Almonds are one of the multi-use low-carb foods, because they contain a high percentage of protein, fiber and micronutrients such as vitamin C, iron and many other minerals. For more information about the number of calories in almonds and the most important values ​​they contain, follow this article.

Nutritional values ​​and calories in Almonds

calories in almonds
calories in almonds

According to the US Department of Agriculture, 28 grams of almonds, which is equivalent to 24 whole grains of it, includes the following nutrients and nutritional values:

  • Almonds have 164 calories
  • 14.2 grams of fat
  • 0.3 mg of sodium
  • 6.1 grams of carbohydrates
  • 3.5 grams of fiber
  • 1.2 grams of sugars
  • 6 grams of protein
  • 3.5 grams of fiber

First: carbohydrates

One serving of almonds, which weighs 28 grams, provides the equivalent of 6.1 grams of carbohydrates. Almonds are also one of the rich sources of fiber, in addition to containing less blood sugar than many nuts, which makes it a good choice for people who follow low diets. carbohydrates.

Second: fats

Almonds are one of the foods rich in fat, providing about 22% of the recommended daily amount, most of these fats are monounsaturated fats that have heart-protective properties, in addition to containing one gram of saturated fat and 9 grams of monounsaturated fat, along with 3.5 grams of polyunsaturated fat in that amount of almonds.

Third: protein

Almonds are one of the rich sources of vegetable protein, in addition to containing small amounts of essential and non-essential amino acids.

Fourth: vitamins and minerals

The previous amount of almonds contains 37% of the recommended daily amount of vitamin E and 8% of the recommended daily amount of calcium, in addition to 6% of the recommended daily amount of iron.

Each of these elements has many benefits for the body, as vitamin E has antioxidant properties that support immune function, calcium maintains the structure of teeth and bones, and iron stimulates the production of certain hormones and helps deliver oxygen to the muscles.

Fifth: calories in almonds

Almonds are a calorie-rich nut, with most of those calories coming from healthy fats and small amounts coming from carbohydrates and protein.

Read also: How many calories are in oats?

calories in almonds
calories in almonds

The most important health benefits of almonds

Almonds have many health benefits for the body, which has been confirmed by many studies conducted on this matter, as it was found that it provides the body with the following benefits:

Reduces the risk of heart disease

In a 2016 study, eating 28 grams of nuts on a daily basis reduces the risk of heart disease, as a food low in saturated fat and cholesterol, thanks to this ability to contain monounsaturated fat. Fiber and Vitamin E.

Almonds also contain many phytonutrients, especially plant sterols and flavonoids, which maintain a healthy heart.

Helps lower cholesterol

Several studies that have been conducted on the health benefits of nuts have indicated that eating almonds may help reduce levels of harmful cholesterol, and consumption of almonds has been linked to high levels of good or good cholesterol that is effective in removing harmful cholesterol from the body.

Reduces the risk of diabetes

According to some studies, a high intake of magnesium can be associated with a lower risk of diabetes, and since almonds provide a high percentage of magnesium, it provides this benefit to the body, in addition to other evidence that supports the consumption of almonds for the prevention of diabetes.

For example, a study of teens and young adults at risk for diabetes found that those who ate 56 grams of almonds daily showed reductions in HbA1c, LDL cholesterol and total cholesterol levels in just 12 weeks.

Maintains gut health

A study published in 2021 revealed the health benefits of almonds, as it was found that consuming almonds supports colon health by enhancing the richness of bacteria and improving the proportion of beneficial bacteria in the intestine, in addition to increasing the concentrations of vital activity of the colon, which maintains its health.

With this, you learned about the number of calories in almonds, and the most important benefits that it provides to the body thanks to the nutritional elements it contains. We hope that this topic has won your admiration and goodbye to more interesting topics from our site.

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