[Article updated on 19/09/2023]
Almonds are one of the most popular ingredients in the Mediterranean diet. Not only does their flavor make them perfect for both sweet and savory recipes, but these seeds are also well known for their beneficial properties for the body. But how many calories do they provide with regular consumption? What are the nutritional values and what are the most useful properties for the body?
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
How many calories are in almonds?
100g of almonds is equivalent to 579 kcals. This corresponds to approximately 10% of the daily caloric needs of an adult human being of average weight and average physical activity. A handful of almonds (40 g) contains approximately 232 calories (kcal).
To get an idea of the calorie content of almonds, keep in mind that the amount of calories in a handful of almonds (40 g) is similar to the amount of calories in, say, 4 apples, 2.5 glasses of Cola, 2 slices of cheese, 2 slices of bread, 1.5 glasses of milk and 12 teaspoons of sugar.
To burn these calories (232 kcal), for example, you need to cycle for at least 33 minutes, swim for 27 minutes, or run for 23 minutes. The calories in almonds come from protein 14%, carbohydrates 14% and fat 72%.
Almond: Protein, carbohydrate and lipid content
Almonds contain 21.15g of protein per 100g. A handful of almonds (40g) contains around 8.5g of protein. Almonds contain 21.55g of carbohydrates per 100g. A handful of almonds (40 g) contains around 8.6 g of carbohydrates. Almonds contain 12.5g of fiber per 100g. A handful of almonds (40 g) contains around 5 g of fiber. This corresponds to approximately 17% of an adult’s daily needs.
Almond nutritional values table
| Nutrients | Almonds: content per 100 grams |
| Carbohydrates | 21.67g |
| -with sugar | 3.81g |
| -of which starch | 0.72g |
| -including dietary fiber | 12.2g |
| Proteins | 21.22g |
| Lipids | 49.42g |
| -including cholesterol | 0mg |
| -of which saturates | 3.731g |
| Potassium | 733 mg |
| Sodium | 1 mg |
| Water | 4.41g |
| Alcohol | 0mg |
How much does an almond weigh on average?
A handful of almonds weighs around 40g. A tablespoon of almonds weighs approximately 15g. A glass of almonds weighs around 95g. An almond weighs on average 0.92 grams.
Minerals
Almonds contain potassium (705 mg) which is an essential element for maintaining the body’s electrolyte balance. It also participates in muscle contractions, and protects the work of the heart and brain. Potassium deficiency can cause fatigue, irritability and high blood pressure. Additionally, the product contains magnesium (268 mg), which has a wide range of biological functions. It helps burn proteins, fats and carbohydrates. It protects the heart, improves memory, strengthens muscles and much more.
The product is a source of iron (3.72 mg). It is a mineral which participates, among other things, in the transport of oxygen to the muscles. Therefore, its low level can lead to anemia and slowed metabolism. This product contains calcium (264 mg) which stimulates metabolism and strengthens bones and teeth. It participates in muscle contraction and blood clotting. Almonds contain manganese (2.29 mg), an element that promotes digestion and cleanses the body of toxins. It participates in fat burning and glucose metabolism.
Vitamins
Almonds are rich in vitamin A, a vitamin useful for the well-being of the skin and eyesight. They are also rich in B group vitamins, necessary for the proper functioning of muscles and the development of intellectual faculties. The amount of vitamin E is abundant. The latter is essential to fight against the cellular aging process, because it counteracts the action of free radicals.
Do almonds make you gain weight?
Consuming almonds seems to be an average choice for those on a diet. Almonds are a very good snack during a slimming diet. Although they contain a lot of calories, they provide the body with important nutrients that regulate metabolism and prevent the accumulation of fat in the body.
Beneficial properties of almonds
Almonds are rich in good fatty acids that neutralize the buildup of bad LDL cholesterol. In addition, these same fatty acids help to strengthen the internal walls of the arteries, reducing cardiovascular risks.
The generous intake of fiber helps with intestinal activity, promoting peristalsis and promoting the elimination of excess gas. Almonds can therefore be recommended as an aid for constipation.
Fiber reduces the absorption of simple sugars and carbohydrates, with a direct effect on blood sugar levels. Rich in vitamin E, these seeds help strengthen the structure of the skin. Almonds help the skin regain its elasticity. Regular consumption promotes the production of hyaluronic acid, essential for the compactness of the skin.
The intake of minerals such as phosphorus, magnesium and calcium guarantees better bone protection. Almonds strengthen them and make them less prone to fractures or the effects of osteoporosis.