Almonds are a popular nut that are packed with nutrients and make for a convenient, on-the-go snack. Slivered almonds, sometimes called almond slivers, are simply whole almonds that have been sliced lengthwise into long, thin pieces. This gives them a unique texture while retaining the same nutritional value as whole almonds. So how many calories are actually in slivered almonds?
The number of calories in slivered almonds depends on the serving size. In general, a 1 ounce (about 28 grams) serving of slivered almonds contains approximately:
- 164 calories
- 6 grams protein
- 14 grams fat
- 6 grams carbohydrates
- 3.5 grams fiber
So in a typical 1 ounce serving, slivered almonds provide 164 calories, most of which comes from the fat content. However, the fat in almonds is primarily monounsaturated and polyunsaturated fat, which are considered the healthy forms of dietary fat.
Nutritional Profile of Slivered Almonds
Let’s take a more in-depth look at the full nutritional profile of slivered almonds. In every 1 ounce (28 gram) serving, you can find:
Macronutrients
- 164 calories
- 6 grams protein
- 14 grams fat
- 6 grams net carbs (total carbs minus fiber)
The majority of calories in slivered almonds comes from fat (14 grams per serving), making them a high fat food. However, most of the fat is the healthy monounsaturated kind. They also provide 6 grams of plant-based protein and 6 grams of net digestible carbs.
Fiber
3.5 grams fiber
Almonds are a great source of dietary fiber. Just 1 ounce provides 14% of the daily fiber recommendations. The fiber in almonds may help promote feelings of fullness, support digestive health, and reduce spikes in blood sugar levels after eating (1, 2).
Vitamins and Minerals
Slivered almonds contain a variety of vitamins and minerals, including:
- Vitamin E: 37% DV
- Manganese: 32% DV
- Magnesium: 19% DV
- Riboflavin: 17% DV
- Copper: 15% DV
They are especially high in vitamin E, an essential antioxidant that may help protect cells from damage and support immune function (3).
Phytochemicals
Almonds contain various non-nutrient plant compounds that act as antioxidants in the body, including:
- Phenolic acids: Reduce inflammation and oxidative stress (4).
- Flavonoids: Have antioxidant effects to help protect cells (5).
- Phytosterols: Linked to lower cholesterol levels (6).
These beneficial phytochemicals may work synergistically with the vitamins and minerals in almonds to provide health benefits.
Potential Health Benefits
Here is an overview of some of the research-backed ways that slivered almonds may benefit your health:
May Improve Heart Health
Regularly eating almonds appears to benefit several major risk factors for heart disease:
- Lower “bad” LDL cholesterol levels (7).
- Reduce blood pressure (8).
- Lower triglycerides (9).
Their high content of monounsaturated fat, fiber, magnesium, antioxidants and other nutrients contribute to these protective effects on heart health.
May Aid Blood Sugar Control
Despite their relatively high fat content, almonds have a low glycemic index, meaning they don’t cause large spikes in blood sugar.
Human studies indicate that eating almonds can improve blood sugar control in people with prediabetes, type 2 diabetes and gestational diabetes (10, 11, 12).
The fiber, protein and fat in almonds all play a role in blunting the blood sugar response.
May Promote Weight Management
Research suggests almonds support weight loss rather than weight gain, even though they are high in fat and calories.
This is attributed to their protein, fiber and ability to reduce hunger and promote feelings of fullness (13, 14).
However, portion control is key, as overeating any food can lead to weight gain.
May Reduce Inflammation
The antioxidants and other anti-inflammatory compounds found in almonds may help lower inflammation. Ongoing inflammation is linked to a range of health problems (15).
Some evidence indicates almonds and almond skins may reduce inflammatory markers like C-reactive protein (16, 17).
How Do Slivered Almonds Compare to Regular Almonds?
Aside from their elongated shape, slivered almonds are nutritionally very similar to regular whole almonds.
They have nearly identical amounts of calories, protein, fiber, vitamins, minerals and other nutrients per serving.
The slicing process to produce slivered almonds doesn’t appear to affect their nutritional profile.
However, slivered almonds do have a different texture and mouthfeel. Their thinner shape means they have more surface area and tend to be crunchier than regular almonds. Some people like this added crunch in cereals, baked goods, salads or as a topping.
Slivered almonds are also convenient when you want the flavor and nutrients of almonds in a thinner, smaller shape than whole almonds. Overall, slivered almonds can be used in place of whole almonds in most recipes.
