When it comes to snacking on nuts, almonds are a popular choice for their taste, texture, and nutritional value. Almonds are nutrient-dense and provide a good source of vitamin E, magnesium, protein, fiber, antioxidants, and healthy fats. With their versatility and health benefits, it’s no wonder why almonds are one of the most consumed nuts in the United States.
If you enjoy snacking on almonds, you may have wondered just how many whole almonds make up an ounce. Knowing the equivalent can help with portion control and recipes. In this article, we will provide a detailed answer on how many whole almonds equals one ounce. We will also discuss almond nutrition facts, recommended daily intake, and tips for buying, storing, and enjoying almonds.
How Many Whole Almonds in 1 Ounce?
An ounce of whole almonds contains about 23 almonds. This is based on the typical size and weight of an almond kernel without the shell. However, the exact number can vary slightly based on the precise size and density of the almonds. Larger almond varieties may have closer to 18-20 almonds per ounce, while smaller varieties may contain 25-28 almonds per ounce. But on average, you can expect approximately 23 whole, shelled almonds in one ounce.
To determine a more precise count, you can weigh one ounce of whole, shelled almonds on a kitchen scale. One ounce equals 28 grams. Then you can count the number of almonds in that one ounce pile to find out the specific amount for the type of almond you are eating. This will give you an accurate guideline for portion sizes.
You can also do a reverse calculation by counting out whole almonds and weighing them. For example, measure 23 average-sized almonds and weigh them on a digital scale. The total should come out close to one ounce or 28 grams.
Knowing the almond count per ounce allows you to easily measure portions for recipes, trail mixes, and snacks. It also helps with estimating calorie, fat, protein, and carbohydrate amounts based on portion sizes. This information can be useful when tracking nutrition intake.
Almond Nutrition Facts
Now that you know about 23 whole almonds make up one ounce, let’s take a look at the nutritional profile of almonds. Here are some of the key nutrients found in 1 ounce or 23 whole almonds:
– Calories: 163
– Total Fat: 14g
– Protein: 6g
– Carbohydrates: 6g
– Fiber: 4g
– Magnesium: 76mg (19% DV)
– Phosphorus: 137mg (14% DV)
– Calcium: 75mg (8% DV)
– Potassium: 210mg (6% DV)
– Iron: 1.1mg (6% DV)
– Vitamin E: 7.4mg (37% DV)
– Riboflavin: 0.3mg (15% DV)
– Manganese: 0.7mg (30% DV)
As you can see, almonds provide a substantial amount of monounsaturated fats, vitamin E, magnesium, and other important nutrients. The fat content helps keep you feeling full while the protein and fiber content helps curb hunger. The nutrients also provide key health benefits.
Almonds get most of their calories from fat. However, it is primarily monounsaturated fat, which research shows can help lower LDL “bad” cholesterol levels when substituted for saturated fats.
The vitamin E acts as an antioxidant to protect cells from damage. Magnesium supports bone health, muscular function, blood pressure, and more. Almonds also contain decent levels of calcium and phosphorus to support bone mineralization.
Overall, almonds pack an impressive nutritional punch for a simple 1-ounce serving. The nutrients make almonds a worthy addition to a healthy diet.
Recommended Daily Intake
The recommended daily intake of almonds depends on your diet, health goals, and calorie needs. According to federal dietary guidelines, you should aim to consume 1.5 to 2 ounces of nuts per day as part of a 2,000 calorie diet. This equals 45-60 almonds based on an average of 23 almonds per ounce.
However, some nutritionists recommend eating 20-24 almonds per day for optimal health benefits without excess calories. This is about 1 ounce of almonds.
The American Heart Association recommends 4 servings of nuts per week. With almonds, this would equal around 1/4 cup or 1 ounce of almonds 4 times per week. This level provides healthy fats and nutrients while limiting calorie intake from nuts.
Those on a ketogenic diet or low carb meal plan may be able to consume more daily almonds since fat and calories do not need to be restricted in those cases.
Ultimately how many almonds you eat per day depends on your personal calorie needs, health goals, activity level, diet preferences, and if you need to limit fats or carbs for any medical reason. Speak to your healthcare provider if you have specific nutrition needs or concerns.
