Almonds are a popular and nutritious snack. A serving of almonds, about 23 almonds or 1 ounce, contains 6g of protein and 15 vitamins and minerals like vitamin E, magnesium, and zinc. Many experts recommend eating a serving, about a handful, of nuts like almonds every day for their nutritional benefits. But some people wonder if eating 20 almonds is too much. Here’s a quick answer:
20 almonds is just under a standard 1 ounce serving size. Eating this amount as a snack is not too much for most healthy adults. The calories and nutrients in 20 almonds are reasonable for a snack or part of a meal.
However, there are some factors that determine if 20 almonds is too much for you personally, which this article will explore in detail below.
Calories in 20 Almonds
The first factor to consider is the calorie content of 20 almonds.
A serving size of 23 almonds contains:
| Calories: | 163 |
| Fat: | 14g |
| Carbs: | 6g |
| Protein: | 6g |
| Fiber: | 3.5g |
So 20 almonds would contain around 140 calories, with 12g of fat, 5g of carbs, 5g of protein, and 3g of fiber.
This is a reasonable amount of calories for a snack. For comparison, here are the calories in some other common snacks:
– 1 medium apple: 95 calories
– 28g pretzels (about 1 ounce): 110 calories
– 32g salted popcorn (about 1 cup): 120 calories
– 1 oz trail mix: 165 calories
As you can see, 20 almonds contain a similar amount of calories as other nutritious, filling snacks. The calories come mostly from the healthy unsaturated fats in almonds.
So in terms of calorie content alone, 20 almonds make a sensible snack or part of a meal for most people watching their calorie intake.
Macronutrients in 20 Almonds
In addition to calories, the macronutrient balance of a food is important for health and managing hunger. Let’s look at the protein, carbs, and fat you get from 20 almonds:
Protein: 5g
The protein in 20 almonds, around 5g, contributes about 10% of the Daily Value (DV) for protein. This helps provide satiety or fullness from a snack.
Net Carbs: 4g
Almonds have very little digestible carbs. After subtracting fiber, 20 almonds contain about 4g net carbs. This is a low amount of carbs for a snack.
Fat: 12g
Nearly all the fat in almonds is monounsaturated and polyunsaturated fat. These healthier fats may help lower LDL cholesterol according to some studies.
So the macronutrient amounts in 20 almonds are well-balanced – moderate in healthy fats, low in net carbs, and decent in protein. This nutrient profile helps keep you full and satisfied between meals.
Vitamins and Minerals
Almonds provide an impressive amount of micronutrients for a small snack:
Vitamin E: 20 almonds provides 37% DV. Vitamin E is an antioxidant that protects cells from damage.
Magnesium: 20% DV. Magnesium aids nerve and muscle function.
Manganese: 32% DV. Manganese helps form bones and metabolize carbs and fats.
Copper: 15% DV. Copper helps form red blood cells.
Vitamin B2: 17% DV. B vitamins help convert food into energy.
Phosphorous: 10% DV. Phosphorous aids bone health and cell repair.
So snacking on 20 almonds offers significant amounts of key micronutrients that many people don’t get enough of, like vitamin E, magnesium, and manganese.
Weight Loss Benefits
Research shows almonds may aid weight loss and weight maintenance in a few ways:
– Their protein and fiber keep you feeling full to help reduce overeating.
– The fat and fiber slow digestion to stabilize blood sugar.
– Their calories are well-absorbed – your body doesn’t excrete unused calories.
– The crunchiness of almonds promotes chewing, which helps you eat slower.
– The skin on almonds contains polyphenols that may slightly boost calorie burn.
So enjoying a 20 almond snack one or two times per day can fit into a weight loss eating pattern. Moderation is key, since nuts are calorie dense.
Downsides of Eating Too Many
While 20 almonds make a nutritious snack for most, eating way more may cause a few issues:
Weight gain: Almonds are high in calories. Eating a full bag could lead to excess calorie intake. Stick near the recommended ounce per serving.
Bloating or stomach pain: An excess of almonds could be hard for some to digest, causing temporary stomach upset.
Allergies: Tree nuts cause allergies in many people, sometimes severe. Peanuts are not tree nuts, however, so they are safe for those with tree nut allergies.
