High in monounsaturated fats that help reduce LDL cholesterol and heart disease risk.
49% of daily vitamin E per oz - a powerful antioxidant for skin and immune health.
High fiber and healthy fats help stabilize blood sugar after meals.
Rich in magnesium (18% DV) and phosphorus for strong bones and teeth.
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One ounce of almonds (about 23 nuts) contains 164 calories. A single almond has about 7 calories. A quarter cup of almonds has about 207 calories. Almond butter has 196 calories per 2 tablespoons.
Yes, despite being calorie-dense, almonds can help with weight loss. They're high in protein (6g) and fiber (3.5g) per oz, which increases satiety. Studies show people who eat almonds tend to compensate by eating less of other foods. The key is portion control - stick to 1oz daily.
A recommended serving is 1oz (23 almonds) per day, providing 164 calories and significant nutrients like vitamin E (49% DV) and magnesium (18% DV). For weight loss, stick to this portion. For weight gain or athletes, 2oz may be appropriate.
Yes, almonds are excellent for keto. They have only 2.5g net carbs per oz (6g total - 3.5g fiber). They're high in healthy fats (14g) and moderate in protein (6g), making them an ideal keto snack. Choose raw or dry-roasted almonds.
Raw and dry-roasted almonds have similar nutrition. Roasting may slightly reduce some B vitamins and antioxidants. Avoid oil-roasted or heavily salted varieties. Both raw and dry-roasted provide the same healthy fats, protein, and fiber benefits.