Tips for Buying and Storing Almonds
To get the most from your almonds, it is important to buy fresh, high-quality nuts and store them properly. Here are some tips for purchasing and storing almonds:
– Opt for whole almonds with the skin intact for maximum nutrition and fiber
– Look for raw almonds or “dry roasted” instead of oils roasted
– Avoid almonds coated in extra oils, sugars, or salt
– Choose organic almonds when possible
– Read the ingredient list and avoid almonds with added flavors, preservatives, sugars, etc.
– For freshness, purchase almonds from stores with rapid turnover
– Avoid bins where almonds look wrinkled, limp, or stale
– Store almonds in an airtight container in the pantry or fridge
– Glass jars or resealable plastic bags work for storage
– Refrigeration prolongs freshness for 6-12 months
– At room temperature, use within 3 months
– Freeze for longer term storage up to 1 year
By selecting healthy versions and storing almonds properly, you can maximize the nutritional benefits and enjoy the fresh, robust taste of almonds.
Ways to Enjoy Almonds
Here are some recommended ways to enjoy almonds as part of a healthy and balanced diet:
– Eat raw as a convenient snack
– Add sliced or slivered almonds as a crunchy topping on oatmeal, yogurt, salads, vegetables, etc.
– Include in homemade granola and trail mixes
– Use almond butter as a spread on whole grain toast or apples
– Make almond milk by blending soaked almonds and water
– Create energy bites and bars using almond butter or almond meal
– Coat fish and chicken with crushed almonds before baking
– Mix into a vegetable or green salad for added protein and healthy fats
– Use almond flour in place of white flour for low-carb baking
– Spread almond butter onto celery sticks or apple slices for an easy snack
– Add sliced almonds to sautéed or roasted vegetables
– Pair with fresh fruit such as blueberries, raspberries, peaches, etc.
– Mix into plain Greek yogurt along with seeds and dried fruit
The versatility of almonds makes them easy to enjoy in snacks, meals, salads, baked goods, and more. Whether you eat them whole, sliced, slivered, as almond butter, almond flour, or almond milk, there are endless healthy and delicious ways to incorporate almonds into your diet.
Health Benefits of Almonds
Consuming almonds regularly in moderate portions provides the following health benefits:
– Heart Health – Almonds contain L-arginine, vitamin E, magnesium, copper, phytosterols, and monounsaturated fats that support cardiovascular health and may reduce risk of heart disease.
– Blood Sugar Control – The fiber, protein, and fat in almonds help slow digestion and regulate blood sugar levels. Almonds have a low glycemic index, making them a smart choice for diabetics.
– Cholesterol Reduction – Soluble fiber and phytosterols help lower LDL “bad” cholesterol levels, reducing plaque buildup in arteries.
– Weight Management – High protein, fiber, and monounsaturated fats promote feelings of fullness. This may prevent overeating and lead to healthy weight maintenance.
– Cancer Prevention – Almonds contain antioxidants like vitamin E that may help protect cells against damage from harmful free radicals. Almonds also provide flavonoids with anti-cancer benefits.
– Brain Health – Manganese and riboflavin found in almonds boost brain activity. Almonds also contain phenylalanine and L-carnitine, which are beneficial for cognitive function.
– Digestion – The fiber in almonds acts as a prebiotic. It feeds the healthy probiotic bacteria in the gut and improves digestion.
– Strong Bones – Rich in magnesium, phosphorus, and calcium, almonds help build and maintain bone mineral density. Almond milk fortified with calcium and vitamin D also supports bone health.
– Skin Health – Vitamin E acts as an antioxidant in the skin to prevent sun damage. The fats help moisturize skin from within.
The nutrients and plant compounds in almonds can provide antioxidant, anti-inflammatory, and immune-boosting properties that benefit many aspects of health. Eating almonds regularly is an easy way to promote wellness.
Potential Health Risks
Almonds are considered very healthy. However, there are a few potential downsides to be aware of:
– Allergies – Almonds are a common food allergen, especially in children. Those with nut allergies must avoid almonds and products containing almonds.
