An ounce of almonds (about 23 nuts, 28 g) provides roughly 160 calories, 6 g of protein, and 14 g of mostly unsaturated fat, per USDA FoodData Central. Nuts are heart-healthy and filling but easy to overeat. A small handful is a sensible portion; pre-portion instead of eating from the bag. Almonds add vitamin E and fiber. Use them to replace less healthy snacks rather than add on top of your usual intake.

Key facts:

  • 1 oz almonds (~23): ~160 kcal
  • Fat: ~14 g (unsaturated)
  • Vitamin E + fiber
  • Pre-portion to avoid overeating