An almond is actually the seed found inside the fruit of the almond tree. This fruit contains a hard outer shell — much like a pit — that protects the almond seed within. While almonds are technically seeds, they are commonly known and eaten as nuts.

For thousands of years, people across the world have enjoyed almonds, using them in countless dishes and even as flavoring in drinks.
If you’re looking to add something nutritious to your diet, a small handful of almonds every now and then can bring surprising health benefits.

Nutrition

Like many nuts, almonds provide plenty of nutrients.

Nutrients per serving

An ounce of whole almonds contains:

Calories: 164
Protein: 6 grams
Fat: 14 grams
Carbohydrates: 6 grams
Dietary fiber: 4 grams
Sugar: 1 gram

Almonds are also an excellent source of vitamins and minerals such as:

Vitamin E
Vitamin B2
Magnesium
Phosphorus
Potassium

Portion size

It’s easy to eat too many, which could mean you’re getting more calories and fat than you need. A healthy serving is 1/4 cup, or about 23 almonds.

Health Benefits of Almonds

The rich nutrients found in almonds can support your body in many ways. Whether you’re aiming to boost heart health, strengthen your bones, or even enhance your vitality, almonds can be a helpful addition to your diet.

Here are some of the key benefits almonds may offer:

Lower cholesterol

Regular almond consumption can help decrease levels of “bad” cholesterol, known as low-density lipoprotein (LDL), while increasing “good” cholesterol, or high-density lipoprotein (HDL). Almonds also contain anti-inflammatory compounds that may reduce the risk of heart disease.