– Weight Gain – While almonds have many benefits for weight management, overeating can lead to excess calorie intake and weight gain over time. Portion control is important, especially for those needing to lose weight.
– Bloating and Digestive Issues – Some people experience bloating, cramping, or diarrhea from the fiber content of almonds. This may signal a nut intolerance.
– Pesticide Exposure – Almonds are heavily sprayed with pesticides. Choosing organic almonds may help minimize exposure to toxic chemicals.
– Cadmium – Almonds grown in certain soils can absorb the heavy metal cadmium. Eating contaminated almonds regularly may harm the kidneys over time.
– Cyanide Poisoning – Bitter almond varieties naturally contain toxic cyanide. Consuming over 20 raw bitter almonds could be fatal. Sweet almonds are safe.
For most people, almonds are very healthy and safe in moderation. But those with nut allergies or digestive sensitivities may need to exercise caution or avoid almonds altogether after consulting a doctor.
Frequently Asked Questions
Here are answers to some common questions about almonds and almond nutrition:
Are almonds fattening?
Almonds are relatively high in fat and calories. However, the type of fat is mainly monounsaturated which research shows can help with weight loss when eaten in moderation. The protein and fiber also promote feelings of fullness. So almonds can be part of a healthy weight loss plan.
Are almonds Keto-friendly?
Yes, almonds can fit into a ketogenic diet. They are very low carb with only 6g net carbs per ounce. The high fat and low carb content makes almonds a suitable keto snack as long as you watch your portions.
Can you eat almond skins?
Yes, almond skins are edible and contain beneficial fiber and antioxidants. However many find the skin bitter or tough to chew. Blanching almonds in boiling water makes the skins easy to remove if you prefer to eat them without.
Are raw or roasted almonds healthier?
Raw almonds contain more overall nutrients, particularly vitamin E which is sensitive to heat. However, dry roasted almonds still retain much of their nutritional value. Avoid oils roasted and heavily salted almonds which contain more unhealthy fats and sodium.
Do almonds cause constipation?
In general almonds help prevent constipation due to their fiber content. But some people may experience constipation from the high fat if they don’t also drink enough fluids. Be sure to stay hydrated and adjust your almond portions if you become constipated.
Do almonds make you poop?
The fiber content of almonds helps add bulk and moisture to stools, stimulating bowel movements. So almonds can promote regularity and relieve constipation for most people. However those with IBS or nut sensitivities may react differently.
Are soaked almonds more digestible?
Soaking almonds overnight in water can make the nuts easier to digest and more absorbable for some people. Soaking helps soften the skin and breaks down phytic acid. For easier digestion, soak 6-8 hours then drain and rinse before eating.
Are almonds acidic?
Almonds are not considered acidic. They have a pH around neutral to slightly alkaline. However, some processing methods like roasting may alter the pH slightly. Natural raw almonds tend to be the least acidic option.
Can dogs eat almonds?
Occasional almonds are safe for dogs to eat. But the high fat content can trigger pancreatitis in some dogs prone to the condition. Also limit salted and sugary almonds. Introduce almonds gradually and watch for signs of stomach upset. Consult your vet for advice tailored to your dog.
The Bottom Line
Almonds are a nutritious addition to a healthy diet. An ounce of whole almonds contains about 23 almonds on average. The exact amount can vary based on the size of the nuts. Almonds provide substantial amounts of healthy fats, protein, fiber, magnesium, vitamin E and other nutrients.
Aim for 1-2 ounces or 20-60 almonds per day for most adults as recommended by health guidelines. Enjoy almonds raw or roasted, whole, sliced or slivered. Add almonds to snacks, salads, yogurt, oatmeal, trail mixes and more for their nutritional benefits. Store almonds properly and choose high quality nuts to optimize freshness.
While almonds offer many health advantages, be mindful of portion sizes since they are high in calories. Those with nut allergies or irritable bowel diseases may also need to moderate or avoid almonds. Overall, incorporating a serving of almonds can boost your nutrient intake and promote good health.