How Many Calories in Almonds?
1 pumn (28g, aprox. 23 migdale) = 162 kcal
Nutritional Values per 100g
Standard Serving
1 pumn (28g, aprox. 23 migdale) contains 162 calories.
Best time: Mid-morning or afternoon snack for long-lasting satiety
Benefits
- ✓Rich in healthy monounsaturated fats that support heart health and help lower LDL cholesterol
- ✓The best plant source of vitamin E - a powerful antioxidant that protects cells from oxidative stress
- ✓21g of plant protein and 12.5g of fiber per 100g - extremely filling, ideal for appetite control
- ✓Excellent source of magnesium and manganese - minerals essential for muscle function and bone health
- ✓Studies show that nuts eaten in moderation do not promote weight gain, due to incomplete fat absorption
Considerations
- !Very calorie-dense - a handful (28g) already has over 160 kcal, so portion carefully in a caloric deficit
- !Choose raw or dry-roasted almonds, not oil-roasted or salted ones, to avoid added sodium and fats
- !Can cause severe allergic reactions - avoid them entirely if you have a tree nut allergy
FitAzi Tip
FitAzi recommends almonds as a strategic between-meal snack to keep cravings under control without blood sugar swings. Weigh out a 28g portion in advance and put it in a small container - this way you avoid eating straight from the bag and overshooting by 300-400 kcal without realizing it. Paired with an apple, they make a balanced snack of fiber, healthy fats, and protein.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.