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Need a snack? Try almonds

Need a snack? Try almonds

By Holly Schmitz, registered dietitian and CHCS Nutrition Services manager

February 16 is National Almond Day. Almonds are a good snack choice as part of a healthy diet. 

  • Almonds are rich in vitamin E, monounsaturated fats, fiber, biotin, calcium, phosphorous, and magnesium. They are both calorie-dense and nutrient-dense. 
  • Almonds have been suggested to reduce heart disease risk by lowering total and LDL cholesterol, and by exerting anti-inflammatory and antioxidant effects. 
  • The fat and fiber content of almonds help improve feelings of satisfaction and fullness. 
  • One serving of almonds is one ounce, which is about 23 almonds or 1/4 cup. One ounce provides about 165 calories, 6 grams of protein, 14 grams of fat (80% monounsaturated, 15% polyunsaturated, and 5% saturated), 6 grams of carbohydrate, and 3 grams of fiber. 
  • Find more on almond nutrients or compare almonds to other nuts

Here are a few ways to enjoy almonds.

  • Put chopped or slivered unsalted almonds on hot and cold cereals, salads, or baked goods.
  • Make homemade trail mix with almonds, dried fruit, whole-grain cereal, and dark chocolate.
  • Spread almond butter on sliced apples or whole-grain toast. For a richer-tasting oatmeal, add a tablespoon of almond butter as soon as teh oats are cooked and stir well.
  • Try almonds in place of less healthy snacks such as chips, cookies, or candy.
  • Try almond flour instead of all-purpose flour in baked goods, or as a breading for fish. 

Sources:, Almond Board of California.


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