Almonds (Dry Roasted with Salt)
Almonds, when dry roasted with salt, offer a flavorful and nutrient-packed snack that combines a satisfying crunch with an impressive range of health benefits. These nutrient-dense nuts are not only a delicious addition to your diet but also a powerhouse of essential vitamins and minerals. The dry roasting process enhances their natural flavor while preserving most of their nutritional profile.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Energy | 598 kcal |
| Protein | 20.96 g |
| Total Fat | 52.54 g |
| Saturated Fat | 4.092 g |
| Carbohydrates | 21.01 g |
| Dietary Fiber | 10.9 g |
| Sugars | 4.86 g |
| Calcium | 268 mg |
| Iron | 3.73 mg |
| Magnesium | 279 mg |
| Phosphorus | 471 mg |
| Potassium | 713 mg |
| Sodium | 3 mg |
| Zinc | 3.31 mg |
| Copper | 1.099 mcg |
| Manganese | 2.232 mg |
| Selenium | 2 mcg |
| Vitamin C | 0 mg |
| Thiamin (B1) | 0.077 mg |
| Riboflavin (B2) | 1.197 mg |
| Niacin (B3) | 3.637 mg |
| Vitamin B6 | 0.136 mg |
| Folate | 55 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 23.9 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Almonds are tree nuts and may cause allergic reactions in individuals with tree nut allergies. It is important to handle almonds with care, particularly when consuming or preparing dishes for those with known nut sensitivities.
Dietary Preferences
- Gluten-Free: Almonds naturally do not contain gluten, making them an excellent choice for individuals following a gluten-free diet.
- Vegan-Friendly: These dry roasted almonds are suitable for vegans, providing a plant-based source of protein, healthy fats, and fiber.
- Low-Carb: With only 21.01 grams of carbohydrates per 100 grams, almonds are considered relatively low in carbs, making them suitable for low-carb and ketogenic diets.
- Keto-Friendly: Thanks to their high fat and protein content, along with low carbs, almonds are an ideal snack for those on a ketogenic diet.
- Dairy-Free: Almonds do not contain any dairy, making them appropriate for individuals who are lactose intolerant or following a dairy-free diet.
Health Benefits and Nutritional Advice
Almonds are renowned for their heart-healthy fats, primarily monounsaturated fats, which contribute to maintaining healthy cholesterol levels. Rich in fiber, almonds help support digestive health, keeping you feeling fuller for longer and aiding in weight management. The substantial amounts of magnesium and potassium in almonds contribute to better muscle function and cardiovascular health. With nearly 21 grams of protein per 100-gram serving, almonds are a great plant-based protein source, making them a valuable addition to vegetarian or vegan diets.
Packed with antioxidants like vitamin E, almonds help protect cells from oxidative damage, supporting skin health and reducing inflammation. Additionally, the small amounts of calcium and phosphorus in almonds promote bone health, while their contribution to daily folate intake is beneficial for overall metabolic health.
While dry-roasted almonds with salt are a tasty snack, it’s important to be mindful of their sodium content (3 mg per 100 grams). Those watching their sodium intake should consume salted almonds in moderation, or consider opting for unsalted varieties.
Conclusion
Almonds dry roasted with salt offer a wonderful balance of protein, healthy fats, and key minerals like magnesium, potassium, and vitamin E, making them a nutrient-packed snack or addition to various dishes. They are a versatile food that can be enjoyed on their own, in salads, baked goods, or as a topping for yogurt and smoothies. Whether you’re looking to enhance your diet with a heart-healthy snack or simply enjoy a crunchy treat, almonds provide a delicious, nutritious option.
By incorporating almonds into your daily diet, you benefit from their robust nutritional profile and all the health benefits they bring. Just be cautious of their sodium content, especially if you’re sensitive to salt, and consider unsalted almonds as a healthier alternative.
