How Many Calories Are in 10 Dry-Roasted Almonds?
10 dry-roasted almonds contain approximately 90 calories. Almonds are a nutritious snack that provide a good source of protein, fiber, and healthy fats. Dry roasting enhances the nutty flavor of almonds without adding any additional fat or calories.
The Nutritional Profile of Almonds
Almonds are one of the most popular tree nuts and they provide an impressive array of nutrients. A 1 ounce (about 23 almonds) serving contains:
- 163 calories
- 6 grams protein
- 14 grams fat
- 6 grams carbohydrates
- 3.5 grams fiber
- 1.1 grams sugar
- 76% DV vitamin E
- 8% DV calcium
- 12% DV iron
- 12% DV magnesium
The majority of calories in almonds come from fat, however over 90% of the fat is unsaturated. Almonds contain both monounsaturated and polyunsaturated fats like oleic acid, linoleic acid, and alpha-linoleic acid. These unsaturated fats have been associated with reduced inflammation and lower cholesterol levels.
In addition to healthy fats, almonds offer a significant amount of vitamin E, providing 76% of the recommended daily intake in just 1 ounce. Vitamin E acts as an antioxidant that protects cells from damage and plays a role in immune function.
Almonds also contain 12% of the recommended daily intake for magnesium and iron. Magnesium is important for blood glucose control, nerve function, blood pressure regulation, and bone health. Iron enables red blood cell production and oxygen transportation.
Dry Roasted Versus Raw Almonds
Almonds are commonly consumed raw or dry roasted. Dry roasting gives almonds a deeper, nuttier flavor without adding any extra fat or calories. The dry roasting process involves heating whole almonds at temperatures between 170-200°F until their moisture content is reduced to 2-4%.
Since dry roasting removes moisture, the nutrient concentrations become more concentrated. For example, 1 ounce of dry roasted almonds contains 171 calories while 1 ounce of raw almonds has 164 calories. Dry roasted almonds also have slightly increased amounts of fat, protein, carbohydrates, and micronutrients.
The main nutritional difference between raw and dry roasted almonds is vitamin E content. Dry roasting destroys some of the vitamin E, causing dry roasted almonds to have 66% DV vitamin E compared to 76% DV in raw almonds.
While dry roasting does result in a small loss of vitamin E, almonds still provide significant amounts of this key antioxidant vitamin. However, people wanting to maximize vitamin E intake may want to choose raw almonds.
Calorie and Macronutrient Profile of 10 Almonds
Now that we’ve compared the nutrition of raw versus dry roasted almonds, let’s look at the calories and macronutrients provided in 10 almonds:
| Nutrient | Amount in 10 Dry Roasted Almonds |
|---|---|
| Calories | 90 |
| Fat | 8 g |
| Carbs | 3 g |
| Fiber | 1 g |
| Protein | 3 g |
As you can see, a serving of just 10 almonds provides 90 calories, making them a nutritious snack for any time of day.
The majority of the calories come from the 8 grams of fat. However, over 75% of this is the heart-healthy monounsaturated fat oleic acid. There are also 3 grams of plant-based protein and 1 gram of fiber.
Ten almonds offer a taste of key nutrients like vitamin E, magnesium, and iron as well. This makes almonds more nutrient-dense than many typical snack foods.
Health Benefits of Almonds
Many studies have been conducted demonstrating the wide range of health benefits associated with eating almonds:
Heart Health
Eating almonds regularly has been shown to improve several markers for heart disease risk including:
- Lower LDL cholesterol levels
- Reduced oxidized LDL particles
- Lower blood pressure
- Less arterial stiffness
This is likely due to the high monounsaturated fat content in almonds. The vitamin E in almonds may also provide cardiovascular benefits through its role as an antioxidant.
Blood Sugar Control
Despite being relatively high in fat, almonds have a low glycemic index, meaning they do not significantly spike blood sugar. Human clinical trials have found that eating almonds can:
- Reduce blood sugar spikes after meals
- Lead to lower hemoglobin A1c in type 2 diabetics
- Improve insulin sensitivity
The fiber, protein, and fat in almonds all help blunt blood sugar rises after eating. Magnesium has also been shown to improve insulin function.
Weight Management
Higher nut intake has been associated with lower BMIs and less weight gain over time. Almonds may support weight loss and maintenance through:
- Increasing satiety after meals
- Reducing total calorie intake
- Raising resting energy expenditure
The protein, fiber, and fat provide satiety, while the calories in almonds may partially substitute for other foods leading to an overall reduction in calories.
Gut Health
Feeding almonds to gut bacteria in test tubes increases the production of beneficial short chain fatty acids like butyrate. Human studies show almond consumption can:
- Raise levels of beneficial bifidobacteria
- Reduce inflammation-promoting cytokines
- Lower C-reactive protein, a marker of inflammation
The prebiotic fiber in almonds provides a substrate for healthy bacteria production while the polyphenols may suppress harmful bacterial growth.
Incorporating Almonds into a Healthy Diet
Almonds make a great addition to a balanced diet focused on whole, nutrient-dense foods. Here are some tips for enjoying almonds:
- Have a handful as an on-the-go protein-rich snack
- Mix sliced almonds into Greek yogurt or oatmeal
- Include almond butter or almond milk in smoothies
- Use chopped almonds to coat fish, chicken, or salads
- Spread almond butter on apple slices for a snack
- Make homemade trail mixes with almonds, seeds, and dried fruit
Aim for 1-2 servings of almonds per day, with each serving about 1 ounce or 23 whole nuts. This is a reasonable amount that provides nutrients without excessive calories.
When buying almonds, choose unflavored raw or dry roasted varieties without added oils, sugar, or salt. Read labels carefully to ensure you pick a product without unnecessary additives.
With plenty of fiber, protein, and micronutrients, almonds are one of the healthiest nuts around. Incorporating a serving into your daily diet can provide meaningful health benefits supported by scientific research.
The Bottom Line
Ten dry roasted almonds provide 90 calories, with the majority coming from heart-healthy monounsaturated fat. Almonds are also a good source of fiber, protein, vitamin E, magnesium, and iron. Multiple studies show almonds may reduce heart disease risk factors, help control blood sugar, promote weight management, and improve gut health. Aim for one or two 1-ounce servings per day for maximum health benefits without excess calories.