Pesticides: Almonds crops tend to be sprayed with more pesticides than other produce. You can reduce exposure by choosing organic.
So it’s best to keep your almond intake around a 1 ounce serving per day. Moderation prevents any potential downsides.
Who Should Eat Fewer Than 20 Almonds
While 20 almonds is fine for most healthy adults, some groups are better off eating less than that amount:
– Children: A handful of almonds can choke small children. Give toddlers and young kids about 4-5 halves at a time.
– Diabetics: Those with diabetes should count the carbs and not exceed their carb limits.
– Anyone cutting carbs: People on low-carb, keto and paleo diets should watch portion sizes of all nuts.
– Anyone cutting calories: Those wanting to lose weight should reduce high-calorie foods like nuts.
So if you fall into those groups, enjoy 10-15 almonds at a time to reap the benefits while controlling calories and carbs.
Healthy Serving Size
The standard serving size of almonds is considered 23 almonds or 1 ounce. This contains:
– 163 calories
– 14g fat
– 6g protein
– 6g carbs
– 4g fiber
This serving provides an optimal amount of healthy fats, protein, vitamins and minerals.
For most healthy adults, 20 almonds falls slightly under this standard serving size.
Enjoying 20 almonds is a perfectly reasonable snack option within a balanced diet, providing a good nutrient boost between meals. It can be paired with a piece of fruit for extra fiber and antioxidants.
How Often Can You Eat 20 Almonds
There are no strict guidelines for how often you can healthfully snack on 20 almonds. But here are some general tips:
– 1-2 times per day is fine for most people. This gives you a nutritious lift without going overboard on calories.
– Limit yourself to 4-5 servings (20 nuts) per week if watching your weight. The calories add up fast.
– If you eat a very high fat diet in general, limit nuts to 2-3 times a week to keep fat in check.
– Avoid snacking from a full container of nuts. Pre-portion your servings to 20 nuts in bags or small containers.
– Drink water with your almonds to help digestion and fullness.
Ultimately how often you snack on almonds depends on your overall calorie needs and diet preferences. Work them into your eating plan in moderation.
Should You Soak Almonds Before Eating?
Some people believe soaking almonds before eating makes them more digestible and enhances nutrient absorption. The research is mixed on this.
Potential benefits of soaking include:
– May make nutrients like vitamin E more bioavailable.
– Can deactivate phytates, which slightly inhibit mineral absorption.
– May reduce phytic acid content.
– Can soften skin and improve texture.
However, soaking also leaches out some water-soluble vitamins like vitamin C and thiamine. The impact is likely minor if soaked under 12 hours.
If you want to soak before snacking, cover almonds in water for 8-12 hours before patting dry and enjoying. Soaking is optional, but can optimize nutrient absorption.
Blanching Almonds
Blanching almonds means briefly immersing them in boiling water then removing the skins. This process may offer a few benefits:
– Less chewing needed, easier to digest.
– Possibly better absorption of nutrients like vitamin E.
– Changes the texture and flavor.
– Removes potentially harmful mold that can grow on the skin.
However, blanching also removes beneficial polyphenols present in the skin.
If you want to try blanched almonds, seek them out pre-blanched rather than doing it yourself to ensure food safety. Eating them raw or roasted with skin is still very healthy.
Should You Roast Almonds?
Roasting brings out more flavor in almonds through the Maillard reaction. It creates compounds that add a rich, nutty taste.
Potential benefits of roasted almonds:
– Deeper, more savory flavor.
– Crunchy, enjoyable texture.
– Higher antioxidant activity compared to raw.
– May enhance bioavailability of vitamin E.
Just be mindful of added oil, salt and spices on flavored roasted varieties which boosts calories. Lightly salted or unsalted roasted almonds are a tasty option.
Enjoy roasted almonds in moderation as part of a healthy eating plan.
Are Almonds Fattening or Good For Weight Loss?
Almonds are high in fat and calories, but that does not necessarily make them fattening. The healthy unsaturated fats in almonds play important roles in the body and may support weight loss.
Potential weight loss benefits:
– Their protein and fiber increases satisfaction and fullness compared to other snacks. This may prevent overeating later.
– Almonds take time to chew thoroughly, which helps you eat slower and become more mindful of your hunger cues.
