, you'll get approximately 9 grams of fat, 4 grams of carbs, 2 grams of fiber and 4 grams of protein.

If you're sticking to a one-ounce serving, which contains about 23 almonds or a quarter cup, you'll get about 165 calories, 14 grams of fat, 6 grams of carbs, 3.5 grams of fiber and 6 grams of protein.

While almonds (and nuts in general) are calorie-dense, research hasn't found a connection between nut consumption and weight gain, according to the Harvard School of Public Health. In fact, it's quite the contrary: Eating nuts has been associated with a lower risk of obesity — likely due to almonds' satiating healthy fat and fiber.

references
Load Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.