1 Oz Dry Roasted Almonds (Without Salt Added) contains 169 calories, making it a satisfying and healthy snack that can help keep you full between meals.

Almonds are impressively packed with nutrients. Per one ounce, or about 23 almonds, they provide 6 grams of protein, 14 grams of fat, and 3.5 grams of fiber. They also contain vitamins such as riboflavin, vitamin E, and minerals such as magnesium and phosphorus.

In this article, we'll explore the nutritional benefits of dry roasted almonds and how they can help promote overall health.

Rich in Nutrients

Almonds are rich in nutrients, particularly protein, healthy fats, and fiber, which make them a great addition to a balanced diet. In fact, they are one of the best plant sources of protein and healthy fatty acids. They also contain micronutrients such as vitamin E, magnesium, and phosphorus, which have important roles in bone health, muscle function, and energy production. One ounce of almonds provides 163 calories, 6 grams of protein, 14 grams of fat (mostly monounsaturated and polyunsaturated), and 3.5 grams of fiber. Almonds are also low in carbs, making them a perfect snack for people who are trying to follow a low-carb or ketogenic diet. Incorporating almonds into your diet can also help boost intake of vitamin E and magnesium, which have been associated with improved cognitive function in older adults and reduced risk of type 2 diabetes.

Good Source of Healthy Fats

Dry roasted almonds are an excellent source of healthy fats, particularly monounsaturated and polyunsaturated fats. These types of fats have been linked to improved heart health and a reduced risk of chronic diseases such as type 2 diabetes. Several studies have shown that consuming almonds as part of a healthy diet can help lower LDL cholesterol (the bad cholesterol) levels and increase HDL cholesterol (the good cholesterol) levels in the blood. This, in turn, can help reduce the risk of heart disease and stroke. Additionally, almonds are rich in phytosterols, which are plant compounds that have been shown to have cholesterol-lowering effects. By consuming phytosterols regularly, you can improve your overall heart health.

May Aid in Weight Loss

If you're trying to lose weight or maintain a healthy weight, almonds are an excellent snack to include in your diet. They are a low-calorie, nutrient-dense food that can help you feel full between meals and reduce overall calorie intake. One study found that consuming almonds as a snack led to reduced hunger and increased feelings of fullness, which resulted in lower overall calorie intake throughout the day. This suggests that incorporating almonds into your diet can be an effective strategy for weight loss and weight management. However, it's important to note that while almonds are a healthy snack, they should still be consumed in moderation. One serving size is typically one ounce or about 23 almonds, which contains around 160-170 calories.

May Improve Heart Health

Almonds have been shown to have numerous benefits for heart health. They contain healthy fats, fiber, and protein, all of which can help reduce the risk of heart disease and stroke. Several studies have found that consuming almonds as part of a healthy diet can help lower blood pressure, reduce inflammation, and improve blood lipid levels. This, in turn, can help reduce the risk of heart disease and other chronic diseases. To improve heart health, it's recommended that you incorporate almonds as part of a healthy, balanced diet, alongside other heart-healthy foods such as fruits, vegetables, and whole grains.

May Lower Cholesterol Levels

Almonds have been shown to have cholesterol-lowering effects. Several studies have found that consuming almonds as part of a healthy diet can help reduce LDL cholesterol (the bad cholesterol) levels in the blood. This is because almonds are rich in heart-healthy monounsaturated and polyunsaturated fats, as well as fiber and phytosterols, all of which can help improve lipid levels in the blood. By incorporating almonds into your diet, you can help improve your overall heart health and reduce the risk of heart disease and stroke. However, it's important to note that while almonds can help improve cholesterol levels, they should still be consumed in moderation as part of a balanced diet.

May Help Control Blood Sugar

Almonds may have benefits for blood sugar control, particularly for people with type 2 diabetes. This is because almonds are low in carbs and rich in healthy fats, fiber, and protein, all of which can help regulate blood sugar levels. Several studies have found that consuming almonds as part of a healthy diet can help improve blood sugar control, reduce insulin resistance, and lower fasting insulin levels. This, in turn, can help reduce the risk of type 2 diabetes and other chronic diseases. To reap the benefits of almonds for blood sugar control, it's recommended that you incorporate them as part of a healthy, balanced diet and monitor your blood sugar levels regularly.

May Boost Brain Function

Almonds may have benefits for brain health and cognitive function. They are rich in nutrients such as vitamin E, riboflavin, and magnesium, all of which have been linked to improved brain function and reduced risk of cognitive decline in older adults. Additionally, almonds are rich in healthy fats and protein, which can help keep you full and satisfied, reducing the risk of overeating and weight gain. Over time, this can have a positive impact on brain health and cognitive function as well. To boost brain function and reap the benefits of almonds for cognitive health, it's recommended that you incorporate them as part of a healthy, balanced diet alongside other brain-boosting foods such as fatty fish, berries, and leafy greens.

May Reduce Inflammation

Almonds may have anti-inflammatory effects on the body, which can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. This is because almonds are rich in compounds such as flavonoids and phenolic acids, which have been shown to have anti-inflammatory properties. Several studies have found that consuming almonds as part of a healthy diet can help reduce markers of inflammation in the body, including C-reactive protein and interleukin-6. By reducing inflammation, almonds can help improve overall health and reduce the risk of chronic diseases. To reduce inflammation and reap the benefits of almonds, it's recommended that you incorporate them as part of a healthy, balanced diet alongside other anti-inflammatory foods such as fruits, vegetables, and whole grains.

May Support Digestive System

Almonds may have benefits for digestive health, particularly due to their high fiber content. One ounce of almonds provides 3.5 grams of fiber, which can help regulate bowel movements and promote overall digestive health. Additionally, almonds contain prebiotic fibers that can help nourish the beneficial bacteria in your gut, supporting a healthy gut microbiome. This, in turn, can have positive effects on overall health and immune function. To support digestive health, it's recommended that you incorporate almonds as part of a healthy, balanced diet alongside other fiber-rich foods such as fruits, vegetables, and whole grains.

May Provide Antioxidant Protection

Almonds are rich in antioxidants, which are compounds that protect the body against damage from free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of diseases such as cancer, heart disease, and Alzheimer's disease. Several studies have found that consuming almonds as part of a healthy diet can help increase levels of antioxidants in the blood, which can help reduce the risk of chronic diseases associated with oxidative stress. To get the benefits of almonds for antioxidant protection, it's recommended that you incorporate them as part of a healthy, balanced diet alongside other antioxidant-rich foods such as berries, dark chocolate, and green tea.