– The fat, fiber, and protein in almonds leads to stable blood sugar levels, avoiding energy crashes and cravings.
– Almonds are not fully utilized by the body. A portion of their calories are excreted rather than absorbed.
– Chemical compounds like chlorogenic acids in almonds may give your metabolism a slight boost.
When eaten in reasonable portions, almonds can be part of a diet for healthy weight management and wellness. But you still need to mind your overall calorie intake.
Are Almonds Keto-Friendly?
The ketogenic or “keto” diet involves eating very low carb, high fat, and moderate protein. Keto meal plans limit nuts, but almonds can potentially fit into keto diets in moderation.
Here’s a look at how almonds work for keto:
– Almonds contain 6g net carbs per serving of 23 nuts. This is a moderately low amount of carbs.
– They are very high in fat, mostly monounsaturated fat. This comprises around 85% of their calories.
– Almonds provide decent protein at 6g per serving. This helps meet protein needs on keto.
– Their high magnesium content may help reduce keto flu symptoms.
To work almonds into a keto diet:
– Enjoy smaller servings like 10-15 almonds.
– Measure portions carefully and track net carbs.
– Pair almonds with very low carb foods.
– Focus your remaining carb intake on leafy greens and low glycemic vegetables.
Almonds can be incorporated into a well-formulated keto diet, but portions must be monitored.
Best Time to Eat Almonds
There are different opinions on the optimal time to eat almonds and other nuts:
– As a morning snack: Some dieticians recommend eating nuts in the A.M. This gives you an energy and nutrition boost early in the day.
– As an afternoon snack: Almonds make an excellent pick-me-up snack in the mid-afternoon when energy lags. They provide fuel to avoid mindless snacking before dinner.
– After dinner: Some research shows that eating nuts after supper may slightly boost your resting metabolism overnight compared to eating them earlier.
– Before workouts: The protein, fats, and carbs in nuts can help fuel tough workouts and prime your muscles to rebuild after training.
– On empty stomach: One study showed greater antioxidant activity in almonds eaten on an empty stomach. But this can cause stomach upset for some.
Almonds are a versatile snack you can enjoy both on their own and paired with fruits, yogurt, or nut butter. Listen to your body and enjoy them when your energy needs a lift.
Top 10 Health Benefits of Almonds
Here is a summary of the many proven health benefits almonds offer:
1. High in healthy fats that protect heart health.
2. Packed with powerful antioxidants like vitamin E.
3. May help control blood sugar and fight diabetes.
4. Provide protein, fiber and nutrients for satiety.
5. Contain magnesium to support bone, nerve and muscle health.
6. Offer cholesterol-lowering effects to reduce heart disease risk.
7. May boost brain function, cognition and mood.
8. Appear to aid weight management when eaten in moderation.
9. Associated with lower risk of cardiovascular disease death.
10. Contain anti-inflammatory compounds that promote health.
Potential Concerns
Eating about 20 almonds daily as a snack is perfectly fine for most healthy people. However, there are some potential downsides to overdoing almond intake:
– High in calories, can promote weight gain if eaten in large amounts. Stick near 1 ounce servings.
– Contain phytic acid, which impairs mineral absorption. Soaking can help reduce phytic acid content.
– Rich source of oxalates, which can contribute to kidney stone formation in those prone to them.
– Tree nut allergies are common and can be life-threatening for sensitive individuals.
– Crops tend to be sprayed heavily with pesticides compared to other produce. Buying organic helps.
For most people, the potential benefits of almonds far outweighs the risks when eaten in moderation. Those with kidney issues or nut allergies should exercise caution.
Bottom Line
Is 20 almonds too much? For most healthy adults, 20 almonds is a fine snack choice within a balanced diet. Their calories, vitamins, minerals and healthy fats are reasonable for a daytime nibble. Eating this portion once or twice per day can provide nutrition benefits without weight gain when calories are controlled.
However, some people like children, diabetics and dieters should opt for closer to 10-15 almonds at a time. Consuming far more than 20 may promote weight gain or stomach issues in some individuals. As long as you don’t overdo your almond intake, enjoying 20 nuts is a perfectly healthy option that provides benefits from these powerhouse nuts. Try pairing 20 almonds with a piece of antioxidant-rich fruit for an energizing, nutritious snack.