Where to Buy Slivered Almonds
You can purchase slivered almonds at most major grocery stores, usually in the baking aisle or nut section.
They are sold raw or roasted and salted or unsalted. For maximum freshness and nutritional value, raw unsalted almond slivers are ideal.
Slivered almonds can also be found at natural food stores, warehouse stores, online stores like Amazon, and directly from almond suppliers like Blue Diamond.
When buying slivered almonds, look for fresh, evenly sized slivers without many broken or damaged pieces. Avoid any almonds that smell bitter or spoiled.
Buying them in a sealed package rather than in bulk bins ensures maximum freshness. Store slivered almonds in an airtight container in the refrigerator or freezer to prevent them from going rancid.
How to Use Slivered Almonds
Slivered almonds are quite versatile. Here are some ways you can incorporate them into recipes:
- Breakfast cereals: Add to oatmeal, granola or muesli.
- Yogurt parfaits: Mix into yogurt with fruits and granola.
- Salads: Sprinkle onto any type of salad for crunchy texture.
- Stir fries and veggies: Toast in oil and add to Asian stir fries.
- Green beans: Top green beans with toasted almond slivers.
- Fish: Coat fish fillets with almond slivers before baking.
- Desserts: Use as a topping for cakes, cookies and ice cream.
- Granola bars and energy balls: Mix into homemade granola bars and energy balls.
- Baked goods: Add to breads, muffins, scones, etc.
- Couscous and pilaf: Stir into couscous or rice pilaf dishes.
- Trail mixes and snacks: Include in homemade trail mixes.
The options are really endless. Anywhere you???d use regular almonds also works well with slivered almonds. They add great crunchy texture and lots of extra nutrients.
Potential Downsides to Slivered Almonds
Slivered almonds are highly nutritious, but there are a couple things to keep in mind:
High in Calories
At 164 calories in just 1 ounce (28 grams), almond slivers are very energy dense. Portion control is important, especially if you are watching your calorie intake.
Allergies
Tree nut allergies are common and can be life-threatening, affecting an estimated 1% of Americans. If you have an almond allergy, you should avoid slivered almonds and all almond products (18).
Phytic Acid Content
Almonds contain phytic acid, a compound that can hinder the absorption of some nutrients like iron and zinc (19).
However, phytic acid is unlikely to be a major concern for most people eating a balanced diet. Soaking and roasting almonds may help reduce their phytic acid content.
Oxalates
Slivered almonds are relatively high in oxalates, compounds that can contribute to kidney stone development in susceptible people. If you’ve had kidney stones, you may want to limit almond intake (20).
Overall, for most people without allergies or digestive issues, slivered almonds can be safely enjoyed as part of a healthy, well-rounded diet. However, it’s best to stick to recommended portions and pair them with other nutritious whole foods.
Recommendations for Eating Slivered Almonds
Here are some tips for enjoying slivered almonds as part of a healthy diet:
– Stick to reasonable portions of about 1 ounce (28 grams) at a time to control calorie intake.
– Pair almonds with fiber-rich fruits, veggies and whole grains to help slow their digestion and blood sugar impact.
– Soak and/or roast raw almonds to potentially reduce phytic acid levels.
– Drink adequate fluids to help flush out any oxalates and reduce stone risk.
– Avoid eating almonds if you have an allergy or severe digestive issues.
– Buy unsalted, raw almond slivers whenever possible and store properly to maximize freshness.
– Use slivered almonds to add crunch and nutrients to meals and snacks.
– Substitute almond flour for a portion of regular flour in recipes to boost nutrition.
With a delicious taste and impressive nutrition profile, slivered almonds can be a healthy addition to most eating patterns. Incorporating them into your diet provides a convenient way to benefit from the many health-promoting compounds almonds supply.
The Bottom Line
Slivered almonds provide the same important nutrients and health benefits as whole almonds, with a unique thin, elongated shape.
Just one ounce of almond slivers packs over 160 calories and provides an excellent source of vitamin E, magnesium, fiber, antioxidants and plant-based protein.
Research suggests almonds may promote heart health, blood sugar control, weight management and inflammation reduction.
However, portion control is key given their high calorie density. People with nut allergies also need to avoid almonds.
Overall, when eaten in moderation alongside a balanced diet, slivered almonds can add great nutritional value as well as delicious crunch and flavor to meals and snacks.
