Although many portable snack foods are not healthy, yogurt-covered almonds can be a nutritionally beneficial addition to your diet. Yogurt-covered almonds are high in calories, but this snack combines two healthy foods into one convenient, nutritious snack. While yogurt-covered almonds can be part of a healthy diet, they may not be appropriate for some weight-loss plans that restrict the intake of certain nutrients.
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Yogurt-covered almonds are calorie-dense: a quarter-cup serving provides 220 calories. This amount is more than six times the amount of calories in a quarter-cup of yogurt alone, and comprises 11 percent of the daily recommended intake of 2,000 calories. Yogurt-covered almonds provide 16 grams of fat, including 7 grams of saturated fat, 18 grams of carbohydrates --16 grams of which come from sugar -- and 4 grams of protein.
Almonds are high in calories and fat, but they can be beneficial for your overall health. Most of the fat in almonds is unsaturated, and this may help control your cholesterol levels. Additionally, almonds are rich in vitamin E, an antioxidant that may help reduce your risk of cardiovascular disease. The fat in almonds helps provide satiety, meaning that almonds can help you control your weight.
Yogurt is rich in protein and other nutrients that can improve your health, so this ingredient plays an important role in providing the health benefits of yogurt-covered almonds. Michael Zemel, Ph.D., notes that the calcium in yogurt can suppress the release of cortisol, a fat-storing hormone. Yogurt also offers B vitamins and probiotics, which can aid in digestion. Yogurt-covered almonds provide 8 percent of the daily recommended intake of calcium and 2 percent of the daily recommended intake of iron per quarter-cup serving.
Drawbacks of Yogurt-Covered Almonds
Yogurt-covered almonds can be healthy, but they may not be appropriate for everyone. Because this snack is high in calories, eating too many yogurt-covered almonds can hinder your ability to manage your weight. Yogurt-covered almonds are also high in carbohydrates, which can make them inappropriate for low-carbohydrate diets. If you are on a low-fat diet, you may also have to restrict your intake of yogurt-covered almonds, as they are naturally rich in fat.