Nuts, almonds
Category: Nut & Seed Products Method: Oil Roasted Characteristics: With Salt Added
Nutrition Highlights
Serving Size
Calories
953
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 780 (81.8%) |
| Protein | 133 (14.0%) |
| Carbohydrate | 111 (11.7%) |
| Total | 953 (100%) |
Serving: 1 cup whole kernels [157g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 87 (55.2%) |
| Protein | 33 (21.2%) |
| Carbohydrate | 28 (17.7%) |
| Ash | 4.9 (3.1%) |
| Water | 4.4 (2.8%) |
| Total | 157 (100%) |
Serving: 1 cup whole kernels [157g]
Benefits
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High in healthy unsaturated fats that can help lower LDL cholesterol levels and reduce risk of heart disease
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Rich source of vitamin E, an antioxidant that protects cells from damage. Almonds contain high levels of gamma-tocopherol, a form of vitamin E with unique health benefits
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Provide plant-based protein and fiber to support feeling of fullness and aid in weight management. Research shows almonds can help promote weight loss or maintenance as part of an overall healthy diet
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Containing essential minerals like magnesium and phosphorus that support bone health and overall well-being
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Adding salt enhances the natural flavor of almonds without significantly impacting the nutritional profile
Risks
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High in calories. Eating too many almonds can contribute to weight gain
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High in fat. While most of the fat in almonds is unsaturated, eating too many can increase intake of total and saturated fat
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High in sodium. The added salt increases the sodium content which can be a concern for those needing to watch their sodium intake such as people with high blood pressure
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Potential for allergies. Almonds are one of the major food allergens so people with almond allergies need to avoid this product
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May stain teeth. The pigments in almonds can potentially stain teeth over time especially if consuming large amounts
Additional Information
Nuts, specifically almonds, are highly regarded for their nutritional benefits. Almonds are a rich source of various essential nutrients, including healthy fats, protein, fiber, vitamins, and minerals. However, when almonds are oil roasted and have salt added, there are both benefits and risks associated with consuming this particular food product.
First, let's discuss the nutritional benefits of oil-roasted, salted almonds. Almonds are naturally high in monounsaturated fats, which are heart-healthy fats that can help lower bad cholesterol levels. These fats also provide a good source of energy and aid in the absorption of fat-soluble vitamins. Additionally, almonds are an excellent plant-based source of protein, making them an ideal snack for vegetarians and vegans. Protein is essential for repairing and building tissues, supporting immune function, and maintaining muscle mass.
Furthermore, almonds are packed with dietary fiber, which promotes healthy digestion and helps regulate blood sugar levels. Fiber also contributes to a feeling of fullness, making almonds a satisfying snack that may aid in weight management. Moreover, almonds contain various vitamins and minerals, such as vitamin E, magnesium, and calcium. Vitamin E is a potent antioxidant that helps protect cells from damage, while magnesium and calcium are vital for bone health and muscle function.
However, there are potential risks associated with consuming oil-roasted, salted almonds. The roasting process can cause some loss of heat-sensitive nutrients, such as vitamin E. Additionally, the added oil and salt increase the calorie and sodium content of the almonds. While moderate amounts of sodium are necessary for proper bodily function, excessive sodium intake can contribute to high blood pressure and increase the risk of cardiovascular diseases. Therefore, individuals with hypertension or those following a low-sodium diet should be cautious when consuming salted almonds.
Moreover, the oil used in the roasting process may be a source of unhealthy fats, such as trans fats or excessive saturated fats. These fats can raise bad cholesterol levels and increase the risk of heart disease when consumed in large quantities. It is important to check the label or choose brands that use healthier oils, like olive or coconut oil, for roasting.
To enjoy the nutritional benefits of almonds while minimizing risks, it is recommended to opt for raw or dry-roasted almonds without added salt. Raw almonds retain their natural nutrient profile, including vitamin E, and are lower in sodium. Dry-roasted almonds are a good alternative as they are roasted without oil, reducing the added fat content.
In conclusion, nuts, specifically almonds, offer numerous nutritional benefits. However, when almonds are oil roasted and salted, there are additional risks associated with increased calorie, sodium, and potentially unhealthy fat intake. It is advisable to choose raw or dry-roasted almonds without added salt to maximize the nutritional benefits while minimizing potential risks. As always, moderation is key when incorporating any food product into a balanced diet.