Almonds are a naturally rich source of protein, healthy fats, vitamins and minerals. Sprouted almonds are those that have been soaked in water for several hours, which activates live enzymes inside the nut and enhances its nutritional value. Sprouted almonds generally have more nutritional value and less fat than regular almonds. You can either sprout almonds yourself, or purchase pre-sprouted almonds.
Video of the Day
A 1-oz. serving of a leading brand of sprouted almonds contains 163 calories with 99 calories from fat. One serving of sprouted almonds accounts for about 8 percent of your total calories, based on a 2,000-calorie diet. A 1-oz. serving of sprouted almonds contains about 13 percent less calories from fat than raw almonds.
Fats and Cholesterol
A 1-oz. serving of sprouted almonds contains just over 11 g of total fat. Sprouted almonds are low in saturated and trans fat, which are the "bad" fats, with less than 1 g of each. By comparison, a 1-oz. serving of raw almonds contains 12.8 g of fat and about 16 percent more saturated fat than sprouted almonds. Sprouted almonds also contain an abundance of the cholesterol-reducing substances campesterol, beta sitosterol and stanol.
A 1-oz. serving of sprouted almonds contains 6 g of carbohydrates, or about 2 percent the daily value for this nutrient. Sprouted almonds also contain 3.3 g of fiber, a non-digestible form of carbohydrate that cleanses the colon and promotes digestive health. Most adults need about 225 to 325 g of carbohydrates each day, 20 to 30 g of which should come from fiber.
Sprouted almonds are a natural source of protein, with 6 g per 1-oz. serving. Protein forms the building block of all the body's cells and the body needs significant amounts of this nutrient to repair and synthesize new tissue. Protein should account for 10 to 15 percent of your total calories, so a serving of sprouted almonds represents a little more than 10 percent the daily value for this nutrient, based on a 2,000-calorie diet.
Vitamins and Minerals
Almonds are naturally high in several vitamins and minerals. Sprouted almonds are particularly high in B vitamins, which help convert carbohydrates into usable energy and regulate heart and nervous system function. A 1-oz. serving of sprouted almonds contains 0.35 g of vitamin B-2 and 0.99 g of vitamin B-3. Almonds are also high in vitamin E, magnesium, phosphorous and manganese.
REFERENCES & RESOURCES
- Sprouted Almonds: Original Gourmet Sprouted Almonds
- Almond Essence: About Sprouted Almonds
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; Feb. 22, 201
- Harvard School of Public Health: Fiber -- What Should You Eat?
- Kids Health; Vitamins and Minerals; Oct. 2009
- Sproutingsprouts.com; All About Almonds Sprouted or Almond Sprouts
- University of Nebraska Cooperative Extension in Lancaster County: Buts for Nutrition