Calories in 1 Almond | Is It Healthy to Eat Almonds Daily?

Almonds are seeds of Prunus dulcis (Almond tree) that are sold either raw or roasted. Most people eat them daily, either raw or soaked. They are eaten as a part of healthy trail mixtures, salads, mid-night snacks, or any meal. It is considered a super nut by most. But have you wondered, how many calories does 1 almond have?

How Many Calories Does One Almond Have?

As per data from a US syndigo company, 1 almond calorie is 7.7 Kcal. Almonds are loaded with essential minerals and vitamins. It is an excellent source of magnesium, manganese, fibres, copper, phosphorus, Vitamin E, and Vitamin B2 (riboflavin). The other nutritional fact includes:

The daily percentage value in the data mentioned above is based on a 2000 calorie diet.

Almond Calories

How Many Almonds Can You Eat a Day?

As per the Dietary Guidelines for Americans, 1 ounce (28 gm) or 23 almonds a day is the ideal recommendation for all. Almonds are rich in healthy fats, vitamins, minerals, antioxidants, and no cholesterol.

28 gm of almonds can serve up to:

• 161 calories
• 37% of recommended daily intake (RDI) of Vitamin E
• 32% RDI of Manganese
• 20% RDI of Magnesium
• 6 gm of protein
• 14 gm of fats (13 gm of good or unsaturated fat and 1 gm of bad or saturated fat )
• 3.5 gm of fibres

Is It Good to Eat Almonds Every day?

Yes, it is good to have almonds every day because of their numerous health benefits. It:

1. Give a High Amount of Nutrients

A handful of almonds can give a good amount of energy with zero cholesterol and high healthy fats. Not only this, almonds are loaded with essential minerals like copper, magnesium, and phosphorus that maintain healthy body functioning.

2. Provides Antioxidants

As per a study, antioxidants protect our body from oxidative damage, leading to ageing, inflammation, and diseases like cancer. As per a study, the brown layer of almonds is rich in antioxidants. Another study states that having almonds with meals can reduce oxidative damage to the body.

3. Loaded with Vitamin E

Almonds are one of the best sources of vitamin E. 1 ounce of almonds can provide 37% of the RDI. Also, as per various studies, vitamin E is linked with a reduced rate of heart diseases and Alzheimer’s disease. The vitamin E in almonds also gives you healthy, radiant skin.

4. Controls Blood Sugar

Almonds have low carbs and high fibre. It is the perfect nut for people with diabetes. As per a study, the magnesium present in almonds controls blood sugar and improves insulin functioning.

5. Regulates Blood Pressure

High blood pressure increases the risk of strokes, kidney failure, and heart attacks. Adding almonds to the diet can lower blood pressure. The magnesium present in almonds can regulate blood pressure, a study has shown.

6. Lowers Cholesterol

As per a study, daily consumption of a handful of almonds can lower cholesterol levels. And as per another study, it also reduces the risk of developing heart disease.

7. Curbs Hunger

Almonds have high protein and fibre. It gives a feeling of fullness for a long time. As per a study, it also helps you eat a few calories.

8. Aids in Weight Loss

As per a study, almonds aid in weight loss. However, they are high on fats but have satiating properties, which help lose extra kilos. They also boost metabolism and help you with frequent snacking.

Who Should Not Eat Almonds?

Just like any other food, excess almonds cause more harm than good. People who should not eat almonds include:

• People on medications like:

1. Laxatives
2. Blood pressure
3. Antibiotics
4. Vitamin E supplements
   

• People who have allergies to nuts. They should also avoid almonds. The symptoms can be life-threatening, including:

1. Swelling
2. Difficulty in breathing
3. Itching
4. Low blood pressure
5. Nausea and vomiting
6. Dizziness
   

If anyone experiences the symptoms mentioned above, consult a doctor immediately.

• People suffering from:

1. Dementia
2. Parkinson’s disease
3. Reduced mobility
4. Difficulty in swallowing
5. Young children
6. Older people with the risk of aspiration

Does Almonds Increase Weight?

Almonds have healthy fats and zero cholesterol. As per a study, almonds and other types of nuts boost metabolism. The high fibre content keeps the stomach full for a longer period. It prevents frequent snacking and the risk of eating more calories. Because of the satiating properties, you can add almonds to the weight loss regime.

As per a study, a low-calorie diet including 84 gm of almonds reduces weight loss by 62% more than a high-calorie diet with complex carbohydrates. In addition, a healthy amount of almonds does not increase weight despite high-fat content.

Summing Up on 1 Almond Calories

Almonds have healthy fats, protein, fibres, essential minerals, vitamins, and antioxidants. It has numerous health benefits, including controlling blood sugar, cholesterol, and high BP. In addition, it improves skin health and reduces the risk of stroke, heart attack, and cancer.

References

• R D Mattes, October 2013; Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial - https://pubmed.ncbi.nlm.nih.gov/24084509/
  
• Claire E Berryman, January 2015; Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial - https://pubmed.ncbi.nlm.nih.gov/25559009/
  
• B Rosner, W C Willett, May 1993; Vitamin E consumption and the risk of coronary disease in women - https://pubmed.ncbi.nlm.nih.gov/8479463/
  
• Edward Vidgen, A Venket Rao, December 2006; Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals - https://pubmed.ncbi.nlm.nih.gov/17116708/
• B N Ames, M K Shigenaga, September 1993; Oxidants, antioxidants, and the degenerative diseases of aging - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC47258/