Almonds Nutritional Breakdown: Tiny Nut, Mighty Nutrition

Let’s Rewynd a bit.

Almonds — those little brown powerhouses we love to munch on between meetings, add to desserts, or toss into smoothies — are more than just a crunchy snack. Whether you eat them raw or roasted, these nuts pack a serious punch for health.

Let’s crack open the real nutritional story of almonds, one handful at a time.

1 Handful of Almonds = A Whole Lot of Goodness (Per 1 Ounce / ~28g or ~23 Almonds)

Here’s what you get in a 1 ounce (roughly one handful, ~28g) of unsalted, unroasted almonds:

• Calories: 160 kcal – Clean energy in a compact form.

• Protein: 6g – Enough to keep hunger in check and help repair muscles.

• Total Fat: 14g – 18% of DV. Don’t worry! It’s mostly the good kind:

• Monounsaturated fat: 9g

• Polyunsaturated fat: 3.5g

• Saturated fat: Just 1g (That’s only 5% of your daily limit)

• Carbohydrates: 6g – Low-carb friendly, especially for energy control.

• Dietary Fiber: 4g – 14% of your daily value. Say hello to better digestion and satiety.

• Calcium: 76mg – 6% DV, great for bone health.

• Iron: 1.05mg – 6% DV to help oxygen flow through your body.

• Potassium: 208mg – 4% DV. Keeps your heart and muscles functioning right.

• Vitamin E: 7.27mg – 50% DV! A powerful antioxidant for your skin and immune system.

• Magnesium: 0.62mg – 25% DV, helping with nerve function and muscle relaxation.

In short? A handful of almonds fuels your brain, bones, heart, and gut — all in one go.

Benefits of Almonds

Almonds’ benefits aren’t just trendy. They’ve earned their spot in every nutritionist’s top food list for solid reasons:

• Brain Booster: Thanks to their rich vitamin E and healthy fats, almonds help with cognitive health and memory function.
  
  
• Heart Health Hero: With zero cholesterol and mostly unsaturated fats, almonds help maintain healthy cholesterol levels and reduce heart disease risk.
  
  
• Stronger Muscles & Bones: Magnesium, phosphorus, and protein support muscle repair and bone density — a natural power trio.
  
  
• Energy That Lasts: With healthy fats, fiber, and protein, almonds give you sustained energy — no sugar spikes or mid-day crashes.
  
  
• Skin & Hair Support: Vitamin E isn’t just good for immunity, glowing skin, and stronger hair.

Roasted vs Raw Almonds: What Changes?

Like with peanuts or chana, roasting almonds changes a few things — mostly texture, taste, and a bit of nutrient shift.

What Roasting Does:

• Reduces moisture: gives almonds their crisp, toasty crunch.

• Enhances flavour: brings out a nuttier, deeper taste.

• Slightly lowers heat-sensitive vitamins (like some vitamin E), but the loss is minimal.

• Improves digestibility: Roasting can make nuts easier to chew and digest for some people.

Benefits of Roasted Almonds

• Convenient & Crunchy: Perfect on the go or when that 4 pm craving hits.

• Better Shelf Life: Great for storing in your work desk or travel pouch.

• Deliciously Satisfying: That roasted aroma? Can’t beat it.

• Still Nutritious: No deep frying, no compromise.

At Rewynd Snacks, our roasted nuts — including almonds — are dry-roasted (not oil-fried), seasoned just right, and packed for mindful munching.

Final Crunch

Almonds prove once again that good things really do come in small packages. They’re nutrient-packed, flavour-rich, and fit into any lifestyle — whether you’re managing weight, building muscle, or snacking smart.

So next time you’re thinking about what to toss in your bag or plate, go with the crunch that comes with benefits — and zero compromise.